Practice Components

2 x 25 Position 11: DRILL

2 x 25 Position 11

Focus on three things:

1) Look Down when not breathing
2) Keep arms straight
3) Stay on the surface

Arms are over the head with elbows straight, hands stacked over shoulders. Kick freestyle kick with face down. To breathe, lift head up quickly. Avoid sculling or doggie paddle to breathe.

3 things to make Position 11 Easier:

1) Breathe Quickly, more often
2) When you breathe, kick faster
3) Keep Body straight



3 Different Fly Kick Drill

3 Different Fly Kick Drill

Do the first 3 like the pictures (1 each). Last one do “correct”

First line is very flat, barely moving.

Second line is generally what fly kick should be

Last line is super exaggerated like dolphin dives from bottom, straight up to surface.



3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)

3 streamlines. 1 at surface, 1 at bottom, 1 in middle (depth)

Focus on getting the swimmers to fall underwater first, plant their feet on the wall, and grow in a straight line off the wall into streamline. Goal is to travel in a straight line.



3 x Flip 1st, SL on BK

3 x Flip at wall 1st, then SL on back

Start close to the wall, facing wall.

Do a front flip towards the wall. Plant feet on wall, lay backwards, and SL on back underwater.



3 x SL + “Flex”

3 x SL + “Flex”

Hold SL throughout, and push off with feet flexed, legs straight and held together, only feet are turning out.
This is to get in habit of flexing or flaring feet wide.



3 x SL + “Lift and Flex”

3 x SL + “Lift and Flex”

Streamline, then lift feet up, and flex them. Hold in that position.



3 x SL + 1 BR (1 x 11,E&Breathe, 11 + 1 BR K and glide)

3 x SL + 1 BR

1 x 11,E&Breathe, 11 + 1 BR K and glide

Streamline with no kick. Do the arms first, with a breath.

As the arms shoot forward back to 11, initiate the kick.

Snap feet together, and hold in 11 for a long glide.

Move over, return, and repeat.



3 x SL + 1 BR arm + 2 BR K

3 x SL + 1 BR arm (11, Eat & Breath, 11) + 2 BR K (long glide underwater)

Streamline with no kick.

At the surface do the arms with a breath. 11, Eat and breathe, 11. Avoid chicken wings, or hands pushing water past shoulders down to belly.

Get underwater again in position 11.

Do 2 BR kicks one after another underwater.

Feel how kick launches body forward.



3 x SL + 1 FLY + 1 BR

3 x SL + 1 FLY + 1 BR

SL with fly kick.

Do one full fly stroke, without a breath.

After returning to Position 11, initiate Breaststroke.

Arms with a breath.

Kick and a glide.



3 x SL + 1 FLY + hit the noodle with butt

3 x SL + 1 FLY + hit the noodle with butt

Streamline off the wall with fly kicks. Do 1 fly stroke with a kick. After stroke, in position 11, get your butt, hips, up at the surface so they’re “breathing like a whale or dolphin.”

Partner holds a noodle on the surface just at or after the flags.

Goal is to hit the noodle with your butt, but not your back or head or arms.

Complete the streamline and the fly stroke before getting to the noodle. May take adjusting.



3 x SL + 1 FLY stroke with 3-4 Kicks during arm stroke

3 x SL + 1 FLY stroke with 3-4 Kicks during arm stroke

No kick on SL, as soon as you start fly arm stroke begin kicking as many times as possible until arms return to 11.

Arms move normal speed.

This is a WRONG way to swim, but done to illustrate how there can be too many kicks in an arm stroke and too few.



3 x SL + 2 11, Eat, 11

3 x SL + 2x(11, Eat, 11, Glide for 2 seconds)

No kicking, no breathing. This is the MOTION of Breaststroke arms.

Streamline underwater, do the arms at the surface.



3 x SL + 2 FLY

3 x SL + 2 FLY

SL w/ fly kick, continue kick through the two strokes.

NO breath on #1. Optional breath on #2.

Hips should RISE when the arms reach into 11.

Breathe at the beginning of the stroke when the hands push water down from 11 to the hipline. Hips should drive down to bottom too.

Connect hips to the arm strokes.



3 x SL + 2 FLY K Around the World

3 x SL + 2 FLY Kicks on each side

Around the World Fly Drill

Do 2 Fly kicks on your stomach.

Do 2 fly kicks on your side

On your back

On your other side.



3 x SL + 3 FR + lay on side one arm in 11

3 x SL + 3 FR + lay on side one arm in 11, face down and float with 10 kicks.

Goal is laying on the side. Avoid belly laying. Most swimmers will get confused with the arm raised forward and will put it in the air and look up. Goal is looking down, nose in armpit. “Smell your sticky armpits.”



3 x SL + 3 FR D: Fingertip Drag

3 x SL + 3 FR D: Fingertip Drag

Underwater pull is same. When recovering, swing hands wide and lift elbow above water to allow just the tips of the fingers or only the nails drag along the surface of the water as you reach back to position 11.



3 x SL + 3 FR D: Fists

3 x SL + 3 FR D: Fists

Do three strokes of freestyle with hands held in a fist. Focus on pushing water back and down with a high elbow underwater.



3 x SL + 3 FREE + Flip

3 x SL + 3 FREE + Flip

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

If possible NO breath.



3 x SL + 3 Skeleton BK

3 x SL + 3 Skeleton BK

You’re all bones! Have someone move your arms for you.

Drag a friend in SL, then do 3 BK strokes for them.

They have no muscles to move on their own!



3 x SL + 3 Zombie FREE

3 x SL + 3 Zombie FREE

Take three crusty, slow, jerking, hungry for brains freestyle strokes like a starving zombie.

Move too fast and your arms will fall off, or maybe you’ll lose a leg.



3 x SL + 5 FR + 1 Breath + Flip

3 x SL + 5 FREE + 1 breath + Flip

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

Must breathe 1 time on stroke 2, 3, or 4. No breathing on 1 or 5, or before the flip after the strokes.



3 x SL + Flip

3 x SL + Flip

Streamline beginning underwater on belly.

At the surface do a front flip with knees pulled in to chest.



3 x SL + FR Kick

Streamline from above. Locked thumb, squeezed ears, looking down.

3 x SL + Free Kick

Dropdown underwater, then push off in streamline.
Grown into a streamline as you push with your legs.



3 x SL + no K + 1 FLY Stroke with a 1/2 kick from “airplane” to 11

3 x SL + no K + 1 FLY Stroke with a 1/2 kick from “airplane” to 11

No kicking on the streamline until the very end of the arm stroke.

Glide on SL first, then at the surface move the arms in the fly motion.

Okay for the recovery, from hips to airplane to push the swimmer backward.

Add 1/2 kick

Once the arms get to “airplane position the swimmer should initiate a 1/2 kick pressing their butt in the air and their lungs forward until the arms reach position 11

Thumbs aim down and should be only part of the hand touching the water.

Arms do not go UP over the water or over the body. Natural and easy movement around the sides.



3 x SL + no K + 2 FLY strokes (motion)

3 x SL + no K + 2 FLY strokes

No kicking throughout. Glide on SL first, then at the surface move the arms in the fly motion.

Okay for the recovery, from hips to 11 to push the swimmer backwards.

Thumbs aim down, and should be only part of hand touching water.

Arms do not recover UP, or above the body. Natural to the sides and forward motion.



3 x SL + Side breath in 1

3 x SL + 5 kicks in position 11 + 1 breath to side in position 1, then 5 kicks in position 1 with face down.

Do a streamline with all three things. At surface kick in position 11. Put one arm at hips, keeping the other arm extended forward above the shoulder on the surface.

Take one breath to side, continuing to kick.

Look down again, and kick in position 1 for 5 more kicks. The goal is side breaths.



3 x SL on back + 3 BK after flags

3 x SL on back + 3 BK after flags

Goals:

Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.

Stay in SL until you reach the flags.

After the flags, begin three strokes.

Count with your thumb EXITS the water, or begins the recovery portion of the stroke.



3 x SL on BK

3 x SL on BK

Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.

Created with Microsoft Fresh Paint


3 x SL on BK + 3 HLBw/R

3 x SL on BK + 3 HLBw/R

Head Lead Balance with Rotation

Body in soldier position, kick with face up.

Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.

Have constant kick to keep body straight.

Rotation Drill.



