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Backstroke - DrillsBackstroke - DrillsSingle Arm Backstroke will develop extra pulling...Backstroke - DrillsDouble Arm Backstroke or Old English Backstroke... Backstroke - DrillsDouble Arm Backstroke or Old English Backstroke will... Backstroke - DrillsStreamline Kick. Kick on your back with arms stretched... Backstroke - DrillsStreamline Kick. Kick on your back with arms stretched... Backstroke - DrillsBackstroke Side Kicking. Kick your legs while on... Backstroke - DrillsBackstroke Side Kicking. Kick your legs while on... Backstroke - DrillsBackstroke Catch-Up is executed with a two second... Backstroke - DrillsBackstroke Catch-Up is executed with a two second... Backstroke - DrillsDolphin Leg Kick. Kick backstroke with dolphin legs... Backstroke - DrillsDolphin Leg Kick. Kick backstroke with dolphin legs... Backstroke - DrillsSingle Arm Backstroke will develop extra pulling... {"practices":[{"oldPracticeCode":"bril19","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-bril19.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back1","pracTitle":"Backstroke - Drills","pracDescription":"Single Arm Backstroke will develop extra pulling..."},{"oldPracticeCode":"dril14","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril14.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back2","pracTitle":"Backstroke - Drills","pracDescription":"Double Arm Backstroke or Old English Backstroke..."},{"oldPracticeCode":"Dril14n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril14n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril14n","pracTitle":"Backstroke - Drills","pracDescription":"Double Arm Backstroke or Old English Backstroke will..."},{"oldPracticeCode":"dril15","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril15.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill11","pracTitle":"Backstroke - Drills","pracDescription":"Streamline Kick. Kick on your back with arms stretched..."},{"oldPracticeCode":"Dril15n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril15n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril15n","pracTitle":"Backstroke - Drills","pracDescription":"Streamline Kick. Kick on your back with arms stretched..."},{"oldPracticeCode":"dril16","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril16.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Back17","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Side Kicking. Kick your legs while on..."},{"oldPracticeCode":"Dril16n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril16n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril16n","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Side Kicking. Kick your legs while on..."},{"oldPracticeCode":"dril17","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril17.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill5","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Catch-Up is executed with a two second..."},{"oldPracticeCode":"Dril17n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril17n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril17n","pracTitle":"Backstroke - Drills","pracDescription":"Backstroke Catch-Up is executed with a two second..."},{"oldPracticeCode":"dril18","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-dril18.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill9","pracTitle":"Backstroke - Drills","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphin legs..."},{"oldPracticeCode":"Dril18n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril18n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril18n","pracTitle":"Backstroke - Drills","pracDescription":"Dolphin Leg Kick. Kick backstroke with dolphin legs..."},{"oldPracticeCode":"Dril19n","linkHref":"drills/Swimming/Backstroke-Drills/Backstroke-Drills-Dril19n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril19n","pracTitle":"Backstroke - Drills","pracDescription":"Single Arm Backstroke will develop extra pulling..."}]}
Backstroke - TechniqueBreathing.Breath is taken naturally and regularly, clear of the...Dive Entry.Create an arch of the back over the water surface in... Dive Start.Start in the water and hold onto the poolside or starting... Full Stroke SwimmingThe body is streamlined and almost horizontal in the... Full Stroke Swimming-backcrawlFull Video Tutorial Coming Soon. The body is... Hip Position.The hips are kept close to the water surface, ensure... Kick Action.Continuous alternating kick in line with the body close... Pull Action.Alternating circular arm action over and under the... Turn.The turn is executed by rolling over onto your front... {"practices":[{"oldPracticeCode":"Backbreathing_N","linkHref":"drills/Swimming/Backstroke-Technique/Breathing.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backbreath","pracTitle":"Breathing.","pracDescription":"Breath is taken naturally and regularly, clear of the..."},{"oldPracticeCode":"Backdiveentry_N","linkHref":"drills/Swimming/Backstroke-Technique/Dive-Entry.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Create an arch of the back over the water surface in..."},{"oldPracticeCode":"Backdivestart_N","linkHref":"drills/Swimming/Backstroke-Technique/Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backstart","pracTitle":"Dive Start.","pracDescription":"Start in the water and hold onto the poolside or starting..."},{"oldPracticeCode":"Backfull_N","linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfull_N","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the..."},{"oldPracticeCode":"backcrawl","linkHref":"drills/Swimming/Backstroke-Technique/Full-Stroke-Swimming-backcrawl.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backfullnew","pracTitle":"Full Stroke Swimming-backcrawl","pracDescription":"Full Video Tutorial Coming Soon. The body is..."},{"oldPracticeCode":"Backhip_N","linkHref":"drills/Swimming/Backstroke-Technique/Hip-Position.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backhip_N","pracTitle":"Hip Position.","pracDescription":"The hips are kept close to the water surface, ensure..."},{"oldPracticeCode":"Backkickaction_N","linkHref":"drills/Swimming/Backstroke-Technique/Kick-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backkick","pracTitle":"Kick Action.","pracDescription":"Continuous alternating kick in line with the body close..."},{"oldPracticeCode":"Backpullaction_N","linkHref":"drills/Swimming/Backstroke-Technique/Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"backpull2","pracTitle":"Pull Action.","pracDescription":"Alternating circular arm action over and under the..."},{"oldPracticeCode":"Backturn_N","linkHref":"drills/Swimming/Backstroke-Technique/Turn.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Backturn_N","pracTitle":"Turn.","pracDescription":"The turn is executed by rolling over onto your front..."}]}
Backstroke - Top TipsBackstroke - Top TipsBackstroke kick on your side with or without a float...Backstroke - Top TipsTo improve your Backstroke, swim double arm backstroke... Backstroke - Top TipsWhen you are swimming Backstroke practice your arm... Backstroke - Top TipsYour Backstroke kick should start at your hips and... Backstroke - Top TipsTo improve your Backstroke, hold a float and kick along... Backstroke - Top TipsWhen you are swimming Backstroke practice your arm... {"practices":[{"oldPracticeCode":"tip12","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip12","pracTitle":"Backstroke - Top Tips","pracDescription":"Backstroke kick on your side with or without a float..."},{"oldPracticeCode":"tip14","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip14","pracTitle":"Backstroke - Top Tips","pracDescription":"To improve your Backstroke, swim double arm backstroke..."},{"oldPracticeCode":"tip15","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip15","pracTitle":"Backstroke - Top Tips","pracDescription":"When you are swimming Backstroke practice your arm..."},{"oldPracticeCode":"tip2","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip2","pracTitle":"Backstroke - Top Tips","pracDescription":"Your Backstroke kick should start at your hips and..."},{"oldPracticeCode":"tip3","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip3","pracTitle":"Backstroke - Top Tips","pracDescription":"To improve your Backstroke, hold a float and kick along..."},{"oldPracticeCode":"tip4","linkHref":"drills/Swimming/Backstroke-Top-Tips/Backstroke-Top-Tips-tip4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip4","pracTitle":"Backstroke - Top Tips","pracDescription":"When you are swimming Backstroke practice your arm..."}]}
