Lesson 1: Relax Into "Weightlessness" I. Superman Glide A. Push off bottom and see ho far !

ou "an glide ithout #i"#ing. $. Let !our head hang eightless bet een !our arms. %. If !our legs sin#& let them go. 'eep gliding till the! tou"h bottom. (. )xtend !our arms shoulder* ide and streamline !our legs to draft behind !our torso. ). +our primar! fo"us is to streamline and sin# into eightlessness. ,. Repeat ba"# and forth in shallo ater& feeling eightless and effortless tra-el. G. In a shallo pool& see ho man! push*offs it ta#es to get a"ross. II. Laser Lead ,lutter A. Glide and streamline& pull !our arms ba"# and begin #i"#ing as !ou lose momentum. $. 'eep gliding ith a gentle #i"# until !ou need a breath or an eas! #i"# no longer suffi"es. %. .ead position: /eutral& eightless position. (. ,o"us on !our laser beam: a pro0e"tion of !our head*spine line. Should al a!s point here !ou1re going. ). 2old arms to bod! and #eep #i"# 3uiet and eas!. III. A-oid 4hese )rrors A. (on1t lift !our head or loo# for ard. (on1t push it do n or bur! it. $. 'eep pra"ti"ing until !ou ha-e a neutral& eightless head position and leading ith !our laser. I5. Pra"ti"e SG to S im A. Pra"ti"e s imming ith neutral& eightless head position. S im a fe stro#es& gi-ing "omplete fo"us on letting !our head hang. $. If it feels eas!& add a 6th stro#e to experien"e the sensation longer. %. Pra"ti"e until a eightless head feels natural. (. 4hen& shift fo"us to #eeping !our hands relaxed as !our stro#e. ). ,inall!& let !our legs 0ust follo !our bod!. ,eel their eightlessness on !our glide. 'eep feeling as !ou stro#e. 5. SG to Superman ,lutter A. Add an eas! streamlined #i"#. $. Push off and glide until !ou feel support& #i"# 0ust enough to suppport legs& head and hands still hanging& arms at shoulder idth. %. 7uiet& small& unhurried flutter. If !ou lose momentum& push off again& #i"#ing onl! as needed to sustain an eas! glide. 5I. Superman ,lutter to S im A. Glide eightlessl! first& then a fe eas! #i"#s& follo ed b! 8 unhurried stro#es. $. If 8 stro#es go ell& do 9.