3 x SL plus 2 (11, Eat, 11)

3 x SL + 2x (11, Eat, 11, 2 second glide)

Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.

This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.

Sweep hands in to face, no elbow chicken wings



3 x SL w/ FLY kick

3 x SL w/ FLY K

Lock the thumb and squeeze the ears.

Move the hips and legs.

Challenge is to keep the head and arms in SL from waving up and down.

Drive the motion from the chest, rolling down through the belly, hip, and thighs snapping the knees.



3 x SL w/ Fly Kick + 1 Fly arm + Skate Drill

Streamline with fly kick. At surface do one stroke. Leave hands at the hips, lift head up so chin skates across surface or chin glides above water.



3 x SL with 2 BR kicks underwater

3 x SL with 2 BR kicks underwater

Streamline underwater with nothing, then while still streamline and still underwater, do 2 breaststroke kicks to torpedo self forward.



3x SL + Position 11 for 5 kicks + 1 FR

3x SL + Position 11 for 5 kicks + 1 FR

Streamline with freestyle kick. At the surface transition from streamline to position 11. Continue kicking for 5 kicks in position 11.

Continue kicking and do one arm stroke of freestyle. Leave other arm in position 11 place.



5 Steps to Diving Like a Pro

5 Steps to Diving like a Pro



6 x SL + 3 FREE Lessons

6 x SL + 3 FREE

Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.

If possible NO breath.



Blue Callout Boxes

something

something

something



BR Kick Circles Hula Hoop

5 x Draw a circle with your heels around the hula hoop. BR K

Partners, one person in the water, hold the hoop. Other sits on the side, and gets butt on the edge. Start at closest edge, with heels draw a circle around both sides of the hoop to the top.



BR Kick sitting on the side

BR Kick sitting on the side

Put the edge of your butt on the side of the pool, legs extended forward.

Bend the knees to press heels and feet against the wall of the pool.

Flex toes out to the sides.

Draw a circle while maintaining “flex” to splash the water with a squeeze and a push.



Breaststroke Kick Dance

Right foot only.

Left foot only.

Both feet, together.

  • Toes up
  • Toes down
  • Toes up
  • toes down
  • Heel up
  • Heel down
  • Toes out
  • Toes in
  • Toes out
  • Toes in
  • Heels out,
  • Heels in
  • Toes out, toes UP
  • What’s this called? FLEX!


Challenge – 2 headstands or tripods for 4 seconds with legs together

Challenge –

2 headstands or tripods for 4 seconds with legs together




Challenge – Back on bottom, 2 feet on wall

Challenge – Back on the bottom, 2 feet on the wall

Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.

At the same time, but two feet on the wall.

Hold it for 2 seconds.




Challenge – Flip 1st, then streamline on back to the flags underwater without breaking surface.

Challenge –

Flip 1st, then streamline on back to the flags underwater without breaking the surface




Challenge – Flips

Challenge – Flips

3 x Front flips

3 x Back flips, in a ball, like picture.

Super challenge: do 2 front flips in less than 5 seconds.

Super Duper Challenge: Do 5 flips in less than 10 seconds. With breathing.



Challenge – Hips above the surface

Challenge – Hips above the surface

Push off the wall in streamline briefly.

Pike at the belly lifting the hips above the water so that the butt breaths over the waves.

Hands down, head down, and legs down.




Challenge – Jump off block and make splash bigger than the ladder, or diving board board.

Challenge – Jump off the block and make splash bigger than the ladder, or diving board board.



Challenge – Jump off block and make splash SMALLER than the ladder, or diving board board.

Challenge – Jump off the block and make splash SMALLER than the ladder, or diving board board.



Challenge – Log Push with Partners

Challenge: Log Push with Partners

Form a group of 3.

1 person lays horizontal across the lane on their back or belly.

Hands and toes should point perpendicular to the lane lines.

2 friends push the legs and shoulder to “push the log” to the flags.

Pushing people cannot go past the “T” mark.




Challenge – Make waves without breaking the surface

Challenge – Make waves without breaking the surface

With both hands underwater, with open palms, push the water out and in as fast as you can, as close to the surface as you can so that you create giant waves between your face and the wall. See if you can get the water to splash over the edge of the pool without letting your hands go above the surface.



Challenge – Only 1 thing above the water

Challenge: Only one thing above the water

Float up from underwater and only let your nose poke above the water.

Can make this easier so it is only the face or only the belly button




Challenge – Push off in Airplane, do 1/2 FLY stroke with 1 kick to get to Flags.

Challenge –

Push off in Airplane, do 1/2 FLY stroke with 1 kick to get to Flags.

Push off in Airplane

From airplane move into 11 with a single FLY kick

Float until you get to the flags in position 11. If you can.




Challenge – SL Launch

Challenge – Streamline Launch

Form partners.

One person floats on the surface on the back or stomach in streamline. No kicking or breathing, or falling out of streamline.

Other person pushes their feet to launch them forward in streamline.

The pushing person can’t go past the flags or the “T” mark. Set a distance that the streamliner needs to travel to pass the challenge, without falling out of streamline or kicking.

Pusher can use the wall to push. This is encouraged.




Challenge – swim to 1/2 way with no breath and only 3 strokes

Challenge –

Challenge – swim to 1/2 way with no breath and only 3 strokes

Freestyle no kicking.

BONUS: Do it in 3 breaststrokes (including breath)




Challenge – Water Hits

Challenge = Water Hits

Throw a water bomb at a friend underwater.
Make an open palm hand, and push the water quickly towards someone.

Do not hit them!

Do it until the person feels the “push” of the water against their belly, against their back, and against their arm.



Challenge: 20 flutter kicks in position 11 underwater with hands on the horizontal + line

Challenge:
With two hands on the horizontal line of the +, do 20 Flutter kicks staying underwater in position 11.



Challenge: Airplane FLY Kick around the world

Challenge:
In Airplane, do 2 fly kicks on every side of your body to 1/2 way.
Belly, Side, Back, Side.



Challenge: Back float, feet stay touching wall

Challenge:
Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.



Challenge: Belly, Toe, nose on bottom

Challenge –

3 x lay on bottom with belly button, nose, and 1 big toe touching bottom




Challenge: BK Kick Flutter on back doing 11, Eat, 11 w/o face falling underwater

Challenge:
Flutter kick on your back doing 11, Eat 11 to 1/2 way without letting face fall underwater.



Challenge: BR Kick underwater with head on + mark

Challenge:

Underwater place the crown of your head against the middle of the + mark.
While staying underwater, and keeping head pressed to the wall, do 3 Breaststroke Kicks




Challenge: Canoe Paddle on side

Challenge:
Lay on your side and paddle your arm like a canoe, not pushing past your hips. Get to 1/2 way without hitting a lane line or wall.



Challenge: Crawl like Spiderman using lane lines.

Challenge:
Crawl like Spiderman along the lane line to the flags. BONUS: do it underwater.




Challenge: Do 3 DBL arm BK to flags and do a back flip

Challenge:
In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.



Challenge: Feet first streamline SL push off wall with hands

Challenge:
Use your hands to push off the wall underwater and “streamline” feet first to the yellow. BONUS make it underwater to the flags.

Like a feet first streamline pushing with hands. HINT: Point toes, lock knees together, squeeze core tight.



Challenge: Flatten self like a bug

Challenge:
Flatten yourself like a squished bug on the + mark. BONUS do it completely underwater



Challenge: Flatten self like bug on + mark. You’ve been squished

Challenge:
Flatten yourself against the + mark like a squished bug. BONUS: totally underwater.



Challenge: Flip without hands

Challenge:
Float on stomach for 5 seconds. Turn it into a front flip without using your hands; tuck them into your hips. Do it 4 times if you can.



Challenge: Float like a star on your back for 30 seconds

Challenge:
Float like a star on your back for :30 without kicking or moving hands.
Use your breath and body position to stay floating.



Challenge: Float on back with Toes above the water

Challenge –

Float on your back with your face above water and all 10 toes and both of your thumbs (but not hands).

Or all of your fingers but NOT your thumbs.




Challenge: Float on BK and change direction (orientation) only using BR Kicks.

Challenge:

Float on BK and change direction (orientation) only using BR Kicks.




Challenge: Float on BK in SL and wiggle to rotate orientation.

