Back tow (head on shoulder, assisted) Jumping (up and down off bottom, 5x)
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1 Station 1: Water Comfort Introduction to the water environment. The main focus is water comfort, learning in a group setting, trusting instructors, and developing a respect for the water. Introduces basic self-rescue skills. Objectives: Exploring body positions; Blowing bubbles beneath the surface of the water. Breath, hold and release 10 seconds; Independent underwater submersion; Introduction to kicking & scooping; Fundamental safety & aquatic skills Water entry/exit (sliding-in/stairs, assisted) Monkey crawl Spiderman (15 feet) Blowing bubbles (on surface, and w/mouth & nose submerged, both assisted) Front float & tow (chin in water, assisted) and front float/tow blowing bubbles Listening to directions (being safe) Know 2 pool rules (no running, no pushing) Wall grab (assisted) Beginner splashing (water play) Back tow (head on shoulder, assisted) Jumping (up and down off bottom, 5x) Back float (head on shoulder, assisted) Roll over (from front to back & front again, assisted) Kicking on wall (alt. legs, 20 secs) Use PFD (noodle or kick board) Submerging (mouth, nose & eyes) Reaching & pulling scooping (assisted) Advancement goals: 1. Enter independently, using either the ladder, steps or side, travel at least 15 feet, bob 3 times (without plugging nose) and then safely return and exit the water (Participants can walk, move along the gutter or swim ). 2. Blow bubbles (mouth & nose) 10 seconds while wall kicking.
2 Station 2: Floating and Kicking Swimmers are comfortable in the water, are able to listen and learn in a group setting. Station increases comfort with underwater exploration & ability to self-rescue without assistance. The emphasis is in developing independence in the water, directional change, with fundamentals of floating & kicking being introduced encouraging forward movement. Entry or Jumping in/exiting (unassisted) Submerge (bob independently, 10 times) Front float/glide Superman from push (assisted, 5 secs/feet) Kicking on front 10 feet (assisted, alt. & simultaneous leg action) Back float/glide from push (assisted, 5 secs/feet) Kicking on back 10 feet (assisted, alt. & simultaneous leg action) Scooping with arms dog paddle (assisted, alt arm action moving forwards) Objectives: Kicking with assistance; Glide off wall Superman and recover 10 seconds; Independent back float; Learn side glide and sculling Blow bubbles and wall kick 10 seconds (face submerged, independently) Review pool rules (know 3) Know ways to get help Monkey Spiderman along wall 12.5yds Wall kicking with continuous breathing Simultaneous arms breaststroke (assisted, pulling forward 10 feet) Hold breath 3 secs Tea Party underwater 1. Superman glide 10 seconds from push off blowing bubbles and recover 2. Jump (without plugging nose), push, turn, and grab with assistance 3. Swim, float, swim sequence with assistance 10 feet 4. Tread water 10 seconds, near wall, and exit
3 Station 3: Kicking and Independence Swimmers are comfortable floating independently and develop intermediate self-rescue skills. Streamline jump off bottom of shallow end Rocket launchers (10 times) Front/back float/glide (unassisted, 20 secs) Objectives: Independent streamline kick 10 seconds; Independent back kick with scull 10 seconds; Independent front scoops for 10 feet; Initiate wall start and streamline kick; Sitting dive into streamline glide Fully submerge & hold breathe (5 secs) Wall start into front glide Superman Front/back kick (unassisted, 15 feet) Wall start with kick board (12.5 yards) Roll from front to back & back to front Superman kick (15 feet) (unassisted) Finning arm action on back sculling Wall start positon (15 yards) Wall start into dogpaddle scooping Wall start into streamline glide (unassisted, alt. arms moving forwards) Kicking with a board, face down, rotating head Back crawl (10 feet) to side breath (6 kicks-1pull) Seated dive in shallow end & level off Jump in deep end with PFD and recover (learn diving rules) Retrieve objects (rings) in shallow end Tread water (30 secs) (Using simultaneous arm action pulling down) 1. Jump into deep water from the side, return to vertical and maintain position by treading or floating for 30 seconds, exit 2. Wall start into streamlined flutter kick for 15 feet 3. Tread water 1 minute, near wall, and exit Swim, float.
4 Station 4: Freestyle Basics and Kick Introduces basic stroke technique in front crawl and back crawl, and reinforces water safety through treading water and elementary backstroke. Swimmers will continue to develop their kicking skills and learn the basics of swimming with their faces in the water. Objectives: Independent scoops for 25 feet; Introduction to rotary breathing; Introduction to Backstroke; Wall start, pushing down underwater into (3) streamlined dolphin kicks to surface Side glide (20 feet) Back start into streamline glide (10 secs) Back streamlined kick and Elementary Backstroke (15 feet) Back start into Backstroke (12.5 yards) Tread water (2 mins) Jump in deep end, pencil, recover Flutter kick with board (25 yards) Kneeling dive (review diving rules) Wall start into Freestyle (rotary breathing, 12.5 yards) Perform summersault/initiate flip turns 15 bobs/rocket launchers (streamlined) Wall start, push down underwater and streamline flutter kick to surface Tuck float turtle (10 secs) Change direction of travel (back or front) Scooter with kickboard (arms recover over water, 15 feet) Front crawl (no breathing, 3 strokes) Dolphin kick with board (15ft) Wall start, push down underwater, streamline, and perform 3 dolphin kicks 1. Perform a feet-first entry into deep water, swim front crawl for 15 yards, maintain position by treading or floating for 30 seconds and swim back elementary backstroke for 15 yards. 2. Side kick 20 feet with flutter kick (both side). 3. Swim any combination of strokes (25 yards).
5 Stations 5: Freestyle Breathing and Backstroke Swimmers will continue to expand on their skill set of Freestyle by learning rotary breathing, proper arm pulls, and timing of the breath, as well as be introduced to basic Backstroke. Objectives: Freestyle-arms and breathing basics; Swim 50 yards any combination of stroke; Learn advanced Backstroke techniques; Perform forward flip turn; Shallow dive (racing start) Tread water (5 mins) Streamline dolphin kick (underwater, 10 secs) Elementary back (25 yards) Surface dive 6 feet for objects (pull down with simultaneous arms) Survival float jellyfish (5 mins) Side kick (both sides, 25yds) Front crawl (Freestyle, 25yds) Stride dive (compact position) Wall start, tight streamline, 3 powerful dolphin kicks and 3 crawl strokes Back kick (25yds) Dolphin kick with board (12.5 yards) Sculling on front and back Back start, tight streamline, 3 powerful dolphin kicks and 3 crawl strokes Back crawl (backstroke, 25yds) Standing shallow dive Mid-pool Freestyle w/open wall turn Advancement Goal: 1. Perform a shallow dive, streamline dolphin kick (3x) breaking out swimming Freestyle with long powerful strokes, bilateral breathing while kicking fast 25yds 2. Perform Backstroke start, breaking out Backstroke swimming 25 yards 3. From a wall start complete 50 yards with any combination of stroke.
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