Breaststroke - DrillsBreaststroke - DrillsBreaststroke Kick with hands held together around your...Breaststroke - DrillsBreaststroke Kick with hands held together around your... Breaststroke - DrillsBreaststroke Pulling with a dolphin leg kick will help... Breaststroke - DrillsBreaststroke Pulling with a dolphin leg kick will help... Breaststroke - DrillsBreaststroke Swim two kicks to every one arm pull with... Breaststroke - DrillsBreaststroke Swim two kicks to every one arm pull with... Breaststroke - DrillsBreaststroke Kick on your back with arms stretched... Breaststroke - DrillsBreaststroke Kick on your back with arms stretched... Breaststroke - DrillsTreading Water with alternate breaststroke legs will... Breaststroke - DrillsTreading Water with alternate breaststroke legs will... Breaststroke - DrillsUnderwater Breaststroke swimming will help condition... Breaststroke - DrillsUnderwater Breaststroke swimming will help condition... {"practices":[{"oldPracticeCode":"dril10","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril10.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill12","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick with hands held together around your..."},{"oldPracticeCode":"Dril10n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril10n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril10n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick with hands held together around your..."},{"oldPracticeCode":"dril11","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"brdrill","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help..."},{"oldPracticeCode":"Dril11n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril11n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril11n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Pulling with a dolphin leg kick will help..."},{"oldPracticeCode":"dril12","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast3","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Swim two kicks to every one arm pull with..."},{"oldPracticeCode":"Dril12n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril12n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril12n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Swim two kicks to every one arm pull with..."},{"oldPracticeCode":"dril7","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill14","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick on your back with arms stretched..."},{"oldPracticeCode":"Dril7n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril7n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril7n","pracTitle":"Breaststroke - Drills","pracDescription":"Breaststroke Kick on your back with arms stretched..."},{"oldPracticeCode":"dril8","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill1","pracTitle":"Breaststroke - Drills","pracDescription":"Treading Water with alternate breaststroke legs will..."},{"oldPracticeCode":"Dril8n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril8n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril8n","pracTitle":"Breaststroke - Drills","pracDescription":"Treading Water with alternate breaststroke legs will..."},{"oldPracticeCode":"dril9","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-dril9.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Breast2","pracTitle":"Breaststroke - Drills","pracDescription":"Underwater Breaststroke swimming will help condition..."},{"oldPracticeCode":"Dril9n","linkHref":"drills/Swimming/Breaststroke-Drills/Breaststroke-Drills-Dril9n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril9n","pracTitle":"Breaststroke - Drills","pracDescription":"Underwater Breaststroke swimming will help condition..."}]}
Breaststroke - TechniqueBreaststrokeClick for more...No.1 Full Stroke SwimmingFollowing the leg kick after the hands have recovered... No.2 Dive StartStand firmly on the starting block with toes rapped... No.3 Dive EntryThe whole body enters through the same point of contact... No.4 Kick ActionFrom the stretched streamlined position lift your heels... No.5 Pull ActionFrom the stretched streamline position, press the water... No.6 Breathing ActionBreath once in each stroke cycle to the front as the... No.7 Touch TurnReach for the wall following the leg kick. Touch the... No.8 Hip PositionThe hips stay high during every swim stroke and will... {"practices":[{"oldPracticeCode":"breastroke","linkHref":"drills/Swimming/Breaststroke-Technique/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breastroke","pracTitle":"Breaststroke","pracDescription":"Click for more..."},{"oldPracticeCode":"body","linkHref":"drills/Swimming/Breaststroke-Technique/No-1-Full-Stroke-Swimming.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"body","pracTitle":"No.1 Full Stroke Swimming","pracDescription":"Following the leg kick after the hands have recovered..."},{"oldPracticeCode":"start","linkHref":"drills/Swimming/Breaststroke-Technique/No-2-Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"start","pracTitle":"No.2 Dive Start","pracDescription":"Stand firmly on the starting block with toes rapped..."},{"oldPracticeCode":"under","linkHref":"drills/Swimming/Breaststroke-Technique/No-3-Dive-Entry.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"under","pracTitle":"No.3 Dive Entry","pracDescription":"The whole body enters through the same point of contact..."},{"oldPracticeCode":"leg","linkHref":"drills/Swimming/Breaststroke-Technique/No-4-Kick-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"leg","pracTitle":"No.4 Kick Action","pracDescription":"From the stretched streamlined position lift your heels..."},{"oldPracticeCode":"arm","linkHref":"drills/Swimming/Breaststroke-Technique/No-5-Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"arm","pracTitle":"No.5 Pull Action","pracDescription":"From the stretched streamline position, press the water..."},{"oldPracticeCode":"breath","linkHref":"drills/Swimming/Breaststroke-Technique/No-6-Breathing-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breath","pracTitle":"No.6 Breathing Action","pracDescription":"Breath once in each stroke cycle to the front as the..."},{"oldPracticeCode":"turn","linkHref":"drills/Swimming/Breaststroke-Technique/No-7-Touch-Turn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"turn","pracTitle":"No.7 Touch Turn","pracDescription":"Reach for the wall following the leg kick. Touch the..."},{"oldPracticeCode":"time","linkHref":"drills/Swimming/Breaststroke-Technique/No-8-Hip-Position.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"time","pracTitle":"No.8 Hip Position","pracDescription":"The hips stay high during every swim stroke and will..."}]}
Breaststroke - Top TipsBreaststroke - Top TipsTo improve your Breaststroke, hold the top of a small...Breaststroke - Top TipsFor better Breaststroke, swim with a long glide and... Breaststroke - Top TipsUnderwater Breaststroke swimming will help condition... Arm strokeFor better Breaststroke, take a pull buoy and place... Lift your HeelsTo improve your Breaststroke, hold the top of a large... Rhythm and TimingRhythm and Timing is the secret to good Breaststroke... {"practices":[{"oldPracticeCode":"tip10","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-tip10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip10","pracTitle":"Breaststroke - Top Tips","pracDescription":"To improve your Breaststroke, hold the top of a small..."},{"oldPracticeCode":"tip11","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-tip11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip11","pracTitle":"Breaststroke - Top Tips","pracDescription":"For better Breaststroke, swim with a long glide and..."},{"oldPracticeCode":"toptip7","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Breaststroke-Top-Tips-toptip7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip7","pracTitle":"Breaststroke - Top Tips","pracDescription":"Underwater Breaststroke swimming will help condition..."},{"oldPracticeCode":"toptip3","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Arm-stroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip3","pracTitle":"Arm stroke","pracDescription":"For better Breaststroke, take a pull buoy and place..."},{"oldPracticeCode":"toptip2","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Lift-your-Heels.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"breasttip","pracTitle":"Lift your Heels","pracDescription":"To improve your Breaststroke, hold the top of a large..."},{"oldPracticeCode":"toptip1","linkHref":"drills/Swimming/Breaststroke-Top-Tips/Rhythm-and-Timing.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip1","pracTitle":"Rhythm and Timing","pracDescription":"Rhythm and Timing is the secret to good Breaststroke..."}]}
Butterfly - DrillsButterfly - DrillsKick Dolphin Legs with or without a small flexible...Butterfly - DrillsKick Dolphin Legs with or without a small flexible... Butterfly - DrillsKick Dolphin Legs whilst on your side. Stretch one... Butterfly - DrillsKick Dolphin Legs whilst on your side. Stretch one... Butterfly - DrillsSwim one full stroke cycle over the water diving underwater... Butterfly - DrillsSwim one full stroke cycle over the water diving underwater... Butterfly - DrillsButterfly Mixing Drill (bronzeZone). Swim two strokes... Butterfly - DrillsButterfly Mixing Drill (bronzeZone). Swim two strokes... Butterfly - DrillsSwim Single Arm Butterfly to exaggerate the high hips.... Butterfly - DrillsSwim Single Arm Butterfly to exaggerate the high hips.... Butterfly - DrillsSwim Catch-Up Butterfly to help create a high hipposition... Butterfly - DrillsSwim Catch-Up Butterfly to help create a high hipposition... {"practices":[{"oldPracticeCode":"dril20","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril20.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill8","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs with or without a small flexible..."},{"oldPracticeCode":"Dril20n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril20n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril20n","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs with or without a small flexible..."},{"oldPracticeCode":"dril21","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril21.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill7","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one..."},{"oldPracticeCode":"Dril21n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril21n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril21n","pracTitle":"Butterfly - Drills","pracDescription":"Kick Dolphin Legs whilst on your side. Stretch one..."},{"oldPracticeCode":"dril22","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril22.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly12","pracTitle":"Butterfly - Drills","pracDescription":"Swim one full stroke cycle over the water diving underwater..."},{"oldPracticeCode":"Dril22n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril22n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril22n","pracTitle":"Butterfly - Drills","pracDescription":"Swim one full stroke cycle over the water diving underwater..."