Challenge:
Float on back in SL. Press legs and feet together too. Only wiggling body like a worm switch orientation. Rotate so feet go where your head was; remaining on your back the whole time.



Challenge: Fly stroke underwater; move forward, move back (in one place)

Challenge:
Do 1 x FLY stroke (with kick) underwater that moves you forward, then moves you BACKWARDS so you start and end in the same spot.



Challenge: Fly to flags backwards on belly feet first

Challenge:
Swim FLY backwards (feet first, arms in wrong direction) from wall to the flags.



Challenge: Fly Up to go down, Fly down to go up (vertical)

Challenge:
Stand in water up to your neck. With hands in airplane, underwater, push up into 11 to shove your body to the bottom. Once down, go from 11 -> Soldier pulling water down so you go up.



Challenge: Handstand Rewind ADVANCED

Challenge:
Handstand REWIND!
1: Hands on T mark.
2: Hands 1/2 way between T and Wall.
3: Hands on ground as far away as possible!



Challenge: Handstand with Flip

Challenge –

Do a handstand with your legs together and toes pointed to the ceiling. Hold it for 2 seconds (or 3), then do a front flip where you land on your feet without otherwise touching the bottom.




Challenge: Justin Handstand rewind

Justin Challenge: Handstand rewind
Push off the wall towards the T mark like you’re going to do a handstand, but don’t; instead push on the ground so you launch back at the wall and hit it with your feet.



Challenge: Lay flat on back 1 hand and 1 foot touching wall

Challenge:
Float on your back with one hand and one foot touching the wall (not touching lane lines). Remain next to the wall for 10 seconds. Like corpse pose from yoga.



Challenge: Lay flat underwater like Goldielocks

Challenge: Lay flat underwater like Goldielocks

Float on your side, like you’re laying down on your side reading a book exactly in the middle of the water from the surface and from the bottom.

Like Goldielocks, not too deep, not too shallow.
Perfectly in the middle.




Challenge: Lay on back underwater on bottom

Challenge #1:
Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.



Challenge: Ping Pong Fly Kick

Challenge:

Fly Kick on your side from wall to the flags ping ponging off the lane lines at least 3 times.



Challenge: Push off in Airplane underwater to the flags

Challenge:
Push off the wall, underwater in Airplane; no kicking. Get to the flags.



Challenge: Push off in soldier on back without kicking to get to flags

Challenge:
Push off the wall with hands at your side (soldier) glide to the flags without kicking.



Challenge: Roll like a stone from wall to flags without touching wall.

Challenge:
Roll like a stone from the wall to the flags; breath as much as wanted but never touching the ground.



Challenge: Spin in circle with head above water, no hands, w/ 10 toes above too.

Challenge –

Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.




Challenge: Straight knee push only 3 BR strokes to get to 1/2 way

Challenge:

Without bending your legs at the start, push off the wall ONLY using your feet and toes.

With NO U.B.P. get to 1/2 way with only 3 complete BR strokes.



Challenge: Streamline through Hula Hoop at the yellow (or about 1 yard towards the wall from the flags).

Challenge: Streamline through Hula Hoop at the yellow (or about 1 yard towards the wall from the flags).
Must be in streamline including, 1) Locked thumb, 2) squeezed ears, 3) head aimed down.



Challenge: Streamline with Big Toe Dragging

Challenge –

Do a streamline to the flags with your big toe dragging on the bottom of the water.




Challenge: Super short IM

Challenge:
Do an IM from wall to flags; must do at least 1 stroke of each stroke.



Challenge: Swim BK in “L” shape to 1/2 way

Challenge:
Push off the wall on your back with your body in an L shape where your back and head is the vertical line and your legs and feet the horizontal. Swim BK to 1/2 way if you can!



Challenge: Swim BR on back underwater from T to the Flags

Challenge:
Swim BR on your back, underwater from T to the Flags.



Challenge: Swim to 1/2 way with at least 40 FR strokes

Challenge:

Swim to 1/2 way with at least 40 freestyle strokes.



Challenge: The worm in one place

Challenge:
Wiggle like a worm on back, on side, on stomach, on side, and back again without moving anywhere (stay within the wall and the T mark.



Challenge: Use only your hands and scull on your back feet first to the flags

Challenge:
Only using your hands near your hips, lay on your back and move from wall to the flags feet first.



Challenge: Vampire sleep with toes on lane line; back float buoyancy

Challenge:
With your feet on top of the lane line, and your arms in Vampire Sleep, keep your belly button and face above water for 5 seconds.



Challenge: Whole Body fly motion to the flags; no push

Challenge:
With NO push off the wall, in position 11 move your body like FLY K and get to the flags.
MUST use the whole body (like an inch worm)



Dives or Jumps Flow Chart

Dives or Jumps Flow Chart

Dive in.

If they did a streamline in the air, and hold SL to the flags then do another dive.

If not, then do a feet first jump off the blocks before doing another dive.



Diving – Standing from the block

Diving – Standing dive from the block

Stand with foot with toes curled over the edge. Rest weight on the forward leg.

Second leg is slightly back, though knees are near each other. Lift back heel off the block.

Be Calm.

Be Confident.

Be relaxed.

Swimmer waits until they hear, “take your mark.”

Bend at the waist, grasping the forward edge of the block outside the foot already curled over edge. Use both fingers and thumbs in front.

Look at back leg.

Fart at the moon (to get hips up).

Launch forward when you hear “go.”



Drill – FR 5 K in Pos. 11 + 1 FR

FR Drill: 5 Kicks in Position 11 + 1 FR

Stay in position 11 for 5 flutter kicks.

Do 1 freestyle stroke with a single arm, leaving the other arm in position 11.

Keep kicking throughout the whole time.

Only count kicks when back in position 11 with both arms.

Breathe during an arm stroke.



Drill – HLBw/R Video



Drill: FR Fingertip Drag

FR D: Fingertip Drag



Drill: FR Fists



Drill: HLBw/R

Head lead balance with rotation

Can be done on front and on back.

Goals:

Keep body in soldier position. Hands near the hips. Head still and stable either looking down or up depending on if on back or belly.

To breathe when doing face down, rotate head to ceiling with shoulder rotating up.



Dryland – Crab Scuttle

Dryland – Crab Scuttle

One person holds Crab Walk position, and the partner has to scuttle like a tiny twinkle toes fish through the crab’s feet.

Tiny twinkle toes fish = on your belly, using only your toes and hands to move, but staying as low as possible.



Dryland – Grow into Streamline

Dryland – Grow into Streamline

On deck have everyone squat to the floor. Do 3 – 5 times. Tiring.

Keep the back as straight as possible.

Put their hands on their head like the picture.

Stand into streamline.

“Grow from a tiny sprout into a tall reaching streamline.”

Locked thumb
Squeezed ears
Face straight ahead (looking down)

The goal here is to establish a habit of going from hands on the head to streamline immediately and teach how it feels to push off the wall in streamline.





Dryland – Partner Posture around posture

Dryland – Partner Posture around posture

Create small groups.

One person sits on the floor with great back posture and legs crossed.

Partner puts finger on their head, and walking with excellent posture moves around the person on the floor two times.

Switch. Increase speed or make walker do more challenging things like SL or 11.



Dryland – Partner Pull Position 11

Partner Pull Position 11

One person bends at the waist and the knees extending arms forward.
Partner grabs wrists and pulls forward slightly, while lifting to horizontal.

Goal is to get back flat and arms flat like doing a standing position 11.



Dryland – Soft Pretzel into SL

Dryland – Soft Pretzel into SL

Form small groups, or partners.

One person is the “soft pretzel.” Tangle up your arms and legs in a creative way while laying on the ground. Become a pretzel.

The partner needs to move the “pretzel’s” limbs and body into a streamline shape on their back making sure all key points are met:
– Locked thumb
– Squeezed Ears
– Head aiming straight

Also, keep body straight and toes together, legs together and torso straight.



Dryland – Start into Streamline

Dryland – Start into Streamline

This is a great activity to practice a start without having a block or deep enough water.

Begin folded over your hips with feet aligned like doing a start on the blocks or the edge of the pool.

Coach says, “Take your mark, Go!”

When the swimmer hears “Go,” then they lift their hands quickly into streamline attempting to keep their back flat, and their head squeezed by both arms.

