STAGE 1 60MIN SESSIONN
Spend 5mins getting comfortable in the water. Submerge your shoulders, even try putting your face in the water.
For the next 5mins try to float on your back, learning to relax your arms and legs. Play around with what works to help keep you still in the water.
Perform 5 sets of 5 sink-downs under the water to exhale – come up and inhale, and then straight back
under the water. If you’re uncomfortable fully submerging, start with just getting your mouth underwater, and work on gradually getting deeper. After 5 sinkdowns, take some time to relax, calm yourself and settle before repeating.
Take 5mins to do the dead man float, and play around with extending your body – and how it affects your balance in the water.
Do some streamlined pushes off the wall – hopefully in the same position you end up
from the dead man floats! See how far and how fast you can travel.
Spend the last 5mins of your swim pushing off the wall/bottom streamlined, and trying to swim 3-5 strokes at a time without moving your head, getting used to maintaining that strong body position while your arms and legs move, and doing something that feels like recognisable front crawl.