Swim Golf - Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100
Right Side Kick:
How: Kick on your right side, with left shoulder pointed to the sky
Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool.
Arms: Right arm extended, left hand rests on left thigh.
Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow.
Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly.
1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool."
2. Relatively narrow kick.
3. Smooth breath by rolling your head up to the sky.
Left Side Kick - just the opposite of above
Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed.
Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat
Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.