},{"oldPracticeCode":"dril23","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril23.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly13","pracTitle":"Butterfly - Drills","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes..."},{"oldPracticeCode":"Dril23n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril23n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril23n","pracTitle":"Butterfly - Drills","pracDescription":"Butterfly Mixing Drill (bronzeZone). Swim two strokes..."},{"oldPracticeCode":"dril24","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril24.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill6","pracTitle":"Butterfly - Drills","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips...."},{"oldPracticeCode":"Dril24n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril24n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril24n","pracTitle":"Butterfly - Drills","pracDescription":"Swim Single Arm Butterfly to exaggerate the high hips...."},{"oldPracticeCode":"dril25","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-dril25.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Drill3","pracTitle":"Butterfly - Drills","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition..."},{"oldPracticeCode":"Dril25n","linkHref":"drills/Swimming/Butterfly-Drills/Butterfly-Drills-Dril25n.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dril25n","pracTitle":"Butterfly - Drills","pracDescription":"Swim Catch-Up Butterfly to help create a high hipposition..."}]}
Butterfly - TechniqueButterfly - TechniqueClick for more...Butterfly - TechniqueClick for more... Butterfly - TechniqueClick for more... Butterfly - TechniqueClick for more... Butterfly - TechniqueClick for more... Butterfly - TechniqueClick for more... Butterfly - TechniqueClick for more... Breathing.Breathing takes place by lifting the head to the font... Dive Entry.Hold a streamlined position underwater with a continuous... Dive Start.Stand firmly on the poolside or starting block with... Full stroke cycle.Full Video Tutorial - Spring 2004 - The butterfly... Full Stroke SwimmingThe body is streamlined and almost horizontal in the... Full Stroke Swimming-butterflysThe butterfly technique is the most modern of all four... Hip Position.The hips stay high to the water surface throughout... Kick Action.A simultaneous kick starting at your hips with hips... Pull Action.A simultaneous double arm circling action, starting... Touch Turn.On the last stroke stretch for the wall with both hands... {"practices":[{"oldPracticeCode":"Dive","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Dive.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly2","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly2","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly3","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly3","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly4","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly4","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly5","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly5","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly7","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly7.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly7","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fly8","linkHref":"drills/Swimming/Butterfly-Technique/Butterfly-Technique-Fly8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fly8","pracTitle":"Butterfly - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Buttbreathing_N","linkHref":"drills/Swimming/Butterfly-Technique/Breathing.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttbreathing_N","pracTitle":"Breathing.","pracDescription":"Breathing takes place by lifting the head to the font..."},{"oldPracticeCode":"Buttdiveentry_N","linkHref":"drills/Swimming/Butterfly-Technique/Dive-Entry.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttdiveentry_N","pracTitle":"Dive Entry.","pracDescription":"Hold a streamlined position underwater with a continuous..."},{"oldPracticeCode":"Buttdivestart_N","linkHref":"drills/Swimming/Butterfly-Technique/Dive-Start.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflystart","pracTitle":"Dive Start.","pracDescription":"Stand firmly on the poolside or starting block with..."},{"oldPracticeCode":"Buttfull_N","linkHref":"drills/Swimming/Butterfly-Technique/Full-stroke-cycle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttfull_N","pracTitle":"Full stroke cycle.","pracDescription":"Full Video Tutorial - Spring 2004 - The butterfly..."},{"oldPracticeCode":"butterfly","linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"butterfly","pracTitle":"Full Stroke Swimming","pracDescription":"The body is streamlined and almost horizontal in the..."},{"oldPracticeCode":"butterflys","linkHref":"drills/Swimming/Butterfly-Technique/Full-Stroke-Swimming-butterflys.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyfull","pracTitle":"Full Stroke Swimming-butterflys","pracDescription":"The butterfly technique is the most modern of all four..."},{"oldPracticeCode":"Butthip_N","linkHref":"drills/Swimming/Butterfly-Technique/Hip-Position.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyhip","pracTitle":"Hip Position.","pracDescription":"The hips stay high to the water surface throughout..."},{"oldPracticeCode":"Buttkickaction_N","linkHref":"drills/Swimming/Butterfly-Technique/Kick-Action.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Buttkickaction_N","pracTitle":"Kick Action.","pracDescription":"A simultaneous kick starting at your hips with hips..."},{"oldPracticeCode":"Buttpullaction_N","linkHref":"drills/Swimming/Butterfly-Technique/Pull-Action.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflypull","pracTitle":"Pull Action.","pracDescription":"A simultaneous double arm circling action, starting..."},{"oldPracticeCode":"Buttturn_N","linkHref":"drills/Swimming/Butterfly-Technique/Touch-Turn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Butterflyturn","pracTitle":"Touch Turn.","pracDescription":"On the last stroke stretch for the wall with both hands..."}]}
Butterfly - Top TipsButterfly - Top TipsTo improve your Butterfly, practice the dolphin leg...Butterfly - Top TipsWhen you're swimming full stroke Butterfly, ensure... Butterfly - Top TipsTo improve your Butterfly technique, swim one full... Butterfly - Top TipsTo improve your Butterfly, practice the dolphin leg... Butterfly - Top TipsWhen you're swimming full stroke Butterfly, ensure... Butterfly - Top TipsTo improve your Butterfly breathing technique, swim... {"practices":[{"oldPracticeCode":"tip16","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip16","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly, practice the dolphin leg..."},{"oldPracticeCode":"tip17","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip17","pracTitle":"Butterfly - Top Tips","pracDescription":"When you're swimming full stroke Butterfly, ensure..."},{"oldPracticeCode":"tip18","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip18","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly technique, swim one full..."},{"oldPracticeCode":"tip5","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip5","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly, practice the dolphin leg..."},{"oldPracticeCode":"tip6","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip6","pracTitle":"Butterfly - Top Tips","pracDescription":"When you're swimming full stroke Butterfly, ensure..."},{"oldPracticeCode":"tip7","linkHref":"drills/Swimming/Butterfly-Top-Tips/Butterfly-Top-Tips-tip7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip7","pracTitle":"Butterfly - Top Tips","pracDescription":"To improve your Butterfly breathing technique, swim..."}]}
EnduranceEnduranceSwim 6 x 75mts alternating 75mts Swim, 75mts Pull,...Endurance16 x 25mts FC with 10sec rest after every length.... EnduranceContinuous Kick with a float for 150mts using at... EnduranceSwim 100mts BC: Swim 100mts Choice stroke: Swim... EnduranceSwim Continuously for 20 minutes on your favourite... EnduranceSwim 100mts on your choice of stroke but different... EnduranceSwim 300mts FC: 4 x 75mts Choice stroke with 30sec... EnduranceSwim 7 x 100mts on your choice of strokes with 30sec... EnduranceSwim 200mts BR Long Glide taking rest as and when... EnduranceSwim 300mts continuous on two different strokes... EnduranceSwim 18 x 50mts on two different strokes other than... EnduranceSwim 2 x 150mts on the stroke that you dropped after... EnduranceSwim 200mts FC: 100mts BR: 50mts BC: 100mts BR:... EnduranceSwim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BC or... EnduranceKick 100mts BR on your back, keeping the knees below... EnduranceSwim 5 x 100mts FC with every 4th Length BR or BC... EnduranceSwim 16 x 25mts as 4Swim FC: 4Kick BR: 4Pull FLY:... EnduranceSwim 12 x 100mts FC with 30sec rest or 2min turnaround... EnduranceSwim 100mts BC: 2 x 50mts BR: 100mts Choice Stroke... EnduranceSwim 250mts FC with 60sec rest at the end of the... EnduranceSwim 400mts Reverse Individual Medley with 3min... EnduranceSwim 12 x 100 Individual Medley i.e. 1Length FLY,BC,BR,FC... EnduranceSwim 300mts Choice Stroke with at least 4Lengths... EnduranceSwim 500mts continuous using at least two different... EnduranceSwim 4 x 100mts as 1Swim: 1Pull: 1Kick: 1Swim on... EnduranceSwim 8 x 150mts FC with the last 2Lengths on your... EnduranceSwim for 5 - 7min as you wish. Pulse below 120 bpm... EnduranceSwim 3 x 100mts FC as 1Swim, 1Kick, 1Pull (use kick... EnduranceSwim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x 100mts... EnduranceSwim 6 x 50mts using two strokes and your choice... BackstrokeSwim 5 x 25m (5 x 1 length) Backstroke with 15 sec... Backstroke-endurance42Swim 6 x 25m (6 x 1 length) Backstroke with 10 sec... Backstroke-endurance43Swim 5 x 25m (5 x 1 length) Backstroke with 20 