Originally Posted by IngeA
I have the "Easy Freestyle" video from 2008:
The main exercises until you take the elbow out of the water first:
- superman glide
- superman flutter
- laser beam flutter
- core balance (rotating the first time)
- core balance to skating position
- skating position: finding the correct position
- recovery under water: finding the correct timing to switch
- spear switch with pauses
- rhythmic spear switches
- zen skating (first time elbow leaves the water)
- zen switching.....
Breathing is introduced after core balance and renewed again after most exercises.
As I understood reading in this forum, some exercises are added, some are somewhat changed.
We used to have swimmers do nothing but drills until near the end of the learning process, but Terry began, in the Perpetual Motion Freestyle DVD, having swimmers experiment with stroking during the early parts of the drill sequence. So after Superman Glide, we have swimmers experiment with trying to carry over the main focal point of SG (relaxing your head into the water) into whole stroke swimming. And Terry also mentions using "wide tracks".
How well this works, in my experience, depends on how good the swimmer's freestyle was to begin with. Swimmers who were already doing many things well may see significant and immediate benefits just from carrying over the relaxed, horizontal body position they practiced in SG into their freestyle swimming. But swimmers who have a lot of other problems with their stroke are still going to have those problems. In lessons or a workshop, we can just push those people along into the drills that we know will address their other problems, but it's possible for swimmers who are coaching themselves to get hung up at this point, expecting to see the kind of perfection they see displayed in the video and reluctant to move on until they do.
Breathing in freestyle is really a separate skill from stroking, and because of that, it can be dealt with at different points in the learning process. We used to teach swimmers sweet spot breathing early on and wait until the end of the learning process to transition to normal freestyle breathing. But the Perpetual Motion DVD introduces breathing right after skate, and before the switch drills.
The moral of all this is that you can vary the order in which you work on things without contaminating the learning process, and different sequences may work better for different people.