BONUS with partners:

Have one person stand in front of the starting person’s head. When the coach or someone says “go,” then hold their hand above where you think the hands should reach, low enough to keep the back flat.

Partner holds their hand above the same level as the top of the person doing the “start’s” hips.

The swimmer doing the start keeps head low and hits their partner’s hands in streamline as fast as they can.



Dryland – Streamline Roll

Dryland – Streamline Roll

Find a partner. Lay on your backs foot to foot. Heads away from each other.

Get in Streamline position.

Roll together in the same direction for 1 full roll, or 2.

Feet must remain connected, and bodies should roll together to earn a “success.”

Fail when feet fall apart, streamlines fall out, or when one body turns but the other doesn’t.



Dryland Yoga Flow

Dryland Yoga Flow for Swimmers:

Created with Microsoft Fresh Paint
  1. Plank
  2. Chaturanga
  3. Plank
  4. Down Dog
  5. Forward Fold / Lazy Puppet
  6. Soldier
  7. Streamline
  8. 11
  9. 1 Free
  10. other arm Free
  11. Both for butterfly
  12. Repeat.


Endurance: IM Grid Choose your own

Build your set:

X out by lane what they’ve done. Choose one from each stroke. 1 box from the Fly row, then one box from the Back row, etc. Repeat until the end of practice.

Do Each box once. Repeat through 3 times to complete everything.

Have lane leaders decide who chooses each time. Choice is “3 x SL, or 4×25, or 1×100”

Stroke, go down in order3 x SL +4 x 25:1 x 100
FLY3 x SL + 1 arm stroke no kick4 x 25 w/ FINS 2 stroke kick the rest1 x 100 Fly kick
Back3 x SL underwater to the flags w/ fly kicks4 x 25 w/ FINS BK K1 x 100 BK
Breast3 x SL + 1x (11, Eat and breathe, 11) + 1 BR K4 x 25 2 BR + FR the rest1 x 100 BR Kick on your back looking at your feet.
Free3 x SL + 3 FR + Flip4 x 25 FR with super quick breaths to the side.1 x 100 FR Kick with board.


Fail Box Game

Fail Box Game

Fail Box:

Fail box game. The focus was on streamline and ever more difficult activities after.

Everyone in the lane does #1. In this case, Streamline underwater.

Round 1 is a practice round, round 2 is the final test round.

Coaches give thumbs up for success (they did the skill correct) or a thumbs down, or fail, if the swimmer does ANYTHING incorrect.

If anyone fails their attempt the lane does the Fail Box activity 1.

If everyone succeeds, then lane does the Success Box 1.

Go down the line not repeating fails or success box items.

Builds upon a few expected systems in place:

  • SL + [something], swimmers should understand this concept and be familiar with short distance training and feedback.
  • Knowledge and awareness of what those [something] activities are. you have to teach them before you can play this game.
  • Be able to read the board and know what the shorthand means.

Game descriptions:

Flop – a – Fish: lay on your back (floating) and partner slaps your hand. Flop over on your belly, partner slaps your back, you flop back on your back. Basically flop back and forth like a fish when tapped by your partner.

Spider game, and cannonball push can be found on the website: www.swimminglessonsideas.com





Falling down for backstroke

Falling down for Backstroke

Move through progression:

  1. Hold wall with both hands, go underwater 3 x keeping a hold
  2. Hands and feet on the wall, go underwater 3 x keeping feet on the wall.
  3. Hands and feet on wall to start, 3 x fall under, lay back and put hands on top of head. Get back flat. (see picture)


Fling a Friend SL game

Fling a Friend SL game

Fling a Friend

In your lane, one person gets ready to do a SL, but they keep their hands near their head.

Friend, grabs their hands, and tugs them, tosses them towards the flags in streamline.

Streamliner glides as far as they can hold their breath going as far as the person flung them.



Fly arms review

Fly arms review

As hands move under body, hips should push down, or forward to meet them.

As hands swing wide to recover back into position 11, the hips should rise, or push backwards.



FR Drill – 0, 2, 5

FR Drill – 0, 2, 5

Swim 1/3 with Fists, swim the second 1/3 with 2 fingers, and swim the last 1/3 with a full hand.

Feel the difference. Can do 6 strokes with 0 fingers, and 6 strokes with 2 fingers opened, and 6 strokes of all fingers open.



Game – Away Camp

Game – Away Camp

Game played a little like Dungeons and Dragons.

Coach tells the story of what the swimmers do and they get choices.

Draw out your map. There is the central lodge, the bunks (top right), the Lake with different activities (Kayak, Rowboat, Canoe, paddle board), the archery range, the basketball courts, and the volleyball courts. Final is the fireplace.

Each thing you draw or map out will have an activity associated with it. The paths connecting each are broken up and labled with a distance. To go from the bunk beds to the firepit is 2 (1/2 + 1/2 + 1/2 + 1/2). In this case, a 50 Free.

Moving between locations is done by “walking” and in swimming is Free or Back. Choose the distances appropriate to your groups.

Swimmers arrived at camp and met the camp director at the lodge/cafeteria.

The then go to their dark forest bunk. It is infested with animals. Only bunk beds. The bottom bunk is clean. The top bunk has an owl nesting on it. You can do triple bunks with mice crumbs and stuff.

Challenge: Do the deepest streamline to see who gets the bottom bunk.

Determine bunk location.

Walk back to the lodge. Choose 1 activity for the afternoon.

Canoe: 25 1 arm only back

Paddle Board: 2 x SL + 1 arm free 3 strokes

Row Boat: 2 x SL + 2 FLY wrong like rowing a boat.

Kayak: 2 x SL + 2 FR but with straight arms like using a kayak paddle.

Volley ball: push someone who is floating in a ball like you’re “setting” a ball. 2 x.

Basketball: push someone from the T mark at the wall in a “ball” when the “ball” gets to the wall they do a flip. If they land their feet on the X mark then the person that shot the ball gets a point. Do 2.

Archery: Streamline push a friend (the arrow) must hit the wall in the middle with fingers. CLoser to above the X mark means a bullseye.

After 1 activity all walk (swim) to the fireplace.

Recite the 3 things for SL, Position 11, and better swimming. Like chanting around a campfire. Introduce the bear.

Walk back to bunk.

At bunk go to sleep. Top bunk must clear out the owl.

Bottom bunk does 2 x SL on back plus put hands behind head like sleeping.

Top bunk does 2 x SL on back plus swat the owl away above water with arms then put hands behind head like sleeping.

If they fail then they don’t rest and sleep and must do 10 situps or 10 pushups to simulate being tired.

Go to breakfast at the lodge. Walk/ swim there.

Eat breakfast: 2 x SL + 11, Eat, 11

Pick 2 activities for the day. Do them.

Return to lodge for dinner. 2 x SL + 11, Eat, 11



Game – Baseball

Game – Baseball

Create columns for a Single, Double, Triple, and a Home Run.

Write easy things to do in the singles, and more difficult things as you increase base hits.

2 ways to play.

Swimmers must answer a swimming related question for each type of hit. If they get it wrong then they get an out and do an “out” activity.

OR

Swimmers choose an activity and do it, then if they do it all correctly, or with streamlines and not sloppy they get that base hit. If not, then they get an out.



Game – Circus Tryouts

Game – Circus Tryouts

Everyone does all categories.

With beginners we went through everything without interruptions.

With advanced we did a repetitive set like 4 x 25 on 1:00 Fly to 1/2 way and Free the second half in between each “category.”



Game – Dice Grid 2 -12



2)

Challenge:
Lay on the bottom with your butt, your shoulders, and your head touching.
3)

3 x SL + 3 FREE
4)

4 x 25 FREE KICK with FINS
5)

5 front flips, or 5 back flips in a ball.
6)

1 x 100 FREE w/ FINS
7)

1 x 50 Back Kick
8)

1 x 25 BK
9)

3 x SL through Hula Hoop
10)

3 x SL on Back + 3 BK strokes AFTER FLAGS
11)

Challenge: Swim FR to the first hole in the wall without taking a breath and streamlining past the yellow.
12)

Challenge: Answer a swimming Question.

