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THE NATURE OF THE SPORT
PROGRESSION SKILLS FOR THE NONSWIMMER
Learning to Glide
11 other sections not shown
50 yards angle of attack ankles arm recovers arms extended back float back layout backward begin bend body bottom arm breathing pattern calories chest chin coordination distance dive dolphin kick double trudgen downward elbow elementary backstroke enter the water exhale extended overhead feet flip turn flutter kick form drag forward front crawl arm gutter rail hand enters hands and arms head heart rate hips horizontal inhale interval training inverted scissor kick keep kickboard knees Layout Glide leg kicks leg recovers lift lift forces muscles opposite outward palms phase pool practice press and catch propulsion push recovery refer to Figure regular scissor kick relax Repeat reps rest right arm rotary rhythmic breathing sculling shoulders side sidestroke sideward six-beat kick skills slightly stroke cycle submerge supine position surface swimmer synchronized swimming take a breath techniques thrust top leg training zone trudgen crawl tuck vertical wall Warm-up water polo wrist yards continuously