1: Bubbles
The air you blow out underwater when you swim. Learning to blow bubbles helps you stay calm and breathe properly in the water. It’s an important first step to becoming a strong swimmer.
Advancement goals:
- 10 relaxed bobs into the water
2: Floats and Swim Float Swim
When your body stays on the surface of the water without sinking. Learning to float helps you stay safe and relaxed in the water. It’s a key skill for building confidence while swimming
Advancement goals:
- Back float and recover for 10 seconds
- Front glide and recover for 5 seconds
3: Kicking
Front kicks are mall, quick kicks that help you move forward in the water. Learning front kicks builds leg strength and helps you swim faster. It’s an important skill for learning strokes like freestyle. Back kicks are small, steady kicks you do while floating on your back. They help you move smoothly through the water and build strong leg muscles. Back kicks are key for learning strokes like backstroke.
Advancement goals:
- Front kick 15 feet (to the flags)
- Back kick 15 feet (to the flags)
4: Big Circle Arms and Side Glide
Big circle arms are when you move your arms in wide, round motions through the water. They help you learn the basic movement for strokes like freestyle. Practicing big circles builds coordination and upper body strength. Side Glide is when you kick on your side with one arm out and your body straight. It helps you learn balance and body position in the water. Side glide is a key step in learning efficient swimming strokes.
Advancement goals:
- Side-Glide kick, 20 ft
- Freestyle arms, 20 ft with no breathing
5: Freestyle
After completing three arm strokes, swimmers rotate their bodies into a side glide position to breathe. This technique maintains a streamlined body position, reduces drag, and ensures efficient oxygen intake. Proper timing and body rotation during breathing are essential for optimal performance.
Advancement goals:
- Full freestyle 45 feet (half way across the pool)
6: Backstroke
Swimmers alternate arm strokes while performing a flutter kick, keeping their face above water. Breathing is continuous and natural, as the mouth and nose remain exposed. Proper timing and body alignment are crucial for minimizing drag and maximizing speed.
Advancement goals:
- Swim freestyle 25 yards (across the pool)
- Swim backstroke 25 yards (across the pool)
7: Breaststroke & Butterfly
Breaststroke is where you glide through the water with your body facing down. You pull your arms in a half-circle and kick your legs in a frog-like motion. This stroke is slower but great for building strength and endurance. Butterfly is where both arms move together in a circular motion while performing a dolphin kick with both legs. Breathing is done by lifting the head during the arm recovery phase. This stroke is challenging but effective for building strength and speed.
Advancement goals:
- Swim freestyle 50 yards (2 lengths of the pool)
- Swim backstroke 50 yards (2 lengths of the pool)
- Swim breaststroke 25 yards (across the pool)
- Swim butterfly 25 yards (across the pool)
8: Turns and Dives
The two main types are the flip turn, used in freestyle and backstroke, where swimmers perform a somersault and push off the wall, and the open turn, used in breaststroke and butterfly, where swimmers touch the wall, pivot, and push off. Dives as when swimmers perform a powerful leap off the block, entering the water with minimal splash. A good dive helps swimmers gain an early lead and set the tone for the race, combining strength, technique, and timing.
Advancement goals:
- Swim freestyle 100 yards (4 lengths of the pool)
- Swim backstroke 100 yards (4 lengths of the pool)
- Swim breaststroke 50 yards (2 lengths of the pool)
- Swim butterfly 50 yards (2 lengths of the pool)