Correct = 1 handstand+ 1 flip

Wrong = 25 FREE


Game – Dice Roll Challenges

Game – Dice Roll Challenges

1) 5 Front flips between the “T” mark and the wall.2) 2 front flips where feet, paint the wall as they go around, over the head and back to the floor.
3) Push off on your side, underwater, with arms stretched in airplane. One arm aiming up, other arm aiming down. 4) Only using your hands without your feet touching the ground or pushing off the wall, move from the first person corner, to the yellow, across the lane, and back to the wall corner moving in a square.
5) Have a friend hold a floating smiley face toy at the flags. Do a streamline underwater and come up, underneath the toy to touch it with your fingers without looking.6) Do 5 jumps off the bottom in SL where your belly button gets above the water. Start in water up to your chest.


Game – Diving well Streamline Challenge

Diving Well SL Challenge

Line all swimmers up on one wall, close to each other.

Must streamline only from one wall to the other.

If you touch anyone else you’re both out.

If you do anything but streamline, you’re out.

As rounds progress add more challenges:

  • No touching
  • Only Streamline
  • Must flip after pushing off wall
  • Must do a second flip before touching other wall
  • Must do Airplane the whole time (not streamline).
  • Race whoever gets there first wins.

As people fail and get out send them to an unused side. Wait there until there is one winner.




Game – Earn Points Grid

1 Point3 Points5 Points
– Challenge: Do 2 front
flips in 5 seconds without a
breath
– Challenge: Streamline
with NO kicks to the flags
– Challenge: Swim to 1/2
way FR with no breath
– Challenge: Swim a 25 FLY w/ FINS in under 20
seconds.
– Challenge: Come up with a 5 step swim dance
where each of the five
steps are different swim
specific poses.
3 x SL + 3 FR + Flip

3 x SL + 2 FLY no Kick

3 x SL on back underwater – stay in SL to the flags

3 x SL + 1 BR stroke with a long glide
4 x 25 FLY with fins

1 x 100 FR with fins

2 x 50 BK

2 x 25 BR and 2 x 25 Fly

2 x 50 FR K no board

Each lane chooses a column then an activity inside the column. Do that activity for the amount of points.

Team with the most points at the end wins.

Cannot do the same column two times in a row.

Can only do each activity 1 time. No repeating the same thing over and over.

Take turns who chooses what to do. Send one rep to the board to make a choice and then they go back and explain to the lane.



Game – Flick a Frog

Flick a frog game

2 attempts.
Both Miss? 25 FREE

In Hula Hoop? Challenge!

In Ring? Reward!



Game – Graduation

Game – Graduation

Take your tests, get your diploma.

Give swimmers 5 minutes each to practice the four strokes. 5 mins for FR, then a freestyle test. 5 minutes for BK, then a backstroke test. Same for BR and FLY.

Let the swimmers do their own “study groups” or choose what they want to work on. Like homework. Coaches provide feedback when asked, and supervise.

For the official test have all swimmers show up for their stroke test and get graded by the coaches on deck. A’s, B’s, C’s or 1, 2, 3 or Pass/Fail.

After swimmers have taken all “tests” for their ability level Give them a “report card” by writing their names on the board and putting a grade next to each stroke.

NameFLYBackBreastFree
Joey AwesomeCACB

Once everyone is completed if they pass they get to do the graduation walk and strut around the deck to get their Diploma (a jump in the water any way they choose).



Game – Lifeguard Training

Use the lifeguard tubes. Have swimmers do position 11 with the tubes, simulate a rescue, and swim free with the tube. Basically using the tube like a noodle or a floating prop to work on kicking and turning head to the side to breathe.

“Scan your lane” is a swim where you breathe to both sides “scanning” to make sure no one is drowning.

if they pass all “tests” they become a lifeguard.



Game – Pay the Hotdog Vendor

Swimmers must eat 3 hot dogs with at least 2 toppings of their choice. Can add more toppings. No ketchup! Chicago style only.

Must have: dog, bun, every time.



Game – Pie Theif!

Like many other games that involve a story this game follows a pie thief through a city. Use your own flavor or drawings and iterate on the specific skills as needed.



Game – Quest: Save your coaches

Another Quest



Game – Quest!

Quest to be a Master Swimmer

Master = Accomplish all tasks

Journeyman = Accomplish most tasks

Apprentice = Accomplish few tasks

Come up with a story and at each stage require swimmers to complete a specific swimming skill. Swimmers that can do all will earn the title at the end, “Swimming Master!”



Game – Read the Map

Game – Read the Map

Draw a map of the pool including lanes. Indicate where the board or where the directions are.

Write letters in different locations. Near a wall would be a short distance activity only using the same side. Writing in the lane would be a whole lane activity like 4 x 25’s.

On a separate board, write out what each letter’s activity is. Create a mix of short distance activities, skill work, games, and challenges. Include at least one aerobic “set” like 2x 25 or 2 x 50.

Rules:

  • No more than 2 groups or 4 people at one letter at a time. If someone else is there, go somewhere else.
  • Follow the attached key.
  • Do not touch the instructions.
  • Do every letter.


Game – Save the pool

Game – Save the pool

Create some “event” that explodes or creates shards or trinkets. We used a single hand paddle as our trinkets.

Place them at the bottom of the pool so swimmers need to “find” them.

Once they get the trinket swim with it for 1 length.

Determine if it is a good or evil trinket.

If good, do things to make it more powerful, powerful enough to repair the pool from whatever destruction happened in your made up story.

Must hold the trinket throughout the activities. Stuff in swim suit or wear if appropriate.

If evil, do things to cleanse the evil off the trinket and keep everyone safe.

Create two separate tracks with unique activities (Good and Evil).

Throughout, provide commentary.

If a swimmer does a good streamline and they’re holding a good trinket say something like:

  • “You realize that you don’t need to go to the bathroom as frequently.”
  • “With that good streamline you feel less hungry, like your food provides more energy.”
  • “That powered up your good trinket so much you now feel like you can taste more things.”

If a swimmer holding an evil trinket makes it cleaner say something like:

  • “When you picked up the evil trinket you suddenly sprouted nose hair down to your belly button. It all fell off.”
  • After holding the evil trinket you emitted a horrible stench. You know smell like a young child.”

When finished with activities “cure the cataclysm” with the cleansed and powered trinkets in a group effort.



Game – Streamline Push

Game – Streamline Push

Create partners or groups.

One person floats on their back or belly in streamline.

Other person holds their feet. When they’re ready, the person holding the feet pushes using hands and feet on the wall to “Push” the streamline as far as you can go.

The winner is the “streamline” that gets the farthest without kicking, moving, or breathing.



Game – Triathlon: Swim, Bike, Run

Game – Triathlon: Swim, Bike, Run

Do all three for time.

  1. Swim 50 yards.
  2. Bike, 50 yards.
  3. Run (walk) around the pool deck 1 time.

Swim = Freestyle

Bike = ride a noodle and “pedal” feet. Without noodles sit around a kickboard or two kickboards with the curved part aiming forward and use hands and feet to “bike.” Remain upright, and not laying flat with face in the water.

Run = Walk around the deck, or if you have a space to run, run around the pool.

Write down everyone’s start time, and the total amount of time until they “finish.”



Game – Use All Lanes

Game – Use All Lanes

Write a different activity that can be done in under 5 minutes in each lane you have available in your pool. If you have a small space, then use both shallow, deep, and whole lane as locations.

Remember on deck positions work too.



Game (Practice) – 100 pt. + Challenge

Game 100 Point + Challenge

Set:

10 x 50 on 2:00 2 FLY off first SL, FREE entire rest of 50. (can be any set you want. Ideally the same thing for a long time)

1-5 with FINS 6-10 no FINS

Rules:

Give each lane 100 Points.

If a lane member misses their interval (when they leave on the clock, deduct 5 points.

Earn extra 5 points per round for every challenge (1 per 50) lane creates and executes before 2:00 is up (or whatever appropriate interval is for swimmers with enough time to communicate about challenges).



Game: Dev 01 2 dice grid

2)
Challenge!
Swim someone on the tube to 1/2 way. They pull you on way back.
3) 3 x SL + 3 FREE + 3 BACK4)
2 x SL + Flip
2 x SL on Back
5)
5 front flips or 5 backflips

BONUS do a handstand 1st and turn it into a flip.
6)
1 x 100 FREE w/ FINS
7)
1 x 50 BK
8)
2 x 25 Position 11 w/ FINS
9)
2 x 50 FREE K w/ FINS w/ Board
10)
2 x SL on BACK to the flags
11)
Challenge:
Swim FREE to 1/2 way then BACK back
with a pull buoy.
12)
Challenge!
Question
C = In water challenge
W = 25 FREE


General Lesson Plans

General Lesson Plans

One sheet per level designed to use as a reference and training tool for new and veteran instructors.