sec... Backstroke-endurance51Swim 6 x 25m (6 x 1 length) Backstroke with 15 sec... Backstroke-endurance52Swim 12 x 25m (12 x 1 length) Backstroke with 10... Backstroke-endurance53Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec... BreaststrokeSwim 5 X 25m (5 X 1 length) Breaststroke with 15 sec... Breaststroke-endurance2Swim 6 X 25m (6 X 1 length)Breaststroke with 10 sec... Breaststroke-endurance3Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec... Breaststroke-endurance47Swim 6 x 25m (6 x 1 length) Breaststroke with 15... Breaststroke-endurance48Swim 12 x 25m (12 x 1 length) Breaststroke with 10... Breaststroke-endurance49Swim 6 x 25m (6 x 1 length) Breaststroke with 20... ButterflySwim 5 x 25m (5 x 1 length) Butterfly with 15 sec... Butterfly-endurance45Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec... Butterfly-endurance46Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec... Butterfly-endurance54Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec... Butterfly-endurance55Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec... Butterfly-endurance56Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec... FrontcrawlSwim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec... Frontcrawl-endurance39Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec... Frontcrawl-endurance4Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest... Frontcrawl-endurance40Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec... Frontcrawl-endurance5Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec... Frontcrawl-endurance6Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec... {"practices":[{"oldPracticeCode":"endurance10","linkHref":"drills/Swimming/Endurance/Endurance-endurance10.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 6 x 75mts alternating 75mts Swim, 75mts Pull,..."},{"oldPracticeCode":"endurance11","linkHref":"drills/Swimming/Endurance/Endurance-endurance11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"16 x 25mts FC with 10sec rest after every length...."},{"oldPracticeCode":"endurance12","linkHref":"drills/Swimming/Endurance/Endurance-endurance12.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Continuous Kick with a float for 150mts using at..."},{"oldPracticeCode":"endurance14","linkHref":"drills/Swimming/Endurance/Endurance-endurance14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 100mts BC: Swim 100mts Choice stroke: Swim..."},{"oldPracticeCode":"endurance15","linkHref":"drills/Swimming/Endurance/Endurance-endurance15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim Continuously for 20 minutes on your favourite..."},{"oldPracticeCode":"endurance16","linkHref":"drills/Swimming/Endurance/Endurance-endurance16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 100mts on your choice of stroke but different..."},{"oldPracticeCode":"endurance17","linkHref":"drills/Swimming/Endurance/Endurance-endurance17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 300mts FC: 4 x 75mts Choice stroke with 30sec..."},{"oldPracticeCode":"endurance18","linkHref":"drills/Swimming/Endurance/Endurance-endurance18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 7 x 100mts on your choice of strokes with 30sec..."},{"oldPracticeCode":"endurance19","linkHref":"drills/Swimming/Endurance/Endurance-endurance19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 200mts BR Long Glide taking rest as and when..."},{"oldPracticeCode":"endurance20","linkHref":"drills/Swimming/Endurance/Endurance-endurance20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 300mts continuous on two different strokes..."},{"oldPracticeCode":"endurance21","linkHref":"drills/Swimming/Endurance/Endurance-endurance21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 18 x 50mts on two different strokes other than..."},{"oldPracticeCode":"endurance22","linkHref":"drills/Swimming/Endurance/Endurance-endurance22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 2 x 150mts on the stroke that you dropped after..."},{"oldPracticeCode":"endurance23","linkHref":"drills/Swimming/Endurance/Endurance-endurance23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 200mts FC: 100mts BR: 50mts BC: 100mts BR:..."},{"oldPracticeCode":"endurance24","linkHref":"drills/Swimming/Endurance/Endurance-endurance24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 3 x (5 x 50mts) set1 FC, set2 BR, set3 BC or..."},{"oldPracticeCode":"endurance25","linkHref":"drills/Swimming/Endurance/Endurance-endurance25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Kick 100mts BR on your back, keeping the knees below..."},{"oldPracticeCode":"endurance26","linkHref":"drills/Swimming/Endurance/Endurance-endurance26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 5 x 100mts FC with every 4th Length BR or BC..."},{"oldPracticeCode":"endurance27","linkHref":"drills/Swimming/Endurance/Endurance-endurance27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 16 x 25mts as 4Swim FC: 4Kick BR: 4Pull FLY:..."},{"oldPracticeCode":"endurance28","linkHref":"drills/Swimming/Endurance/Endurance-endurance28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 12 x 100mts FC with 30sec rest or 2min turnaround..."},{"oldPracticeCode":"endurance29","linkHref":"drills/Swimming/Endurance/Endurance-endurance29.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 100mts BC: 2 x 50mts BR: 100mts Choice Stroke..."},{"oldPracticeCode":"endurance30","linkHref":"drills/Swimming/Endurance/Endurance-endurance30.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 250mts FC with 60sec rest at the end of the..."},{"oldPracticeCode":"endurance31","linkHref":"drills/Swimming/Endurance/Endurance-endurance31.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 400mts Reverse Individual Medley with 3min..."},{"oldPracticeCode":"endurance32","linkHref":"drills/Swimming/Endurance/Endurance-endurance32.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 12 x 100 Individual Medley i.e. 1Length FLY,BC,BR,FC..."},{"oldPracticeCode":"endurance33","linkHref":"drills/Swimming/Endurance/Endurance-endurance33.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 300mts Choice Stroke with at least 4Lengths..."},{"oldPracticeCode":"endurance34","linkHref":"drills/Swimming/Endurance/Endurance-endurance34.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Endurance","pracDescription":"Swim 500mts continuous using at least two different..."},{"oldPracticeCode":"endurance35","linkHref":"drills/Swimming/Endurance/Endurance-endurance35.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endint","pracTitle":"Endurance","pracDescription":"Swim 4 x 100mts as 1Swim: 1Pull: 1Kick: 1Swim on..."},{"oldPracticeCode":"endurance36","linkHref":"drills/Swimming/Endurance/Endurance-endurance36.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 8 x 150mts FC with the last 2Lengths on your..."},{"oldPracticeCode":"endurance37","linkHref":"drills/Swimming/Endurance/Endurance-endurance37.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim for 5 - 7min as you wish. Pulse below 120 bpm..."},{"oldPracticeCode":"endurance7","linkHref":"drills/Swimming/Endurance/Endurance-endurance7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 3 x 100mts FC as 1Swim, 1Kick, 1Pull (use kick..."},{"oldPracticeCode":"endurance8","linkHref":"drills/Swimming/Endurance/Endurance-endurance8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Endurance","pracDescription":"Swim 1 x 25mts: 1 x 50mts: 1 x 75mts: 1 x 100mts..."},{"oldPracticeCode":"endurance9","linkHref":"drills/Swimming/Endurance/Endurance-endurance9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Endurance","pracDescription":"Swim 6 x 50mts using two strokes and your choice..."},{"oldPracticeCode":"endurance41","linkHref":"drills/Swimming/Endurance/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 15 sec..."},{"oldPracticeCode":"endurance42","linkHref":"drills/Swimming/Endurance/Backstroke-endurance42.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke-endurance42","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 10 sec..."},{"oldPracticeCode":"endurance43","linkHref":"drills/Swimming/Endurance/Backstroke-endurance43.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke-endurance43","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"endurance51","linkHref":"drills/Swimming/Endurance/Backstroke-endurance51.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Backstroke-endurance51","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 15 sec..."},{"oldPracticeCode":"endurance52","linkHref":"drills/Swimming/Endurance/Backstroke-endurance52.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Backstroke-endurance52","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 10..."},{"oldPracticeCode":"endurance53","linkHref":"drills/Swimming/Endurance/Backstroke-endurance53.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Backstroke-endurance53","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"endurance1","linkHref":"drills/Swimming/Endurance/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 15 sec..."},{"oldPracticeCode":"endurance2","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke-endurance2","pracDescription":"Swim 6 X 25m (6 X 1 length)Breaststroke with 10 sec..."},{"oldPracticeCode":"endurance3","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke-endurance3","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"endurance47","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance47.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Breaststroke-endurance47","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 15..."},{"oldPracticeCode":"endurance48","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance48.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Breaststroke-endurance48","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke with 10..."