Adult Achievement Goals

Adult Group Lessons

Overcoming Fear of Water

Overcoming Fear of Water

Standards
Beginning Swimming

Beginning Swimming

Standards
Deep Water

Deep Water Swimming

Standards
Beginning Strokes

Beginning Strokes

Standards

Overcoming Fear of Water

  • Pool safety, entry and exit
  • Full submersion, holding breath
  • Front float and stand up at wall and away from wall
  • Exhale into the water through nose and mouth
  • Breathing: inhale/exhale while head enters/exits the water (air exchange)
  • Move using hands and arms
  • Front elementary stroke and glide (underwater arm sweeps)
  • Buoyancy games
  • Go to the bottom in 4 ft
  • Back float introduction
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Beginning Swimming

  • Front float (15-20 sec)
  • Backfloat 20-60 sec)
  • Buoyancy games
  • Front-Back-Front Rollovers; 1+ minutes without using the bottom or sides
  • Effective propulsion using hands/arms; skulling
  • Front and back propulsion using elementary strokes (underwater arm sweeps)
  • Breathing: inhale/exhale while head enters/exits the water (air exchange)
  • Vertical float; stationary
  • Vertical bobs; 5-10 times with air exchange
  • Move vertical to horizontal float/swim
  • Back float push-off from wall, reverse back to the wall
  • Sustained swim, 2 widths / 60 ft
  • Introduction to streamline and kicking
  • Swim/surface dive to the bottom

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Deep Water Swimming

  • Deep water buoyancy games
  • Front float (15-20 sec)
  • Backfloat (20-60 sec)
  • Vertical float at wall and away from wall 15-20 seconds
  • Vertical bobs; 10-20 times (air exchange)
  • Short corner launch and swim
  • Long corner swim with rollover to breath
  • Sustained swim with rollovers
  • Move vertical bobs to horizontal float or swim
  • Jump in: from sitting, squatting, standing
  • Jump in feet first, bob 60 seconds, swim back to wall
  • Intro to diving from the side  – Sitting, squatting, stride, spring
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Beginning Strokes

  • Introduction to swim gear – goggles, kickboard, fins
  • Body streamline
  • Circle swimming, counter clockwise rotation
  • Bent knee kicking with kickboard and fins, toes pointed
  • Breathing: continuous rollovers, kicking with fins, arms to side.
  • One arm freestyle stroke with kickboard
  • Coach Jim’s freestyle drills; Catch up, zipper, side kick, reach and hold
  • Full stroke freestyle, breathing every cycle, no fins
  • Backstroke kick, knees in water, toes pointed
  • Backstroke drills
  • Full stroke backstroke, no fins
  • Streamline push-offs
  • Freestyle open turn
  • Exposed to butterfly kick
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