See everything you need to do in one place for each of Swimming Ideas’ four levels.
(*A part of Premium Lesson Plans – Digital)

  • Level 1
  • Level 2
  • Level 3
  • Level 4

Choose from a list of suggested activities appropriate for that level.

Choose from a list of suggested challenges or games appropriate for each level.

Follow the sample progressions on the reverse side to use as a template for future lessons.

Use these sheets as a guide, a reference bank, as a tool in your chest of options. The more you teach, the more you’ll start to personalize your program. These will help you start.



Going Underwater

It is the first step to learning how to swim.

Go slow.

Build trust with gradual incremental progression.

Ask repeatedly if swimmer will go under.

Going Underwater

Once you know to go underwater it may seem like a super simple and easy thing to do.

For children who haven’t experienced what it feels like to be underwater comfortably it is a terrifying prospect.

We want to make going underwater for our participants fun and exciting, interesting and amusing.

Swimming Ideas recommends that you take a gradual and slow approach to encouraging children to go underwater at their own pace.

Provide multiple opportunities to go underwater through games, activities, challenges, and asking questions to get kids to put their face underwater.

With continued effort, with constant asking and offering opportunities the swimmers will eventually join in the fun and put their faces underwater to begin their swimming journey.

What was it like for you the first time you went underwater?

Do you remember it?

Do you have a personal story about your first moments in a swimming pool?

Take some time to think about how you learned to swim or how you got comfortable being in and around the water.

How can you ensure that your swimmers will have a joyful and safe learning moment?

Some key points:

Build Trust over time.

  • Earn trust. Be honest.
  • Demonstrate first.
  • Respect swimmer choices

Ask Often

  • “Do you want to go under?”
  • Kiss the water, put your nose in.
  • How about your chin?

Incremental Steps

  • Go slowly. Start with 1 build up to 7.
  • Avoid jumping steps.



Halloween – 3 x Angry Pumpkin Float + Flip

3 x Angry Pumpkin Float + Flip

Push off the wall like an angry pumpkin, scowling, howling, and cringing with unhappiness your insides were scooped out.

At the yellow, or ~ 3 body lengths away take out your unhappiness by flipping 2x if possible without hands or feet.



Halloween – 3 x SL + 2 Bat Wing Flaps (2 FLY)

3 x SL + 2 Bat Wing Flaps

Kinda like butterfly, but sweep your arms like a bat flapping its wings. Fangs and biting optional (fake bites).

Normal streamline, flap arms at sides like fluttering to fly as a bat.

Swoop to the ground near flags and attack your prey!



HLBw/R on deck review

HLBw/R on deck review

Head Lead Balance with Rotation.

Keep head aimed at one thing. Rotate whole body below the chin to the side.

Aim toes in same direction as one ear.

Rotate whole body, except head the other direction.

Head remains still. Focus on moving feet and toes to sides, along with belly button.

Rest chin on shoulder.



Jumps from the block

Jumps from the block


Two feet over the edge, curl toes over the side.

Bend your knees and stick your butt out.

Jump in and get in position 11 in the air.

Streamline and swim to the flags, get out and do it again.



Kneeling Dives

Kneeling Dives

Put the toes of one foot over the edge. Kneel on your other knee.

Prepare by getting in streamline while waiting.

At “take your mark,” lean forward and put your check next to your knee.

On “go,” roll forward, grow into streamline and use the foot curled over the edge to push. Back leg goes up in the air.



Lessons Game: Bake a Cake

Bake a Cake

One of the best dynamic games filled with opportunities to go underwater.

Variants include, “make a pizza,” “make a taco,” “bake muffins (with rings)”

-Get a hoola hoop, or a circular object and make that your “cake”

-Have swimmers circle around the hoola hoop and hold the sides.

-Take turns asking each swimmer what they would like in their cake. Exp: “Susie, what would you like in your cake?” “CHOCOLATE!” “Ok, lets put some chocolate in the cake!”

Take turns splashing water into the hoola hoop and repeat “Put some chocolate into our cake!”

-After each swimmer has put their own ingredient into the cake, have each swimmer grab the edge of the hoola hoop and push it down to their feet to “put the cake in the oven.” Encourage each swimmer to put their nose, mouth or face in the water while doing so.

-Do another short activity while the cake “bakes.”

-Have a swimmer, or swimmers check the cake by putting their face, lips, or nose in the water. Ask, “Is the cake done? Is it ready to eat?”

-Have swimmers reach down to the sunken hoola hoop to their shoulders, or noses if they can, and slowly, heavily, lift the “cake” to the surface.

-Have swimmers blow bubbles on the cake (inside the hoola hoop) to cool it off so you can eat it.

-Eat the cake by either smashing faces into the water inside the cake (voluntarily!), or getting a bucket and dumping onto their faces or heads. Make sure everyone participates! either dump water on their shoulders, on the back of their head, or on their face. If scooping water, make sure they do something to be a part of the fantasy.

-Be enthusiastic, and exclaim how delicious it is!



Lessons: Pick up Rings

Pick up Rings

Give swimmer 6 rings and have them get them with:
– Foot
– Hand
– Shoulder underwater
– Lips in the water.
– With a foot, but both hands above water.



Lessons: Walk around Benches

Walk around the benches.

When the swimmer crosses from one bench to the next, kiss the water.



Move from Bench to Bench

Go from bench to bench.

This is an example video. It can be better by using the “rotation” method like circle swimming.



Parent Tot – Head, Shoulders, Knees, and Toes

Song: Head, Shoulders, Knees, and Toes

Child seated on the wall. Parent in the water.

Sing while touching your head and shoulders while you match lyrics.

Touch child’s “head,” and “shoulders” with hands or splashes in tune to the lyrics.



Parent Tot – Hokey Pokey Song



Parent Tot – Itsy Bitsy Spider

Parent Tot – Itsy Bitsy Spider

“Child in the water, sitting or being held. Parent in the water, next to, or holding child.

Sing: “”The Itsy Bitsy Spider climbed up the waterspout. / Down came the rain, and washed the spider out. / Out came the sun, and dried up all the rain / And then Itsy Bitsy Spider climbed up the spout again.””

Walk your hands up the child stomach, chest, shoulder and head during the “”Climbed up the waterspout””

Dip hand in water and sprinkle water over child, or pour water from bucket on child when when singing: “”Down came the rain…””

Look at the “”sun”” on “”out came the sun…””

Use hand to “”climb”” back up the child on last line.



Parent Tot – Laying entry

Parent Tot – Safe Entry



Parent Tot – London Bridges Falling Down

London Bridges Falling Down

Push the YELLOW floating mats against the wall so that it creates a bridge.

With every verse lower it slowly.

Instructor sings the song.

Parents and swimmers go through either doing a front glide or a back glide. Their choice, or instructors.

London Bridge is falling down
Falling down, falling down
London Bridge is falling down
My fair ladyBuild it up with iron bars
Iron bars, iron bars
Build it up with iron bars
My fair ladyIron bars will bend and break
Bend and break, bend and break
Iron bars will bend and break
My fair ladyBuild it up with gold and silver
Gold and silver, gold and silver
Build it up with gold and silver
My fair ladyLondon Bridge is falling down
Falling down, falling down
London Bridge is falling down
M-y f-a-i-r l-a-d-y



Parent Tot – Motorboat

Motorboat Song

The child sits on the sides with feet in the water.

The parent stands in front of them. Holding their feet. Move feet like kicking while singing the song:

“Motorboat, motorboat, go so slow,
Motorboat, motorboat, go so fast,
Motorboat, motorboat, step on the gas!!!!”

At each line, move the feet kicking faster.



Parent Tot – Passing to another person

Parent Tot – Passing

Child help by parent or instructor.
Parent holding child, or ready to receive child.

Progression based on comfort:

Hold child in front of body with child horizontal in the water.
Have child facing the parent who is ready to receive child with a smile, arms outstretched.
Count “1, 2, 3, GO!” gently scoop child forward and let go once parent accepts child with palms up on child’s chest, or catching like a football (thumbs on chest, fingers on back).