},{"oldPracticeCode":"endurance49","linkHref":"drills/Swimming/Endurance/Breaststroke-endurance49.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Breaststroke-endurance49","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 20..."},{"oldPracticeCode":"endurance44","linkHref":"drills/Swimming/Endurance/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"endurance45","linkHref":"drills/Swimming/Endurance/Butterfly-endurance45.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly-endurance45","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 10 sec..."},{"oldPracticeCode":"endurance46","linkHref":"drills/Swimming/Endurance/Butterfly-endurance46.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly-endurance46","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"endurance54","linkHref":"drills/Swimming/Endurance/Butterfly-endurance54.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Butterfly-endurance54","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 15 sec..."},{"oldPracticeCode":"endurance55","linkHref":"drills/Swimming/Endurance/Butterfly-endurance55.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Butterfly-endurance55","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 10 sec..."},{"oldPracticeCode":"endurance56","linkHref":"drills/Swimming/Endurance/Butterfly-endurance56.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Butterfly-endurance56","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"endurance38","linkHref":"drills/Swimming/Endurance/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 15 sec..."},{"oldPracticeCode":"endurance39","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance39.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl-endurance39","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 10 sec..."},{"oldPracticeCode":"endurance4","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endw","pracTitle":"Frontcrawl-endurance4","pracDescription":"Swim 6 X 25m (6 X 1length) Frontcrawl with 15 sec rest..."},{"oldPracticeCode":"endurance40","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance40.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl-endurance40","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"endurance5","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endm","pracTitle":"Frontcrawl-endurance5","pracDescription":"Swim 12 X 25m (12 X 1 length) Frontcrawl with 10 sec..."},{"oldPracticeCode":"endurance6","linkHref":"drills/Swimming/Endurance/Frontcrawl-endurance6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"endc","pracTitle":"Frontcrawl-endurance6","pracDescription":"Swim 6 X 25m (6 X 1 length) Frontcrawl with 20 sec..."}]}
Frontcrawl - DrillsFrontcrawl - DrillsFrontcrawl Streamline Drill. Push off the wall underwater...Frontcrawl - DrillsFrontcrawl Shoulder Touch Drill. Touch your shoulder... Frontcrawl - DrillsFrontcrawl Forehead Touch Drill. Touch your forehead... Frontcrawl - DrillsFrontcrawl Finger Touch Drill. Let your fingers skate... Frontcrawl - DrillsFrontcrawl Bilateral Breathing Drill. Breath to the... Frontcrawl - DrillsFrontcrawl Shoulder Touch Drill. Touch your shoulder... Frontcrawl - DrillsFrontcrawl Forehead Touch Drill. Touch your forehead... Frontcrawl - DrillsFrontcrawl Finger Touch Drill. Let your fingers skate... Frontcrawl - DrillsFrontcrawl Catch-Up Drill. Allow the stroke technique... Frontcrawl - DrillsFrontcrawl Bilateral Breathing Drill. Breath to the... Frontcrawl - DrillsFrontcrawl Catch-Up Drill. Allow the stroke technique... {"practices":[{"oldPracticeCode":"dril1","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl9","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Streamline Drill. Push off the wall underwater..."},{"oldPracticeCode":"dril2","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril2.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl2","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch your shoulder..."},{"oldPracticeCode":"dril3","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl3","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Forehead Touch Drill. Touch your forehead..."},{"oldPracticeCode":"dril4","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril4.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl4","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingers skate..."},{"oldPracticeCode":"dril6","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-dril6.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl10","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath to the..."},{"oldPracticeCode":"drill2new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill2new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill2new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Shoulder Touch Drill. Touch your shoulder..."},{"oldPracticeCode":"drill3new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill3new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill3new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Forehead Touch Drill. Touch your forehead..."},{"oldPracticeCode":"drill4new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill4new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill4new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Finger Touch Drill. Let your fingers skate..."},{"oldPracticeCode":"drill5new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill5new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill5new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroke technique..."},{"oldPracticeCode":"drill6new","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drill6new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"drill6new","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Bilateral Breathing Drill. Breath to the..."},{"oldPracticeCode":"drl5","linkHref":"drills/Swimming/Frontcrawl-Drills/Frontcrawl-Drills-drl5.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl5","pracTitle":"Frontcrawl - Drills","pracDescription":"Frontcrawl Catch-Up Drill. Allow the stroke technique..."}]}
Frontcrawl - TechniqueFrontcrawl - TechniqueClick for more...Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueBreathing. The breathing action is a regular... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueFull Stroke Cycle.... Frontcrawl - TechniqueFull Stroke Swimming. The body position will... Frontcrawl - TechniqueKick. Alternate kick kepping in line with the... Frontcrawl - TechniqueTurn. Tumble Turn. Focus onto the wall five... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueBreathing. The breathing action is a regular... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueDive Start. Stand firmly on the poolside or... Frontcrawl - TechniqueDive Entry. On entering the water the body immediately... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueHips. When swimming frontcrawl the hips stay... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniquePull. Enter the hand into the water with forefingers... Frontcrawl - TechniqueClick for more... Frontcrawl - TechniqueClick for more... Breathing.The breathing action is a regular and controlled turning... Full Stroke CycleFull Video Tutorial Coming Soon The body position... {"practices":[{"oldPracticeCode":"armcrawl3","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-armcrawl3.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"armcrawl3","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl11","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl11.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl11","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl12","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl12.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl12","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl13new","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl13new.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13new","pracTitle":"Frontcrawl - Technique","pracDescription":"Breathing. The breathing action is a regular..."},{"oldPracticeCode":"crawl14","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawl14.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl14","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Crawl8","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawl8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawl8","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Crawlfull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawlfull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfull","pracTitle":"Frontcrawl - Technique","pracDescription":"Full Stroke Cycle...."},{"oldPracticeCode":"Crawlfullnew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Crawlfullnew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Crawlfullnew","pracTitle":"Frontcrawl - Technique","pracDescription":"Full Stroke Swimming. The body position will..."},{"oldPracticeCode":"crawlkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawlkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Kick. Alternate kick kepping in line with the..."},{"oldPracticeCode":"crawlturnnew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-crawlturnnew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawlturnnew","pracTitle":"Frontcrawl - Technique","pracDescription":"Turn. Tumble Turn. Focus onto the wall five..."},{"oldPracticeCode":"Dive1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Dive1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Dive1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontbreath","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontbreath.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontbreath","pracTitle":"Frontcrawl - Technique","pracDescription":"Breathing. The breathing action is a regular..."},{"oldPracticeCode":"Frontdiveentry","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontdiveentry.