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