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Learn to Swim

Our 6 Level Progression
Based on a logical, six-level progression that helps swimmers about 6+ years old and adults develop their water safety, survival and swimming skills. It is designed to give participants a positive learning experience.
 
 
LEVEL 1    
 
• Enter and exit water using ladder, steps or side
• Blow bubbles through mouth and nose
• Bobbing
• Open eyes under water and retrieve submerged objects
• Front and back glides and back float
• Recover to vertical position from a front glide and back float or glide
• Roll from front to back and back to front
• Tread water using arm and hand actions
• Alternating and simultaneous leg actions on front and back
• Alternating and simultaneous arm actions on front and back
• Combined arm and leg actions on front and back
 
LEVEL 2
 
• Enter water by stepping or jumping from the side
• Exit water using ladder, steps or side
• Fully submerge and hold breath
• Bobbing
• Open eyes under water and retrieve submerged objects
• Front, jellyfish and tuck floats
• Front and back glides and back float
• Recover from a front and back float or glide to a vertical position
• Roll from front to back and back to front
• Change direction of travel while swimming on front or back
• Tread water using arm and leg actions
• Combined arm and leg actions on front and back
• Finning arm action on back
 
LEVEL 3
 
• Enter water by jumping from the side
• Headfirst entry from the side in sitting and kneeling positions
• Bobbing while moving toward safety
• Rotary breathing
• Survival float
• Back float
• Change from vertical to horizontal position on front and back
• Tread water
• Push off in a streamlined position then begin flutter and dolphin kicks on front
• Front crawl and elementary backstroke
• Scissors kick
 
LEVEL 4  
 
• Headfirst entry from the side in compact and stride positions
• Swim under water
• Feetfirst surface dive
• Survival swimming
• Front crawl and backstroke open turns
• Tread water using 2 different kicks
• Front and back crawl, elementary backstroke, breaststroke, sidestroke and butterfly
• Push off in a streamlined position then begin flutter and dolphin kicks on back
 
LEVEL 5
                                                      
• Shallow-angle dive from the side
• Shallow-angle dive from the side then glide and begin a front stroke
• Tuck and pike surface dives
• Front flip turn and backstroke flip turn while swimming
• Tread water
• Front and back crawl, elementary backstroke, breaststroke, sidestroke and butterfly
• Standard scull
 
LEVEL 6

• Intro to fitness
• Fundamentals of Diving

 

Faster Swimming
Strength Training Manual for Swimmers


There are a total of 50 weight training workouts, all in the order that have been performed which resulted in team excellence. Get More Information!

Train Smarter! Swim Faster!

Included is a detailed, 16-week pre/during season workout plan as well as a 7-week taper program. This 23-week process (which is also incuded as an Excel Spreadsheet) enables coaches and swimmers to write daily, detailed workouts that focus on creating speed and power while maintaining the swimmers aerobic base. Get More Information!