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdiveentry","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontdivestart","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontdivestart.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontdivestart","pracTitle":"Frontcrawl - Technique","pracDescription":"Dive Start. Stand firmly on the poolside or..."},{"oldPracticeCode":"Frontentrynew","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontentrynew.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontentrynew","pracTitle":"Frontcrawl - Technique","pracDescription":"Dive Entry. On entering the water the body immediately..."},{"oldPracticeCode":"Frontfull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontfull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontfull","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Fronthip","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Fronthip.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Fronthip","pracTitle":"Frontcrawl - Technique","pracDescription":"Hips. When swimming frontcrawl the hips stay..."},{"oldPracticeCode":"frontkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-frontkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"frontkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontkick","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontkick.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontkick1","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontkick1.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontkick1","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"Frontpull","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontpull.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontpull","pracTitle":"Frontcrawl - Technique","pracDescription":"Pull. Enter the hand into the water with forefingers..."},{"oldPracticeCode":"Frontturn","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-Frontturn.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"Frontturn","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"full","linkHref":"drills/Swimming/Frontcrawl-Technique/Frontcrawl-Technique-full.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"full","pracTitle":"Frontcrawl - Technique","pracDescription":"Click for more..."},{"oldPracticeCode":"crawl13","linkHref":"drills/Swimming/Frontcrawl-Technique/Breathing.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Breathing.","pracDescription":"The breathing action is a regular and controlled turning..."},{"oldPracticeCode":"frontcrawl","linkHref":"drills/Swimming/Frontcrawl-Technique/Full-Stroke-Cycle.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"crawl13","pracTitle":"Full Stroke Cycle","pracDescription":"Full Video Tutorial Coming Soon The body position..."}]}
Frontcrawl - Top TipsFrontcrawl - Top TipsTo improve your Frontcrawl, try sliding your hands...Frontcrawl - Top TipsWhen you are swimming Frontcrawl, try swimming half... Frontcrawl - Top TipsTo improve your Frontcrawl, try breathing to the left... Frontcrawl - Top TipsWhen you are swimming Frontcrawl, take a pause at the... Frontcrawl - Top TipsFor Frontcrawl, swim half a length with your chin on... Finger TipsFor Frontcrawl, swim half a length with your finger... {"practices":[{"oldPracticeCode":"tip","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip","pracTitle":"Frontcrawl - Top Tips","pracDescription":"To improve your Frontcrawl, try sliding your hands..."},{"oldPracticeCode":"tip1","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip1","pracTitle":"Frontcrawl - Top Tips","pracDescription":"When you are swimming Frontcrawl, try swimming half..."},{"oldPracticeCode":"tip8","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip8.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tip8","pracTitle":"Frontcrawl - Top Tips","pracDescription":"To improve your Frontcrawl, try breathing to the left..."},{"oldPracticeCode":"tip9","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-tip9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"fronttip","pracTitle":"Frontcrawl - Top Tips","pracDescription":"When you are swimming Frontcrawl, take a pause at the..."},{"oldPracticeCode":"toptipf","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Frontcrawl-Top-Tips-toptipf.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptipf","pracTitle":"Frontcrawl - Top Tips","pracDescription":"For Frontcrawl, swim half a length with your chin on..."},{"oldPracticeCode":"toptip4","linkHref":"drills/Swimming/Frontcrawl-Top-Tips/Finger-Tips.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"toptip4","pracTitle":"Finger Tips","pracDescription":"For Frontcrawl, swim half a length with your finger..."}]}
RecoveryRecoverySwim 3 x 50mts BC Double Arm: Swim 3 x 50mts BR...RecoverySwim 4 x 100mts on 3min turnaround changing strokes... RecoverySwim 3 x 50mts FC Finger Touch Drill: Swim 3 x 50mts... RecoverySwim 10 x 50mts BR or a stroke of your choice on... RecoverySwim 100mts BC Double Arm. Easy / Recovery Eff... RecoverySwim 1Length: 2L: 3L: 4L: 5L: 4L: 3L: 2L: 1L with 30sec... RecoverySwim 300mts continuous on your favourite stroke... RecoverySwim 75mts BR Long Glide. Easy / Recovery Effo... RecoverySwim 250mts continuous FC as 50mts Swim, Kick, Pull,... RecoveryKick 4Lengths BR: 3Lengths FC: 2Lengths BC: 1Length... RecoverySwim 250mts Choice Stroke with 25sec rest after... RecoverySwim 400mts FC or BR with every 4th length FLY Kick... RecoverySwim for 5min on your choice of stroke to a maximum... RecoverySwim 8 x 50mts FC or BC as 2Swim: 2Kick: 2Pull:... RecoverySwim 6 x 100mts Individual Medley i.e. 1Length FLY,BC,BR,FC... RecoverySwim 2 x (100mts Swim : 2 x 50mts Kick) set1 FC:... RecoverySwim 2 x 200mts 1FC: 1Choice Stroke with 2min rest... RecoverySwim 400mts Reverse Individual Medley i.e. 4Lengths... RecoverySwim 6 x 100mts FC or BR or BC on 2min turnaround... RecoverySwim 16 x 25mts FC @ 60sec turnaround. Every 4th... RecoverySwim 4 x 100mts FC @ 2min turnaround. No4. with... RecoverySwim 16 x 25mts FC or BR @ 50sec turnaround with... RecoverySwim 6 x 100mts as 1FC, 1BR, 1FC, 1BC, 1FC, 1FLY,... RecoverySwim 2 x 100mts FC or BR with 60sec rest after each... RecoverySwim 4 x 100mts BR with the first 15mts underwater... RecoverySwim 2 x (4 x 50mts) BR or BC with 30sec rest after... RecoverySwim 8 x 25mts FC or a stroke of your choice with... RecoverySwim 5 x 50mts BR Drill as Two Kicks & One Pull or... RecoverySwim 2 x (5 x 25mts) BR as 5-10mts Underwater and... RecoverySwim 6 x 50mts on your choice of strokes with 20sec... BackstrokeSwim 6 x 25m (6 x 1 length) Backstroke with 20 sec... Backstroke-tecrec11Kick 5 x 25m (5 x 1 length) Backstroke on your side... Backstroke-tecrec19Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec... Backstroke-tecrec20Swim 12 x 25m (12 x 1 length) Backstroke with 20... Backstroke-tecrec21Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec... Backstroke-tecrec9Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec... BreaststrokeSwim 5 X 25m (5 X 1 length) Breaststroke with 25 sec... Breaststroke-Tecrec1Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec... Breaststroke-tecrec16Swim 6 x 25m (6 x 1 length) Breaststroke with 25... Breaststroke-tecrec17Swim 12 x 25m (12 x 1 length) Breaststroke or Old... Breaststroke-tecrec18Swim 6 x 25m (6 x 1 length) Breaststroke with 40... Breaststroke-Tecrec2Kick 5 X 25m (5 X 1 length) breaststroke on your back... ButterflySwim 5 x 25m (5 x 1 length) Butterfly with 25 sec... Butterfly-tecrec14Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec... Butterfly-tecrec15Kick 5 x 25m (5 x 1 length) Butterfly on your side... Butterfly-tecrec22Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec... Butterfly-tecrec23Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec... Butterfly-tecrec24Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec... FrontcrawlSwim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec... frontcrawlSwim 12 x 25m (12 x 1 length) Frontcrawl with 20... frontcrawl-tecrec5Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec... Frontcrawl-tecrec6Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec... Frontcrawl-tecrec7Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec... 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Every 4th..."},{"oldPracticeCode":"recovery27","linkHref":"drills/Swimming/Recovery/Recovery-recovery27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"recw","pracTitle":"Recovery","pracDescription":"Swim 4 x 100mts FC @ 2min turnaround. 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sec..."},{"oldPracticeCode":"tecrec20","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke-tecrec20","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 20..."},{"oldPracticeCode":"tecrec21","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec21","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec..."},{"oldPracticeCode":"tecrec9","linkHref":"drills/Swimming/Recovery/Backstroke-tecrec9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec9","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25 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25..."},{"oldPracticeCode":"tecrec17","linkHref":"drills/Swimming/Recovery/Breaststroke-tecrec17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-tecrec17","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke or Old..."},{"oldPracticeCode":"tecrec18","linkHref":"drills/Swimming/Recovery/Breaststroke-tecrec18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-tecrec18","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 40..."},{"oldPracticeCode":"Tecrec2","linkHref":"drills/Swimming/Recovery/Breaststroke-Tecrec2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-Tecrec2","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your 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side..."},{"oldPracticeCode":"tecrec22","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly-tecrec22","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec23","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec23","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec24","linkHref":"drills/Swimming/Recovery/Butterfly-tecrec24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec24","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec..."},{"oldPracticeCode":"tecrec3","linkHref":"drills/Swimming/Recovery/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec4","linkHref":"drills/Swimming/Recovery/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with 20..."},{"oldPracticeCode":"tecrec5","linkHref":"drills/Swimming/Recovery/frontcrawl-tecrec5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl-tecrec5","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec..."},{"oldPracticeCode":"tecrec6","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl-tecrec6","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec7","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl-tecrec7","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"tecrec8","linkHref":"drills/Swimming/Recovery/Frontcrawl-tecrec8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl-tecrec8","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on your front..."}]}
