In addition to the preparatory exercises, some core exercises are required.
The child swims 25 meters using the freestyle kick with arms resting along their sides, breathing forward as an exception. This exercise focuses on building strength and endurance for the freestyle kick. The kick is crucial for longer distances as it provides stability and rhythm to the swimming technique.
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The child swims 25 meters freestyle, breathing out every third arm stroke, with exhalation always occurring underwater. Limiting breathing to every three strokes automatically promotes a good rhythm, which is especially important for swimming longer distances.
The child swims at least ten meters with a pull buoy or a board between their legs and does not use the leg stroke. By using the pull buoy, the child can concentrate on the arm pull and find out how to position the arms and hands precisely in order to move forward efficiently in the water.
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In this exercise, the child swims with outstretched arms and alternating legs, with the hands shoulder-width apart. The forearm of the left arm moves towards the chest, while the upper arm and elbow remain in position. The palm of the hand is facing backwards to displace the water. After the forearm has returned to the extended position, the other arm repeats the movement. This is performed alternately for at least ten meters. The exercise is used to train the elbow position when crawling. The forearm initially moves forwards during the crawl, with only the forearm moving backwards and the elbow remaining in place. The elbow only lowers when it is at a right angle to the upper arm. The alternative of pulling with an outstretched arm would direct the force downwards and not generate an effective drive. The elbow position is not yet crucial at this level, but it is good for the children to familiarize themselves with it.
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The shark exercise is similar to the swordfish. The only difference is that the back arm is raised like a shark's fin with each breath (see picture). As soon as the face is back in the water, the arm returns to its original position. This exercise aims to train the coordination between the crawl stroke and breathing. In crawl swimming, the sideways breath begins as soon as the arm leaves the water backwards and ends when the arm re-enters the water at the front.
The child pushes off from the pool wall for three seconds, glides with arms stretched forward and should then crawl 15 meters as quickly as possible. This exercise sequence emphasizes the rapid change from a stretched posture to a dynamic arm and leg drive, which is crucial for an effective take-off jump.
The child pushes off the edge of the pool and remains stretched for one to two seconds. This is followed by five curl-ups with alternating legs. The child does not breathe. The arms can be stretched or slightly bent. This exercise transfers the coordination of the arms from the windmill exercise into the water. Breathing is deliberately omitted as the child is not yet breathing in a coordinated manner on the side.
For the windmill forward exercise, stand on the land with both arms at the side of your body. Start by slowly rotating one arm anticlockwise with the palm facing downwards. Then follow with the other arm and finally both hands simultaneously, but asynchronously. This exercise promotes arm coordination and helps to understand the basics of the crawl. The crawl with an efficient elbow bend is developed further in later courses.
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Many children struggle to understand the need for shoulder rotation. Additionally, they are accustomed to breathing forward from previous exercises, such as the "motorboat" drill. This mistake often stems from poor communication, as children may not grasp that side breathing is the key element of the exercise. For this reason, emphasizing the importance of side breathing cannot be repeated enough. Alternatively, it could simply be that they are unable to perform it correctly yet. In such cases, the previously mentioned exercises can help.
Some children tend to paddle their arms uncontrollably, which disrupts their body position and coordination between arm strokes and breathing. A highly effective exercise for this is slow-motion swimming. Explain to the child that they should move their arms very slowly and instead focus all their energy on the kick. As an alternative, you can have the child swim a longer distance before starting the exercise to reduce their energy levels. While this may seem strict, tired swimmers often become more efficient, as fatigue encourages them to move more economically. However, it’s essential to find the right balance to ensure the child is not overly exhausted.
