MODULE 6

ACTIVITY 1
Formulate your own self-pace dry-land drills for swimming strokes. One drill for each
swimming stroke

Remember: Even if these drills are dry-land, we should always remember to warm-up and
warm-down.
Freestyle
(Prepare a thick garter)
In this drill, you must strap each end of the garter to your hand and foot. One garter to
join your left foot and left hand, and another one for your right foot and right hand. The garter
will act as the “resistance” you feel when swimming on water. Next, stand by a wall and make
sure to face it. Starting position: Arms down on the sides. Now, to execute, stand on the foot
garters while one hand reaches upward as high as possible. Once it reaches the highest point,
slowly bring it down. This time, do the same to the other arm. Do this repetitively for 2 minutes.
Then, gradually increase the minute per practice.
Breaststroke
(Prepare a thin garter)
In this drill, you may lay either on your stomach or back. Next, tie each end of the garter
on both your hands. Starting position: place your palms together in front of your chest. Now with
enough force, push your palms against each other so they spring upward and separate
sideways. After that, slowly bring your hands back to the starting position. Do this repetitively for
2 minutes. Then, gradually increase every time you practice.
Backstroke
(Prepare 2 sturdy hand-sized cardboard squares)
In this drill, you may lay on a bench or any furniture that can support your body
horizontally. Before you start practicing, stick the cardboard squares on your palm using tape.
The cardboard will condition the hands to stay flat while stroking. Starting position: Have both
hands on the sides of the body. To execute, lift your entire upward. Create an arch using the
lifted arm until it reaches over your head. Now, using the cardboard, imagine paddling on water
and return the hand to the starting position. Then do the same to the other hand. Do this
repetitively for 2 minutes. Then, gradually increase every time you practice.
Butterfly stroke
(Prepare a thin garter, a bench to lie on, and any heavy furniture you can tie the garter on)
In this drill, you have to lie on your stomach. Next, tie each garter to each hand. Then
connect the garter to the heavy furniture I asked you to prepare. One garter connects one hand
to the furniture; hence you should prepare 2 garters. Starting position: Have both hands on each
side of the body. To execute, bring your hands above your head as if stretching forward. Then,
pull your hand in a rotating motion and bring them back to the starting position. You should look
like a fluttering butterfly. The garter adds resistance. Each time you pull back, the garter will
train your muscles, and will help you prepare for the actual swimming stroke.
MODULE 6
 MODULE 6

QAS 1

1. what kicks are used in the following swimming strokes?

• Freestyle-
• Backstroke-
• Breaststroke-
• Butterfly-
• Sidestroke-

2. What is the most popular and easiest kick? Why?

Flutter kick is, by far, the easiest and most popular kick in this generation. It is popular due to the
fact that it is easy to learn and to execute. The swimmer simply has to move their legs up and down
in a repetitive manner. Unlike the other kicks, such as frog, dolphin, and scissor, flutter kick is paired
with two competitive swimming strokes, namely—backstroke and freestyle. Furthermore, it enables
the swimmer to far lengths with minimal effort compared to the aforementioned kicks.
Flutter kick is also prevalent among beginning swimmers, both children and adults. It is observed
to be done in public pools, as well as open waters. It is a practical swimming kick to learn for all ages.
Aside from this, the kick doesn’t strain the legs as much as the other kicks.