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Stroke Development BackstrokeStroke Development BackstrokeKicking Action Steady alternating kick in line with...Stroke Development BackstrokeBreathing Breath is taken regularly as and when... Stroke Development BackstrokeTiming Coordination of kicking and pulling into... Stroke Development BackstrokeTurns Touch Turn. On the last stroke into the wall... Stroke Development BackstrokeDive Start in the water, hold on to the poolside... Stroke Development BackstrokeBody Position Streamlined and almost horizontal... Stroke Development BackstrokePulling Pattern Alternating circular action over... Stroke Development BackstrokeKicking Action Steady alternating kick in line with... Stroke Development BackstrokeBreathing Breath is taken naturally and regularly... Stroke Development BackstrokeTiming Coordination of kicking and pulling into... Stroke Development BackstrokeTurns Touch Turn. On the last stroke into the wall... Stroke Development BackstrokeDive Backstroke Start in the water, hold onto the... Stroke Development BackstrokeElite Body Position Streamlined and almost horizontal... Stroke Development BackstrokeElite Pulling Pattern Alternating circular arm action... Stroke Development BackstrokeElite Kicking Action Steady alternating kick in... Stroke Development BackstrokeBreathing Breath is taken naturally and regularly... Stroke Development BackstrokeTiming Ensure coordination of kicking, pulling and... Stroke Development BackstrokeTurns The backstroke turn is executed by rolling... Stroke Development BackstrokeBody Position Lying flat and streamlined, almost... Stroke Development BackstrokeDive Start in the water, hold onto the poolside... 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Stroke Development breaststrokeStroke Development breaststrokeBody Position Following the leg kick your body will...Stroke Development breaststrokePulling Pattern From the stretched streamlined position... Stroke Development breaststrokeKicking Action Simultaneous kick bringing the feet... Stroke Development breaststrokeBreathing Lifting the head clear of the water and... Stroke Development breaststrokeBody Position Following the leg kick your body will... Stroke Development breaststrokePulling Pattern From the stretch position press... Stroke Development breaststrokeKicking Action Recovery of the feet from the extended... Stroke Development breaststrokeBreathing Once in each stroke cycle to the front... Stroke Development breaststrokeTiming From the fully extended streamlined position... Stroke Development breaststrokeTurns Always touch the wall with both hands. Lift... Stroke Development breaststrokeClick for more... Stroke Development breaststrokeTiming From the stretched streamlined position the hands... Stroke Development breaststrokeTurns Always touch the wall with both hands and... Stroke Development breaststrokeElite Body Position Following the leg kick at the... Stroke Development breaststrokeElite Pulling Pattern From the stretch position... Stroke Development breaststrokeElite Kicking Action From the extended position... Stroke Development breaststrokeDive Stand firmly on the poolside with toes around the... Stroke Development breaststrokeBreathing Once in each stroke cycle to the front... Stroke Development breaststrokeTiming From the fully extended streamlined position... Stroke Development breaststrokeTurns Always touch the wall with both hands. Lift... 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Stroke Development ButterflyStroke Development ButterflyBody Position Undulating dolphin like motion through...Stroke Development ButterflyPulling Pattern A simultaneous double arm circling... Stroke Development ButterflyKicking Action A simultaneous kick starting at the... Stroke Development ButterflyBreathing Lifting the head to the front of the stroke... Stroke Development ButterflyTiming Kick Pull Kick Recover with the breath taken when... Stroke Development ButterflyTurns On the last stroke reach for the wall with... Stroke Development ButterflyDive Stand firmly on the poolside with toes around the... Stroke Development ButterflyBody Position Undulating motion through the water... Stroke Development ButterflyPulling Pattern A simultaneous double arm circling... Stroke Development ButterflyKicking Action A simultaneous kick starting at your... Stroke Development ButterflyBreathing Lifting the head to the front during the... Stroke Development ButterflyTiming Kick Pull Kick, Kick Pull Kick. Recover the... Stroke Development ButterflyTurns On the last stroke reach for the wall with... Stroke Development ButterflyDive Stand firmly on the poolside or starting block... Stroke Development ButterflyElite Body Position Butterfly is the most modern... Stroke Development ButterflyElite Pulling Pattern A simultaneous double arm... Stroke Development ButterflyElite Kicking Action A simultaneous kick starting... Stroke Development ButterflyBreathing Lifting the head to the front of the stroke... Stroke Development ButterflyTiming Develop good balance of the stroke through... Stroke Development ButterflyTurns On the last stroke stretch for the wall with... 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Stroke Development FrontcrawlTiming Ensure coordination of pulling, kicking and... Stroke Development FrontcrawlTurns Tumble Turn. Focus onto the wall five metres... Stroke Development FrontcrawlDive Stand firmly on the poolside or starting block... Backstroke Racing DiveClick for more... FrontcrawlBody Position Lying flat and streamlined with your... Frontcrawl-breathfBreathing Regular consistent breathing by controlled turning... Frontcrawl-divefDive Stand firmly on the poolside with toes around... Frontcrawl-kickfKicking Action Constant alternating leg kick using... Frontcrawl-pullfPulling Pattern Alternating arm action placing your... Frontcrawl-timefTiming Ensure coordination of pulling, kicking and breathing... Frontcrawl-turnfTurns Touch Turn. 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View the wall with your last arm..."}]}
TechniqueTechniqueSwim 12 x 25mts with 20 sec rest after each length...TechniqueSwim 7 x 50meters FC Catch-Up Drill with 30sec rest... TechniqueSwim 300mts with a mix of FC & BC or strokes of... TechniqueSwim 3 x 50mts FC Finger Touch Drill: 3 x 50mts... TechniqueKick 4 x 25mts FC with a large float: Pull 2 x 25mts... TechniqueSwim 300mts with a mix of FC & BR or strokes of... TechniqueSwim 6 x 25mts FC as half length closed hands and... TechniqueKick 250mts with a mix of two different strokes.... TechniqueSwim 300mts with a mix of FC & Single Arm FLY or... TechniqueSwim 9 x 50mts with a mix of strokes and drills of... TechniqueSwim 10 x 25mts alternating lengths FC & BC with... TechniqueSwim 400mts Reverse Medley i.e. 100mts FC,BR,BC,FLY... TechniqueDrill 18 x 50mts @ 90sec turnaround using two different... TechniqueSwim 200mts continuous BC using at least one drill.... TechniqueSwim 300mts continuous as 75mts FC: 75mts BC: 75mts... TechniqueDrill 24 x 25mts @ 45sec turnaround using three... TechniqueSwim 12 x 50mts as 6FC @ 70sec and 6BR @ 90sec Easy... TechniqueSwim 2 x 200mts continuous as 50mts Swim, Kick,... TechniqueDrill 12 x 50mts on your number one stroke using... TechniqueSwim 2 x 100mts FC: 2 x 75mts BC : 2 x 50mts FC... TechniqueSwim 1 x 75mts Double Arm BC:- 1 x 50mts Double... TechniqueSwim 2 x 50mts FC: Kick 4 x 25mts BC: Pull 4 x 25mts... TechniqueSwim 12 x 25mts as (3 x 25mts Long Glide BR counting... TechniqueSwim for 4min on your choice of stroke (minimum... TechniqueSwim 100mts FC: Swim 100mts BC: Swim 100mts BR choice... TechniqueSwim 4 x 25mts Single Arm Fly: 2 x 50mts Catch Up... TechniqueSwim 8 x 25mts choice stroke with 30 sec rest after... BackstrokeSwim 6 x 25m (6 x 1 length) Backstroke with 20 sec... Backstroke-tecrec11Kick 5 x 25m (5 x 1 length) Backstroke on your side... Backstroke-tecrec19Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec... Backstroke-tecrec20Swim 12 x 25m (12 x 1 length) Backstroke with 20... Backstroke-tecrec21Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec... Backstroke-tecrec9Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec... BreaststrokeSwim 5 X 25m (5 X 1 length) Breaststroke with 25 sec... Breaststroke-Tecrec1Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec... Breaststroke-tecrec16Swim 6 x 25m (6 x 1 length) Breaststroke with 25... Breaststroke-tecrec17Swim 12 x 25m (12 x 1 length) Breaststroke or Old... Breaststroke-tecrec18Swim 6 x 25m (6 x 1 length) Breaststroke with 40... Breaststroke-Tecrec2Kick 5 X 25m (5 X 1 length) breaststroke on your back... ButterflySwim 5 x 25m (5 x 1 length) Butterfly with 25 sec... Butterfly-tecrec14Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec... Butterfly-tecrec15Kick 5 x 25m (5 x 1 length) Butterfly on your side... Butterfly-tecrec22Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec... Butterfly-tecrec23Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec... Butterfly-tecrec24Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec... FrontcrawlSwim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec... frontcrawlSwim 12 x 25m (12 x 1 length) Frontcrawl with 20... frontcrawl-tecrec5Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec... Frontcrawl-tecrec6Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec... Frontcrawl-tecrec7Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec... 