Classes
Babies (6 – 24 months) (30-minute class):
- Water familiarization and enjoyment
- Learning to kick/move productively
- Water safety/survival
Toddlers (2 – 4 years) (30-minute class):
- Water familiarization and enjoyment
- Learning proper techniques to kick on front and back (10m)
- Independent swimming (10m)
- Water survival skills
Kids (4 years +):
Level 1 (30-minute class):
Freestyle:
- Correct body position
- Efficient kicking
- Generate strong propulsion with arm strokes
- Breath control
Backstroke:
- Correct body position
- Efficient kicking
Water survival skills:
- Floating on front and back
Level 2 (30-minute class):
Freestyle:
- Breathing to the side with kickboard (25m)
- Correct head and body position
Backstroke:
- Backstroke shoulder rotation and hand entry with kickboard (25m)
Dives:
- Racing dives
- Toy retrieval
Level 3 (30-minute class):
Freestyle:
- Breathing to the side (25m)
- Correct head and body position
Backstroke:
- Backstroke shoulder rotation and hand entry (25m)
Dives:
- Racing dives
- Underwater streamline glide
- Toy retrieval
Level 4 (30-minute class):
Freestyle:
- Breathing to the side (50m)
- Correct head and body position
Backstroke:
- Backstroke shoulder rotation and hand entry (50m)
Butterfly:
- Butterfly kick with kickboard
Dives:
- Racing dives
- Underwater streamline with butterfly kick
Level 5 (45-minute class):
Freestyle:
- Bilateral breathing (100m)
- Correct head and body position
Backstroke:
- Backstroke shoulder rotation (100m)
Butterfly:
- Butterfly kick with kickboard
- Butterfly kick with breastroke arms
- Introduction of flippers
Dives:
- Racing dives
- Underwater streamline with butterfly kick
- Sprints
Level 6 (45-minute class):
Freestyle:
- Bilateral breathing (200m)
- Correct head and body position
Backstroke:
- Backstroke shoulder rotation (100m)
Butterfly:
- Butterfly kick with kickboard
- Butterfly kick with breastroke arms
- Introduction of flippers
Breastroke:
- Breastroke kick with kickboard
- Breastroke timing drills
- Complete breastroke (50m)
Dives:
- Racing dives
- Underwater streamline with butterfly kick
- Sprints
Turns:
- Freestyle tumble turn drills
Level 7 (1 hour class):
Freestyle:
- Bilateral breathing (400m)
- Introduction to interval training
Backstroke:
- Backstroke shoulder rotation (100m)
- Racing starts
Butterfly:
- Butterfly kick with kickboard
- Flipper sets
- Complete butterfly (50m)
Breastroke:
- Breastroke kick with kickboard
- Complete breastroke (100m)
- Racing starts
Dives:
- Racing dives
- Introduction to grab starts
- Underwater streamline with butterfly kick
- Sprints
Turns:
- Freestyle tumble turn
- Breastroke turns
- Butterfly turns
Competitive Squad (1.5-hour session)
- Dry-land conditioning
- Warm up
- Pre-set
- Main set
- Drills
- Sprints
- Cool down