Hello Customer (name blocked for privacy),
The diagnosis of Duncan sounds right, but I want to give you some basic excersises which should put you in track in less than 1 hour:
1) Forming a "ball":
First, on dry land, stand with your arms upright above your head and look at your hands. From this position slowly come to a full squat, bend your head and look at your knees and kind of wrap your arms around your knees. After staying a second or two do it in reverse by raising your body and arms untill you reach your initial position.
2) Forming a "floating ball" in the water:
Get in the pool and find a place where the water is about at your chest. Take a deep breath, slightly push yourself up into floating position (don't jump, also no need to raise your arms) and while sinking your head forward into the water pull your knees until you form the "ball" however this time your face and knees will be under the water surface and only your back will be above the water. After a few seconds come back to your starting position. Repeat this a few times until you get comfortable with this position and manage to keep your balance.
3) Forming a "floating stick":
Once you get comfortable with forming a "floating ball" you will have to make a transition from "ball" to a "stick". Get into the "floating ball" position, then slowly stretch your arms forward and legs backwards. Keep your head sunk in the water, at this position you may want to move your arms to both sides which will make it easier to keep the balance. You should be looking like a stick floating on the surface. After a few seconds, come back to initial standing position.
3) Let's push the "stick":
Come to the pool wall, turn your back to the wall at about 2-3 feet distance. First form the "ball", then while making the transition to a "stick" push the wall with your feet, your body will start moving on the surface, keep your head sunk in the water and do not try to breathe yet. Your body will move a few yards in 1-2 seconds, while still moving pull your arms to the sides all the way back to your waist, then slightly turn your head to the side and take a breath, then stop and stand in the water. Make sure you do all these excersises in water no deeper than your chest.
4) Finding a "crowling" move:
While standing on dry land, with arms by your hips palms looking forward, start raising your arm and go all the way up, keep the arm moving at your side, not in front of you and make sure palm always looks forward. When your arm is completely raised start pulling it down, bend your arm slightly at the elbow and make sure your palm looks down, this move is like pushing something flat down, in front of your chest with the the hand about a foot away from the chest. While pushing down, turn your head to the right and imitate taking a breath. Push all the way down and then bring your hand by your hip, to the initial position with the head looking forward again.
Repeat this a few times with both arms individually then start doing this with both arms synchronized, while one is reaching the top the other should be reaching the bottom. Every time you turn your head to the side, slightly turn your body to that direction too. When your right arm raises, your head and body turns to the right, when your left arm raises your head turns to the left. This is the crowling motion.
4) Putting the things together:
Get in the water, come by the pool wall, push yourself while forming the "floating stick" and start "crowling". Do not try to raise your head. Your face should be looking to the bottom of the pool, but don't pull it too much towards your chest. With every arm's motion and slightly turning your body and head to the side you will have the chance to breathe.
Let me know how these instructions work for you.
I get paid only after you click ACCEPT If you like my answer please click ACCEPT and also leave a FEEDBACK and I will do the same for you. If you see fit I would appreciate a small BONUS too :)