WELCOME TO YOUR SWIMMING PROGRAM!
This 4-week program is for people who are beginning swimmers, beginning exercisers, or both. If you're in good condition but are not a swimmer, this is still the best place to start, although you can take fewer days off than the schedule calls for. This week you'll learn the skill drills you'll need for your full workouts, which start next week. Practice these drills in the pool, doing them all with easy kicking. Today we'll start with balance drills, which teach you how it feels to be balanced in the water. Most of us don't know what this balance feels like, yet it's essential for efficient swimming. We'll do static balance drills first, then add dynamic balance drills. Static balance drills teach you balance in a variety of positions.
BACK BALANCE (BB) DRILL:
Here's your first drill! Push off from the wall on your back, both arms at your sides, nose pointed up, breathing freely. Begin kicking easily. Lightly press your "buoy" (that's what we'll call your lungs, because they're literally a buoy that causes the upper part of your body to float) toward the bottom. To do this, lean on a spot between your shoulder blades and feel your hips rise to the surface. With the right amount of pressure on your back, only your face will be exposed above the water surface. Your ears will be underwater, your pelvis should be within 1 inch of the surface, and your knees or feet should occasionally touch the surface as you continue kicking easily.
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