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or..."},{"oldPracticeCode":"technique18","linkHref":"drills/Swimming/Technique/Technique-technique18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 9 x 50mts with a mix of strokes and drills of..."},{"oldPracticeCode":"technique19","linkHref":"drills/Swimming/Technique/Technique-technique19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 10 x 25mts alternating lengths FC & BC with..."},{"oldPracticeCode":"technique20","linkHref":"drills/Swimming/Technique/Technique-technique20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 400mts Reverse Medley i.e. 100mts FC,BR,BC,FLY..."},{"oldPracticeCode":"technique21","linkHref":"drills/Swimming/Technique/Technique-technique21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 18 x 50mts @ 90sec turnaround using two different..."},{"oldPracticeCode":"technique22","linkHref":"drills/Swimming/Technique/Technique-technique22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 200mts continuous BC using at least one drill...."},{"oldPracticeCode":"technique23","linkHref":"drills/Swimming/Technique/Technique-technique23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 300mts continuous as 75mts FC: 75mts BC: 75mts..."},{"oldPracticeCode":"technique24","linkHref":"drills/Swimming/Technique/Technique-technique24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 24 x 25mts @ 45sec turnaround using three..."},{"oldPracticeCode":"technique25","linkHref":"drills/Swimming/Technique/Technique-technique25.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 12 x 50mts as 6FC @ 70sec and 6BR @ 90sec Easy..."},{"oldPracticeCode":"technique26","linkHref":"drills/Swimming/Technique/Technique-technique26.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 2 x 200mts continuous as 50mts Swim, Kick,..."},{"oldPracticeCode":"technique27","linkHref":"drills/Swimming/Technique/Technique-technique27.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Drill 12 x 50mts on your number one stroke using..."},{"oldPracticeCode":"technique28","linkHref":"drills/Swimming/Technique/Technique-technique28.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 2 x 100mts FC: 2 x 75mts BC : 2 x 50mts FC..."},{"oldPracticeCode":"technique3","linkHref":"drills/Swimming/Technique/Technique-technique3.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 1 x 75mts Double Arm BC:- 1 x 50mts Double..."},{"oldPracticeCode":"technique4","linkHref":"drills/Swimming/Technique/Technique-technique4.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 2 x 50mts FC: Kick 4 x 25mts BC: Pull 4 x 25mts..."},{"oldPracticeCode":"technique5","linkHref":"drills/Swimming/Technique/Technique-technique5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 12 x 25mts as (3 x 25mts Long Glide BR counting..."},{"oldPracticeCode":"technique6","linkHref":"drills/Swimming/Technique/Technique-technique6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim for 4min on your choice of stroke (minimum..."},{"oldPracticeCode":"technique7","linkHref":"drills/Swimming/Technique/Technique-technique7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecw","pracTitle":"Technique","pracDescription":"Swim 100mts FC: Swim 100mts BC: Swim 100mts BR choice..."},{"oldPracticeCode":"technique8","linkHref":"drills/Swimming/Technique/Technique-technique8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecm","pracTitle":"Technique","pracDescription":"Swim 4 x 25mts Single Arm Fly: 2 x 50mts Catch Up..."},{"oldPracticeCode":"technique9","linkHref":"drills/Swimming/Technique/Technique-technique9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecc","pracTitle":"Technique","pracDescription":"Swim 8 x 25mts choice stroke with 30 sec rest after..."},{"oldPracticeCode":"tecrec10","linkHref":"drills/Swimming/Technique/Backstroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 20 sec..."},{"oldPracticeCode":"tecrec11","linkHref":"drills/Swimming/Technique/Backstroke-tecrec11.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec11","pracDescription":"Kick 5 x 25m (5 x 1 length) Backstroke on your side..."},{"oldPracticeCode":"tecrec19","linkHref":"drills/Swimming/Technique/Backstroke-tecrec19.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec19","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"tecrec20","linkHref":"drills/Swimming/Technique/Backstroke-tecrec20.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Backstroke-tecrec20","pracDescription":"Swim 12 x 25m (12 x 1 length) Backstroke with 20..."},{"oldPracticeCode":"tecrec21","linkHref":"drills/Swimming/Technique/Backstroke-tecrec21.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Backstroke-tecrec21","pracDescription":"Swim 6 x 25m (6 x 1 length) Backstroke with 40 sec..."},{"oldPracticeCode":"tecrec9","linkHref":"drills/Swimming/Technique/Backstroke-tecrec9.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Backstroke-tecrec9","pracDescription":"Swim 5 x 25m (5 x 1 length) Backstroke with 25 sec..."},{"oldPracticeCode":"Tecrec","linkHref":"drills/Swimming/Technique/Breaststroke.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke","pracDescription":"Swim 5 X 25m (5 X 1 length) Breaststroke with 25 sec..."},{"oldPracticeCode":"Tecrec1","linkHref":"drills/Swimming/Technique/Breaststroke-Tecrec1.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-Tecrec1","pracDescription":"Swim 6 X 25m (6 X 1 length) Breaststroke with 20 sec..."},{"oldPracticeCode":"tecrec16","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec16.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Breaststroke-tecrec16","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 25..."},{"oldPracticeCode":"tecrec17","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec17.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Breaststroke-tecrec17","pracDescription":"Swim 12 x 25m (12 x 1 length) Breaststroke or Old..."},{"oldPracticeCode":"tecrec18","linkHref":"drills/Swimming/Technique/Breaststroke-tecrec18.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-tecrec18","pracDescription":"Swim 6 x 25m (6 x 1 length) Breaststroke with 40..."},{"oldPracticeCode":"Tecrec2","linkHref":"drills/Swimming/Technique/Breaststroke-Tecrec2.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Breaststroke-Tecrec2","pracDescription":"Kick 5 X 25m (5 X 1 length) breaststroke on your back..."},{"oldPracticeCode":"tecrec12","linkHref":"drills/Swimming/Technique/Butterfly.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly","pracDescription":"Swim 5 x 25m (5 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec14","linkHref":"drills/Swimming/Technique/Butterfly-tecrec14.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec14","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec15","linkHref":"drills/Swimming/Technique/Butterfly-tecrec15.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec15","pracDescription":"Kick 5 x 25m (5 x 1 length) Butterfly on your side..."},{"oldPracticeCode":"tecrec22","linkHref":"drills/Swimming/Technique/Butterfly-tecrec22.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Butterfly-tecrec22","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 25 sec..."},{"oldPracticeCode":"tecrec23","linkHref":"drills/Swimming/Technique/Butterfly-tecrec23.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Butterfly-tecrec23","pracDescription":"Swim 12 x 25m (12 x 1 length) Butterfly with 20 sec..."},{"oldPracticeCode":"tecrec24","linkHref":"drills/Swimming/Technique/Butterfly-tecrec24.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Butterfly-tecrec24","pracDescription":"Swim 6 x 25m (6 x 1 length) Butterfly with 40 sec..."},{"oldPracticeCode":"tecrec3","linkHref":"drills/Swimming/Technique/Frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec4","linkHref":"drills/Swimming/Technique/frontcrawl.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"frontcrawl","pracDescription":"Swim 12 x 25m (12 x 1 length) Frontcrawl with 20..."},{"oldPracticeCode":"tecrec5","linkHref":"drills/Swimming/Technique/frontcrawl-tecrec5.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"frontcrawl-tecrec5","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 40 sec..."},{"oldPracticeCode":"tecrec6","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec6.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecw","pracTitle":"Frontcrawl-tecrec6","pracDescription":"Swim 5 x 25m (5 x 1 length) Frontcrawl with 25 sec..."},{"oldPracticeCode":"tecrec7","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec7.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecm","pracTitle":"Frontcrawl-tecrec7","pracDescription":"Swim 6 x 25m (6 x 1 length) Frontcrawl with 20 sec..."},{"oldPracticeCode":"tecrec8","linkHref":"drills/Swimming/Technique/Frontcrawl-tecrec8.jsp","fileType":"7","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/swimming","fileName":"tecrecc","pracTitle":"Frontcrawl-tecrec8","pracDescription":"Kick 5 x 25m (5 x 1 length) Frontcrawl on your front..."}]}
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