Freestyle 101

Extended Balance - Nose Up/Nose Down teaches you to stay long and horizontal, even as you rotate your body.   It also introduces rhythmic breathing, a skill you’ll need when you start swimming freestyle.

Start in Extended Balance - Nose Up and tilted just slightly to one side...then rotate to Extended Balance - Nose Down.  Rotate INTO your armpit.  

In Nose-Down position, you should be EXACTLY on your side, with one shoulder pointed to the bottom of the pool...and the other shoulder pointed straight up.

Your eyes should be looking directly DOWN at the bottom of the pool.  And your lead hand should be palm down.

When you need air, roll back to the Nose Up position.  Take a few breaths, check to make sure you have a nice long body position, then roll Nose Down.

As you exhale, do a body check.  You should be horizontal in the water, from your fingertips all the way down to your toes.  If you’re not horizontal, lean in to the water at your armpit until you feel your hip rise to the surface.

As you continue your body check, you should be directly on your side.  Nose and eyes are pointed down...and palm is down.  Say to yourself, “Nose down...palm down.”

Keep your body line long and straight as you rotate from one position to the other.  Try to keep the shoulder as close to your head as possible.   Practice a full length with one arm extended.

Then switch arms on the next length.

Keep practicing until you can rotate smoothly from your side...to your back...to your side.


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Extended Balance - Nose Up/Nose Down