Lesson 1 of 10 Jump Breaststroke Toes over edge, bend knees when landing, eyes forwards Teacher led) all together Re-cap front crawl and back crawl skills As appropriate for stroke (more reps for better swimmers) Breaststroke legs front and back no floats 10m at a time Feel the movement, circles with heels Turn feet out throughout propulsive phase Both the same on each side in waves in waves Dolphin kick Streamline and wiggle like a dolphin Push and glide to floor using dolphin kick Push hard from the wall, legs together toes pointed Random spacing Mushroom float 5 secs Adopt a different floating position to explain concept of buoyancy Tuck up tight Trickle breathing Eyes open How many shapes can you make Strong push from the floor use core strength, paper work 1 mins Focus on positive aspects give hints and pointers for next lesson
Lesson 2 of 10 Jump Front crawl Floats Toes over edge, bend knees when landing, eyes forwards Teacher led all together Pupils choice As appropriate for stroke (more reps for better swimmers) Push and glide and streamline Hard push, like an arrow, long legs Push and glide and kick Long legs, floppy feet As above with 1 float Stretch float out, thumbs on top, fingers on the bottom Attempt whole stroke Continual feedback Waves Single arm practices High elbow recovery, clean entry, pitch of hand 45 Whole stroke All above Re-cap dolphin kick Undulate, fluid movement Introduce sculling Flat scull Figure of 8 with hands, pile sand up, push it away Lie on top of water, hips up, legs close together, point toes Stationary Focus on positive aspects give hints and pointers for next lesson, paper work 1 mins
Lesson 3 of 10 Jump Back crawl Floats Toes over edge, bend knees when landing, eyes forwards Teacher led all together Re-cap front crawl, attempt whole stroke As appropriate for ability (more reps for better swimmers) Push and glide supine, streamline Hard push, like an arrow, long legs in waves As above add kick Long legs, floppy feet, kick from hips Push and glide and kick, sculling action with hands As above, use hands Attempt whole stroke As appropriate to ability Standing practice Thumb exit, palm turned in, rotate wrist for little finger entry in waves Single arm practice with float (right and left) Long lazy S for propulsive phase Attempt whole stroke Continual feedback Head first scull Maintain fluidity, palms to feet, rotate wrist, fingers together Dolphin kick on back, front, side no more than 3 4m Jelly belly, undulate, wriggle like a worm, imagine both feet are in 1 sock Random spacing Focus on positive aspects give hints and, paper work 1 mins
pointers for next lesson
Lesson 4 of 10 Rotation Floats Pupils choice As appropriate Teacher led all together Pupils choice As appropriate for stroke Swim on back rotate to front continue swimming One smooth action, shoulders and hips lead the action Waves Dolphin kick (short distances) Undulate, try arms by side Re-cap sculling Re-cap all sculling teaching points Push and glide to pool floor Strong push from wall, eyes open, Body streamlined 2s or 3s Mushroom float Tight tuck Random spacing Change to another position and explain buoyancy Experiment with different shapes As appropriate Focus on positive aspects give hints and pointers for next lesson, paper work 1 min
Lesson 5 of 10 Breaststroke Floats, Pull buoy Jump in As appropriate Teacher led all together Full stroke front crawl and back crawl As appropriate for stroke, ensure no collisions Breaststroke legs 2 floats in vertical position shoulder depth water Make your legs the same on each side, heels to seat Knees remain just wide of the body Waves Attempt full stroke Arms propel, legs streamlined Legs propel, arms streamlined Breaststroke arms action standing Action walking Arm action only Full stroke Arms begin fully extended, hands sweep out to shoulder width Maintain elbow bend at 90, Hands accelerate through each phase Encourage undulation during the whole stroke and kick cycle Waves Waves Re-cap skills pupils choice Choice 3 skills Appropriate points for each Random spacing As appropriate Focus on positive aspects give hints and pointers for next lesson, paper work 1 min
