Be safe while practicing your swim skills this August!  

MLSP - Level 3 nd 4

Activity #1: Front Crawl

Step # 1: just like your front float you are going to lay your body flat on the surface of the water

Step #2: now we are going to try to add arm movements, Pull and Recovery.

Pull - With your palms facing down, pull in-line with your body with your elbow slightly bent all the way to the side of your upper thigh.

Recovery - With your hand close to your upper thigh, lift one arm out of the water with a bent elbow. Reach forward over the water with a bent elbow and enter the water with your fingertips. After your fingertips hit the water repeat the pull step.

Step #3: add your flutter kick after you practise your arm movements

Step #4 (level 3) keep your head out of the water (level 4) use your rhythmic breathing from last week, it will be hard, but practise makes perfect.

*for level 3: 15 meters

*for level 4: 25 meters

 

 

Activity #2: Back Crawl

Step #1: start by doing your back float while adding your flutter kick

Step #2: make sure your chin is pointed high to the sky

Step #3: with your hands by your hips, start to pull up you on hand with your thumb touching your side all the way up to your ear

Step #4: after you bring your thumb all the way up brings your hand out of the water thumb first, twist your hand so that when it enters the water your pinky finger hits the water first, when it enters the water your arm should be straight.

Step #5: after your arm enters the water cup your hand towards your feet and push forward towards your feet, when your hand comes out of the water your thumb should be first.

Step #6: Repeat with the other arm

*for level 3: 15 meters

*for level 4: 25 meters        

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Activity #3: Sitting Dive (level 3)

Step #1: start by sitting on the edge of your pool or dock

Step #2: put your arms up to the sky by making your hands and arms like a rocket ship, hands together.

Step #3: lean down towards your knees and touch your chin to your chest

Step #4: start leaning towards the water and make sure you keep your chin to your chest and arms tight to your ears

Step #5: make sure your hands touch the water first

Activity #3: Kneeling Dive (level 4)

Step #1: start at the edge of your pool or dock, put your left foot to the edge of the water with your toes hanging slightly over

Step #2: bend your right knee to the bottom of the dock or edge of the pool, the bottom part of your leg should be “flat” on the dock/deck

Step #3: while keeping your left knee bent, lift your right leg a little bit. Kind of like crouching.

Step #4: bring your arms and hands up like a rocket ship. Arms tight to your ears and hands together

Step #5: put your chin to your chest, start leaning towards the water, push straight out off of your left foot your legs should be straight and together when you enter the water.

 

 

Activity #4: Scissor Kick

Step 1: start on your side with your legs tight together

Step 2: bend the knee closest to the water

Step 3: push the knee closest to the bottom of pool or lake to the opposite direction of your other leg…so top leg bent to your left or right whatever you are comfortable with and the other leg pointed out straight to the opposite direction

Step 4: after one leg is bent and the other is straight in the other direction, pull both legs together, making a point with your toes.

Step 5: put your arm that is facing the bottom of the pool or lake tight to your head and straight out, the other arm tight to your leg facing the surface of the water.

Step 6: without moving your arms whip your legs together

Level 3: 15meters

Level 4: 25 meters

Take your time, scissor kick is hard to get on the first tryJ don’t worry if you can’t do it, try your best.

Start on your side like the photo, then bend your top knee and kick each leg in the opposite direction and then pull them together like scissors.

Side Stroke                                                            Whip Kick 

Activity #5: Whip Kick

Step #1: Start by floating on your back with your hands to your side, if you are in level 3 have a flutter board tight to your chest. If level 4 than you need to be floating without one.

Step 2: put your legs and knees tight together

Step 3: while keeping your upper legs and knees tight together, pull you bottom part of your legs away, point your toes and then whip your legs together.

Step 4: after whipping your legs keep them straight and let yourself glide for 5 seconds

Step 5: after gliding, pull your bottom part of your legs back out, point your toes and then repeat the whip.

*for level 3: 15 meters

*for level 4: 25 meters

 

Keep knees together and whip your bottom legs in a circle type formation, then whip your feet back together and keep your toes pointed to the bottom of pool or lake.

 

Activity #6: Rhythmic Breathing

Step #1: grab a flutter board or a noodle with both hands. For a flutter board grab the bottom half and of using the noodle grab the middle.

Step #2: use your flutter kick while staying afloat on top of the water

Step #3 keep your face flat in the water, count to three and then roll your face to the left with your ear still in the water. Then roll your face back into the water then roll to the right.

*level 3: 15 meters

*level 4: 25 meters

 

 

 

Activity 7: Flutter Kick with a Floaty

Step 1: grab a flutter board, noodle or whatever you might have handy at your home to keep your arms above the water.

Step 2: try to keep your body balanced on your floaty.

Step 3: keep legs straight and point your toes to the bottom of the pool or lake

Step 4: now with your legs straight and toes pointed straight kick only your feet by only bending your knees.

*If you are in level 3 than do your flutter kick for 15 meters

*Of you are in level 4 than do your flutter kick for 25 meters

*see the photo below for a little demonstration on what you should look like

 

 

 

 

Activity 8: Front Glide (10meters for level 3, 25meters for level 4)

Step 1: Stand up straight and make your arms like a rocket with your fingers pointed to the sky. Make sure your arms are nice and tight to your ears.

Step 2: bend your knees

Step 3: push off with your feet with your face and arms in the water

  • By doing all of this you should be floating/gliding on the top of the water.

  • Do these 3 times

  • After you are comfortable with doing your glides, I want you to add your flutter kick with your glide. So again;

    • Arms pointed to the sky like a rocket

    • Knees bent

    • Push off with your feet with your face and hands in the water

    • Pushing off and gliding, add your flutter kicks, keeping your legs straight toes pointed and knees bent.

*see the photo below for a little demonstration on what you should look like

 

 

Activity 9: Back glide (level 3) 15 meters

Step 1: arms glued to your sides

Step 2: knees bent

Step 3: push off with your feet by keeping your chin back and pointed to the sky

Step 4: after pushing off for your glide add your flutter kick

*do this for 10meters

 

 

 

 

Activity 3: Flutter kick on back with shoulder roll (25meters)

Step one: arms glued to your sides

Step 2: knees bent

Step 3: push off with your feet by keeping your chin back and pointed to the sky

Step 4: after pushing off for your glide add your flutter kick

Step 5: after adding your flutter kick, start practising your shoulder roll, by still gliding and keeping your flutter kick lift your left arm up and tight to your head and roll to your side while still doing your flutter kick for 2 meters, than roll back on your back and do the same for your right arm.

*practise just your glide with your kick 3 times and then add your shoulder roll

 

Shoulder roll

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