During the second week we will attempt to pick up the pace a little for the different levels. I will introduce a drill sequence based on a total of six steps to help improve one's freestyle as a fifth 'session' this week.

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Step 1: Start with a simple streamline position, kick off the wall on the surface of the water and glide for up to 5-8 metres. It is important to keep arms stretched and together as well as the legs together with pointed toes.

Step 2: Once comfortable with step 1, introduce the kick in that same position. Try kick to about 12,5m.

Step 3: Once comfortable with step 2, introduce an arm pull but still without breathing. The same body position must be maintained as in step 1 still. Try get to about 12,5m again.

Step 4: Once comfortable with step 3, introduce the breathing to the side of the arm pull. Pull on one side only until you get this right. The turning of your head must keep the bottom ear in the water so that you 'roll' on to your side and avoid having the head too high.

Step 5: Once comfortable with doing step 4 over a distance of 25m, using both arms and obviously breathing to each side of the arm that is pulling, this drill can be adjusted to what is commonly known as the CATCHUP DRILL. Here one pulls with a left arm, breathing to the left, then alternates it with the right arm, breathing to the right and so on.
NB: When doing one arm pull and the catchup drill, there must be at least eight kicks taking place before a new arm pull starts.

Step 6: This would be to now swim the full freestyle stroke but breathe every third arm cycle to balance the stroke.

Good luck and remember, the better the drill, the better the stroke. - Wayne Ridden, respected South African swimming coach.

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