Beginner: Pass with up to the lips under the water

Intermediate: Pass with up to the NOSE in the water

Advanced: Pass child fully submerged.



Parent Tot – Passing to the Wall

Passing to the wall

Child held by parent.
Parent holding child in front of body facing away.

Parent should hold child horizontal facing towards the wall.
Count “1, 2, 3, GO!” and pass the child forward by extending arm.
Child should reach out and grab the wall.

Beginner: Parent holds onto child entire time.

Intermediate: Parent lets go of child just before they reach the wall.

Advanced: Parent pushes child underwater to the wall about 1 body length away, and child grasps wall independently.



Parent Tot – Row Row Row your Boat

Row Row Row your Boat

“Child in the water held by parent in BACK GLIDE position. Parent holding child in BACK GLIDE position.

Sing: “”Row, row, row your boat, Gently down the stream. Merrily, merrily, merrily, merrily, Life is but a dream.””

On the “”row, row”” part, take child’s hands and do a back stroke with them, emphasizing pushing the water.

Walk backwards throughout and sway back and forth in a zig,zag motion during the “”merrily, merrily”” part.”



Parent Tot – Sit on the side and slide in

Sit on the side, and slide in.

The child sits on the side of the pool and the parent gets in the water.

Keep a hold on the child while doing so.



Parent Tot – Song – Five Little Monkeys

Song: Five Little Monkeys

Hold child in the saddle position (resting on hip).
Move up and down in the water up to their level of comfort as the lyrics say.

Jumping, move up and down.
“hit her head” go underwater to the chin, nose, or whole head

“Five Little Monkeys” Lyrics

Five little monkeys jumping on the bed,
One fell down and bumped his head,
Mama called the doctor and the doctor said,
No more monkeys jumping on the bed!

Four little monkeys jumping on the bed,
One fell down and bumped his head,
Mama called the doctor and the doctor said,
No more monkeys jumping on the bed!

Three little monkeys jumping on the bed,
One fell down and bumped her head,
Mama called the doctor and the doctor said,
No more monkeys jumping on the bed!

Two little monkeys jumping on the bed,
One fell down and bumped his head,
Mama called the doctor and the doctor said,
No more monkeys jumping on the bed!

One little monkey jumping on the bed,
She fell down and bumped her head,
Mama called the doctor and the doctor said,
Put those monkeys back to bed!



Parent Tot – Song – If you’re happy and you know it

Parent Tot – Song – If you’re happy and you know it

Can do this with child sitting on the side, or with the child in the parent’s arms.

Lyrics:

If you’re happy and you know it, splash your hands
If you’re happy and you know it, splash your hands
If you’re happy and you know it
And you really want to show it
If you’re happy and you know it, splash your hands

If you’re happy and you know it, splash your feet
If you’re happy and you know it, splash your feet
If you’re happy and you know it
And you really want to show it
If you’re happy and you know it, splash your feet

If you’re happy and you know it, Kiss the water
If you’re happy and you know it, Kiss the water
If you’re happy and you know it
If you’re happy and you know it
If you’re happy and you know it, Kiss the water
If you’re happy and you know it, Kiss the water



Parent Tot – Song – The Wheels on the Bus

Parent Tot – Song – The Wheels on the Bus

Hold the swimmer in the “saddle” as pictured below.

The Wheels on the Bus go…

Splash splash splash.

The Wipers on the bus go, swish, swish, swish.

The People on the bus go, Up and down, up and down, up and down.



Parent Tot – Supported Front Floats

Supported Front Floats

Hold the child by the chest or hips.

Encourage swimmer to reach for the parent’s shoulders, or instructor.

Keep the body in the water as much as possible allowing their weight to be supported by motion and the water as much as can be.



Parent Tot – Suppported Back Float / Glide

Supported Back Float / Glide

Have the swimmer rest on the parent’s shoulder. Lean into their neck and arm.

If ADVANCED hold the back of the head.



Parent Tot – Throw a toy and get it

Throw a Toy and Get it

Have the child or a parent throw a toy into the water.

The parent does their cueing, “1, 2, 3, Go!” and then pulls the child into their arms in the water, and into a front float.

Do a front float to the toy and get it

Return to the wall, and repeat.



Parent Tot – Twinkle Twinkle Little Star Song

Twinkle Twinkle Little Star Song

“Twinkle twinkle little star, how I wonder what you are.
Up above the world so high, like a diamond in the sky,
Twinkle Twinkle little star, how I wonder what you are.

When this blazing sun is gone,
When he nothing shines upon,
Then you show your little light,
Twinkle, twinkle, through the night.

Then the traveller in the dark
Thanks you for your tiny spark;
He could not see where to go,
If you did not twinkle so.

In the dark blue sky you keep,
And often through my curtains peep,
For you never shut your eye
Till the sun is in the sky.

As your bright and tiny spark
Lights the traveller in the dark,
Though I know not what you are,
Twinkle, twinkle, little star.



Q of the Day – Must you dive off the blocks at a swim meet?

Question of the Day: Must you dive off the blocks at a swim meet?
Answer: No! You’re allowed to use the side of the pool, get in the water, or dive off the side. You get to choose.
Y =
N =



Q of the Day: How many yards away from the wall are the flags?

Question of the Day: How many yards away from the wall are the flags?
Answer: 5 yards!
Y = 5 Flapping arm jumps
N = 5 flapping arm jumps, 5 situps.



Q of the Day: What happens if you don’t touch the far wall when you do your turn in a 50 FR at a swim meet?

Question of the Day: What happens if you don’t touch the far wall when you do your turn in a 50 FR at a swim meet?
Answer: You get disqualified!
Y = Touch the wall with both feet or your hand 10 quick times.
N = Touch the wall with both feet or your hand 10 quick times. and do 5 situps



Question of the Day: Should you float up to the surface in streamline or curve to aim up at the surface?

Question of the Day: Should you float up to the surface in streamline or curve to aim up at the surface?
Correct = Do 4 squat like a sprout and grow into streamline
Wrong = Do 6 squat like a sprout and grow into streamline and do a 20 second plank.



Race / Game – Pick your Pieces

Create teams.

Each swimmer does 1 or two pieces of a race.

  • Dive and Streamline
  • Breakout (1st two strokes after dive)
  • Swim
  • Turn
  • Finish

Swimmers choose which stage they will do.

Coaches start and stop a timer for each stage of the swim. 0.00 for the dive until the swimmer breaks the surface on their streamline. Mark where the swimmer streamlined too.

Start watch again when the breakout swimmer breaks the surface after a streamline dive and stop the watch when they finish their second stroke. Eye the distance they traveled on 2 strokes and add that to Dive swimmer’s distance.

Start watch again when the “swim” swimmer starts and stop the watch when they get to the far flags. Swim swimmer starts at the distance the Dive and Streamline swimmer and the Breakout swimmer got.

Start watch again when you say go for the “Turn” swimmer to start at the flags, do a turn, and get back to the flags. Stop watch when the return to the flags.

Start watch again when the send swim swimmer starts at the flags and stop it when they get to the other flags.

Start watch when the “Finish” swimmer starts at the flags, and stop it when they get to the wall.

Dive and Streamline

Start off the blocks or from the side and do the appropriate streamline.

Begin watch at “go” and stop watch when swimmer breaks surface.

Breakout

Start off the blocks, do the appropriate streamline. Do 2 strokes.

Start watch without resetting it when swimmer breaks surface and stop the watch when the swimmer has finished the 2nd stroke.

Swim

Swimmer starts at the combined distance from the wall as the Dive and Streamline and the Breakout swimmer’s 2 strokes.

Swim to the far flags.

Start watch when coach says’s “Go” from their start location. Stop watch when swimmer gets to the flags.

Turn

Swimmer starts at the flags. Swims to the wall, does appropriate turn, streamlines to the flags.

Start watch without resetting it when coach says “go.” Stop watch when swimmer gets back to the flags.

Finish

Swimmer starts at the flags and swims to the wall.

Start watch when coach says “go.” Stop watch when swimmer touches wall.

Final times are the aggregate of all pieces. Start and stop each piece without resetting the watch.



Review – Free side breathing

Turn your head to the side, chin above shoulder

Only move the head. Get in habit of looking to the side, then forward without lifting head.

