Freestyle 101

**Combination Drill 
Nose Up/Nose Down + 7-Count Backstroke**

By combining the last two drills -- Nose Up/Nose Down and 7-Count Backstroke — you’ll be able to stay relaxed as you practice some of the most important skills in swimming:  rotation, extension, and timing.

Start in Extended Balance and do one cycle of Nose Up/Nose Down.  Take your time and don’t rush anything.  

When you return to Extended Balance - Nose Up, pause for a few kicks, then do one cycle of 7-Count Backstroke.  Start by lifting the bottom hand...and then continue to Extended Balance on the other side.   Pause for a few kicks, check to make sure your body line is nice and straight, and then go Nose Down.

As you exhale, check your body position.  You should be nose down...palm down...eyes down...and directly on your side.

Roll back to Nose Up, pause to check your position, then lift the bottom hand to begin a cycle of 7-Count Backstroke.

As you practice the Combination Drill, remember not to rush any of the steps.  Pause in each position to check your body line.  Don’t move to the next position until you feel that you’re long and balanced.  

Keep practicing until your movements are smooth… and until you feel relaxed going from one position to the next.

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Combination Drill