Intro

Review of concepts from first session:

• posture
• streamline
• buoyancy

Goals for today

Find a glide position that puts us in a stable and comfortable position for breathing while exploring the essentials for knowing if you are in that position or not.

Dry Land Practice

• Getting into glide position ("Y" pose, finding references, keeping head fixed)
• Discovery of how to try variations of posture and position in the water
• How to tell if you are in the right position

Pool Review (5 minutes)

• kicking in glide 

Pool Focus: Discovery in the Glide Position (30-40 minutes)

• head alignment (relaxed neck, nose down)
• degree of torso rotation
• arms in position (relaxed but held close to hip and thigh, front arm extended but not reaching)

Practice mini-laps with those three focus points with and without fins.

Discovery 2: How to develop further body awareness within this drill to find a better glide position?

• wrists, neck and shoulders tense or relaxed
• body long and tall through torso, hips and lower back
• kicking amplitude and frequency
• sounds (loud if kick or body is flat)
• eyes closed to sense tension
• breath holding or breathing out and loosing buoyancy?
• sensing waterline and water flow
• fins can amplify or hide some of these points

Breathing Introduction

• What does the freestyle breath look like in terms of air movements
  • retain buoyancy until head turns
  • slow exhale from nose (your preference)
  • quick exhale from mouth (CO2, no loss of buoyancy)
  • relaxed to active inhalation

• Breath control (diaphragm)
• Nose exhalations (bring nose clip for next week)

Practice:

• Practice nose exhalation control standing in chest deep water (tiny bubbles)

• Discover how good your slow exhalation is with kicking in glide. How far can you get before you lose buoyancy or sense a change in your waterline? Compare with breath hold in glide.

• Practice rhythm breathing from a standing position as described above

Homework for weekend

• Breathing practice
• Glide discovery
• Exhalations in glide
• Kicking