Stand in shallow enough water so your back and head are flat at the surface.

Do no go so deep feet float away from the floor.

Stand comfortably with face in the water.

Best is to have the head aiming directly at the bottom of the pool.

Twist the head to the side.

Breathe in, and immediately rotate head down again. Avoid any motion with the back or neck to lift head up.

Keep 1 eye in water and corner of lips.

Inhale one deep breath, aiming face to the side. Keep feet planted on the ground.

Twist face down to aim back at the floor. Avoid lifting the head or back.



Review Streamline on Deck

Streamline from above. Locked thumb, squeezed ears, looking down.
A woman swimmer streamlines under water at the start of a race.

What are the 3 things for streamline we’re working on?

1) Lock Thumb
2) Look Down
3) Squeeze Ears with elbows

Standing on Deck, demonstrate and say it.



Roll the Dice Game

Set up the board into boxes that represent the number on a die. If you have 1 die, use 6 boxes. If you have 2 dice, do 2-12.

Fill the boxes with activities, and have swimmers roll the dice one at a time. Group, or lane does activity in the numbered box they do.

See this post for more information:

https://www.swimminglessonsideas.com/2016/03/19/swimming-game-roll-dice-game/


Seated Dives

Seated dives

Sit on the edge. If there is a ledge for heels, place feet there. Otherwise, push feet against the wall.

Get in SL.

When you hear “take your mark,” lean forward.

On “Go,” roll forward into streamline and push with feet.



Set – Mixed Up Drills

Mixed Up Drills Set

Fly Kick with Freestyle arms
Find a pattern or a rhythm to flow with the kick while throwing your arms forward.

Double arm Backstroke:
Both arms recover, or go over the water, at the same time while having a strong backstroke kick to keep the body near the surface.

Freestyle Kick with Breaststroke arms:
Position 11 with “eat” breaths instead of keeping the arms straight.

1 arm only Backstroke:
Head lead balance with rotation (HLBw/R) along with one arm moving with the rising and falling hip.

Head lead balance with rotation

Can be done on front and on back.

Goals:

Keep body in soldier position. Hands near the hips. Head still and stable either looking down or up depending on if on back or belly.

To breathe when doing face down, rotate head to ceiling with shoulder rotating up.

Around the World Fly Kick:

4 fly kicks on belly, then side, then back, then other side. Continue rotating to go “around the world.”

All kicks should be done in soldier position, or with the arms at the sides near hips.



Set – Two Dice Grid workout

Two Dice Grid workout with Challenges

1) 1 x 111 FREE w/ FINS
4 lengths, + 1/2 a 25.
2) 2 x 25 BK K3) CHALLENGE ROLL!4) 4 x 25 on 1:00 FR K w/ FINS no board.
Focus on HLBw/R to breathe.
5) 3 x SL + 1 x (11, Eat, 11) + 1 BR K in position 11.6) 2 x 50 FREE attempt a flip turn.7) 1 x 50 BK8) 2 x 25 FLY with FINS
9) 3 x SL + 2 Fly arms no kick10) 1 x 100 BK or FREE11) 11*(number of people in your lane) streamline jumps.12) CHALLENGE ROLL!


Set up your lane

Set up your lane

1st person starts in the lane’s corner.

Everyone else lines up along the lane line.

#1 pushes off, does their activity, then moves over. Returns to the back of the line.

#2 can begin with the person ahead of them crosses the black line to the other side of the lane.

You can do anything when you return. Stay out of the way.

https://videopress.com/v/VtkeSvbq?controls=false&preloadContent=metadata


Set up your lane review

Set up your lane review.

First person goes in the right hand side of the lane. Everyone else lines up along the opposite side of the lane, near lane line. When the first person takes their turn, wait until they cross the center line, then second person takes their turn. Keep going until everyone has done their activity.



SL + FLY K

3 x SL + FLY K

Stay in SL and do fly kick. At the surface do 3 more FLY kicks in soldier position (with hands near hips).



SL through Hula Hoops

3 x SL through Hula Hoops

Hold the hula hoop with the base touching the bottom at the T mark.

More advanced, move the hula hoop to the bottom at the flags.



Streamline (SL) – Take the Elevator Down

Take the Elevator Down

Describe going underwater and putting your feet on the wall for a streamline like “Taking the elevator straight down.”

Most beginner swimmers will put their feet near the surface of the water, or not push off at all.

Encourage dropping down first, then rotating so that feet go to the wall, then growing from a “little sprout” into streamline.



SwimSheets

SwimSheets

Quick visual swim skill sheets to make teaching swimming fun and effective.

  • Underwater and Glides
  • Crawls and Breathing (freestyle and backstroke)
  • Breaststroke
  • Butterfly
  • Refining Freestyle
  • Open Turns
  • Flip turns

See the essential skills broken into logical progressions and use the images and pictures.

Learn the skills yourself.

Use these sheets as references for your swimmers.



Template – Dev 02

Warmup

100 IM Kick

100

2 x 25 Position 11

Question of the Day:
Correct = 50
Wrong = 50

4 x 25 on 1:00

Split up into two groups:

Group 1:

Group 2:

Get back together into one group



Template – Dev 1

Dryland Activities:

Question of the Day:
Correct =
Wrong =

Warmup in water:

100 IM Kick
2 x 25 position 11.

Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).

Split Up into 2 Groups

Group 1

Group 2

Get back together in one group

Q of the Day Answer:



Template – Lessons

Activity 1:

Activity 2:

Challenge:



Test Set: Swim for 5 Minutes.

Test Set: Swim for 5 Minutes.

Swim for 5 minutes.

Count how many lengths, or 25’s, or one direction, that you swim.

Avoid stopping at the wall.

Minnows: Must swim 4 lengths, or 25’s of FREE first, then can do any of the following by 25: FR, BK, FR K, or BK K.

Sharks: Must swim 4 lengths, or 25’s, or a 100 of FREE first, then can do any of the following by 25: FR, BK, FR K, BK K, FLY K.



Three key points Full Crop

Some key points:

Build Trust over time.

  • Earn trust. Be honest.
  • Demonstrate first.
  • Respect swimmer choices

Ask Often

  • “Do you want to go under?”
  • Kiss the water, put your nose in.
  • How about your chin?

Incremental Steps

  • Go slowly. Start with 1 build up to 7.
  • Avoid jumping steps.


Three Key Points Template Empty

Some Key Points about …



True or False Game

True or False Game

Everyone gets out of the water. Line up with a fair amount of space between each person. Two feet’s toes on the edge.

Coach:
“If I say something true, you jump in. If I say something false, do not jump in.

If you’re wrong, you’re out. Last one in wins. If everyone is out, I win.”

1st statement is easy and always true.
“This is a swimming pool.” or something similar.

Then ask swimming questions getting ever more specific.
“you must touch the wall with 2 hands on freestyle” – False. You don’t HAVE to.

Make statements about the coach that the swimmers would know.
“My name is…”
“I went to high school at…”
innocuous innocent facts that are appropriate for a child setting.



Unicorn Buddy Backstroke Swim

Unicorn Buddy Backstroke Swim

Find a partner.

One person is the unicorn horn, the other is the backstroke swimmer.

Unicorn horn puts their feet on the swimmer’s head and sculls on their back remaining at the surface with body flat.

Swimmer swim backstroke and pushes the “unicorn horn.”



Untitled Reusable Block

Some Key Points about breathing



Untitled Reusable Block





Video: 6 common FREE mistakes



Video: 6 kick switch with 3 free



Video: BR drill kick down breaststroke



Video: Chloe Sutton Breathing in Freestyle



Video: Head Tap Drill



Video: Nathan Adrian Freestyle Swim



Video: SL on side – Jeff



Video: Speedo Technique Butterfly Full



Video: Streamline basics



Visual Skill Sheets

Visual Skill Sheets

Quick visual skill sheets for the basics. These dovetail nicely with the SwimSheets.
(*A part of Premium Lesson Plans – Digital)

  • Streamline
  • Position 11
  • Supported and Unsupported Front Glides
  • Supported and Unsupported Back Glides
  • Breaststroke Arms
  • Breaststroke Kick
  • Breaststroke Progressions
  • Breaststroke Drills

Each sheet has a picture, a script or guide, and key points on how you should teach each.

Learn the skills yourself.

Use these sheets as references for your swimmers.



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