Lesson One: Common Balance and Rotation Drills.

Learn to create the essential “wave” movement of breaststroke and butterfly by rhythmically rocking your body, not by kicking, preparing you to swim efficiently and effortlessly, with your whole body, rather than your arms and legs. Head-Lead Body Dolphin. Learn to undulate your entire body in a supple, relaxed “wave” motion and to use your head to convert a vertical wave into forward momentum. Then add breathing, without interrupting your core-body rhythm. Hand-Lead Body Dolphin. Learn to use your hands to “lengthen your vessel” and reduce drag. Pulse To The Corners. Learn to link the “catch” for both fly and breast to core body power…

Lesson Two: Stroke-Integration Drills for Butterfly

Build an efficient, fluent Butterfly stroke from the foundation developed in Lesson One.

Stoneskipper. Learn to maintain a seamless core-body “wave” rhythm as you add the butterfly armstroke, then the butterfly breath.

Body Dolphin Butterfly. Learn a relaxed, sweeping butterfly recovery to complement your seamless undulating core-body rhythm.

EZ Fly. Put the whole stroke together progressively so you avoid practicing “butterstruggle.”

Lesson Three: Stroke-Integration Drills for Breaststroke

Build an efficient, fluent Breaststroke from the foundation developed in Lesson One.

Heads-Up Pulling. Learn to keep your pull compact and your head steady, and to return your hands quickly to full extension.

Two-Pulse Breaststroke. Learn to connect a compact, efficient armstroke skills with your body dolphin and to use your core body as your rhythm and power source.

Two Up, One Down. Link an efficient breast kick to the skills learned previously and to channel your momentum forward.

One Up, One Down. Swim breaststroke with extra emphasis on long, super-streamlined glides in the most slippery position.

Underwater Kick. Improve your kick efficiency by avoiding water resistance.

Two Down, One Up. Learn to slip a long sleek bodyline through the smallest possible hole in the water

Dolphin Breast. Learn to heighten your use of the body dolphin in each stroke cycle and make better use of core-body power.

Lesson Four: Short-Axis Combinations

Combine breast and fly drills and strokes to reinforce the natural link between them. Improve your sense of how to use “body-wave” for power and propulsion.

Body-Dolphin Combo. Heighten your focus on the common short-axis motions of pulsing forward and breathing within the stroke.

SA Combo Swimming. Alternates cycles of whole-stroke fly and breast. The fly cycles help improve the undulation in your breaststroke; the breast cycles help make your butterfly longer and more effortless.