Table 6.

Stroke Progression. Series of drills to focus on freestyle stroke technique used during warm‐up by Division III swimmer case example.

2×25 Right & Left kicking on side with arms at side

4×25 Arms at side rotate every 6 kicks

4×25 Right & Left kicking on side with arms extended

4×25 6 Kicks right side with arm extended, 6 kicks left side arm extended

4×25 6 Kicks on side with recovery (hold recovery 2 seconds, return arm to side, rotate to left side)

2×50 6 kicks on right side, recover and rotate, 6 kicks on opposite side, recover and rotate

2×50 3 full strokes followed by a full body freeze & glide to check and balance

2×50 Swim normally

250 10×25 ‐ using drills above

100 Swim with perfect technique