Lesson 6 of 10 Jump in Front crawl Pull buoy Re-cap any skills that are suitable for warm up Would you like to try in deep water As appropriate to skill Teacher led all together Front crawl legs push, glide, kick Strong push from wall, arms extended, hold streamline with head down, throughout As above and try to go further Point toes As above and further than last time Attempt full stroke Front crawl arms standing, walking Single arm left and right All above, eyes open count the lines on pool floor Streamline, long legs, floppy feet Thumb and first finger entry, elbow bent, elbow exits water first, arms relaxed on recovery Catch up with pull buoy Hold float out in front of you Whole stroke Hand has to touch the other hand before you go into stroke Swim across front crawl and rotate on command As appropriate Remain as streamlined as possible, smooth action, continue swimming Set pupils a task - how many positions can you float in Ask pupils to explain buoyancy Prone, supine, ball, star, vertical, letters of alphabet, numbers, make shapes with a partner Random spacing
Focus on positive aspects, paper work 1 min
Lesson 7 of 10 Back crawl, Pull Buoys Floats Jump into 1.5m depth Front crawl Feet first, eyes open, swim to side Easy pace, reach into stroke, maintain streamline position 1s or 2s depending on ability ensure suitable space Breaststroke attempt whole stroke Flat and as streamlined as possible, shoulders remain square or level throughout Legs prone float extended Legs prone arms by side Legs supine arms by side Legs sweep out, down and in, following a circular pathway Simultaneous flowing action, toes/feet turn out at end of recovery Ensure feedback and corrections Breaststroke arms arm action only use pull buoy Scoop the bowl Smooth stretch Full stroke ensure full extension prior to each stroke cycle Push, glide one complete stroke cycle, full stroke with pause in glide position Pull, breathe, kick glide 2 kicks, 1 arm cycle 2 arm cycles, 1 kick Re-cap dolphin kick short distances Imagine legs in 1 sock Glue legs together Focus on positive aspects 1 min
paper work
Lesson 8 of 10 Breaststroke Floats Jump into 1.5m depth Front crawl Feet first, eyes open, swim to side Easy pace, reach into stroke, maintain streamline position 1s or 2s depending on ability ensure suitable space Breaststroke attempt whole stroke Flat and as streamlined as possible, shoulders remain square or level throughout Legs prone float extended Legs prone arms by side Legs supine arms by side Legs sweep out, down and in, following a circular pathway Simultaneous flowing action, toes/feet turn out at end of recovery Ensure feedback and corrections Breaststroke arms arm action only use pull buoy Scoop the bowl Smooth stretch Full stroke ensure full extension prior to each stroke cycle Push, glide one complete stroke cycle, full stroke with pause in glide position Pull, breathe, kick glide 2 kicks, 1 arm cycle 2 arm cycles, 1 kick Re-cap dolphin kick short distances Imagine legs in 1 sock Glue legs together Focus on positive aspects 1 min
paper work
Lesson 9 of 10 Front crawl and Back crawl Floats Jump into 1.5m depth Pupils choice Feet first, eyes open, swim to side As appropriate to pupil and stroke Watch for signs of fatigue and allow rest 1s or 2s depending on ability Front crawl re-cap all skills Body Legs Arms Breathing Timing Head in line with body, body roll 45 Alternating, continuous, kick from hip Thumb and finger first, elbow bent, accelerate through propulsive phase Turn head to side, inhale, head begins to turn at start of upsweep 6 beats is common pattern per stroke cycle throughout Ensure feedback and corrections Back crawl re-cap all skills Body Legs Arms Breathing Streamlined, eyes look up and back, body rolls Straight, toes pointed and intoed Little finger entry, propulsive phase follows S shape, elbows bend, hand recovers thumb first, relaxed straight recovery Regular pattern, in on one arm out on the other 6 beats to each complete cycle Timing As appropriate to pupil and skill Mushroom float Head first scull Focus on positive aspects paper work 1 min
Lesson 10 of 10 Front crawl and Back crawl Floats Jump into 1.5m depth Front crawl full stroke Feet first, eyes open, swim to side As appropriate to pupils ability 1s or 2s depending on ability Re-cap all strokes Work on individual areas for improvement Testing 10m all strokes CAUTION Swimming co-ordinators will have overall say in border line cases As appropriate to pupils ability ALL OUTCOMES MUST BE ACHIEVED TO PASS MUST BE IN LINE WITH ASA DVD throughout Ensure feedback and corrections Cannon Rotate front to back arms extended, swim 5m to side and climb out Maintain streamline position throughout Waves Focus on positive aspects paper work 1 min