index

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

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Kids (4 Years +)

1
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
2
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
3
Level 3
30-minute class
Freestyle
  • › Correct body position
  • › Breathing to the side (25m)
Backstroke
  • › Backstroke shoulder rotation and hand entry (25m)
Dives
  • › Racing dives
  • › Underwater streamline glide
  • › Toy retrieval
4
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
5
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 breaststroke arms
  • › Introduction of flippers
Dives
  • › Racing dives
  • › Underwater streamline with butterfly kick
  • › Sprints
6
Level 6
45-minute class
Freestyle
  • › Bilateral breathing (200m)
  • › Correct head and body position
Backstroke
  • › Backstroke shoulder rotation and hand entry (50m)
Butterfly
  • › Butterfly kick with kickboard
  • › Butterfly kick with breaststroke arms
  • › Introduction of flippers
Breaststroke
  • › Breaststroke kick with kickboard
  • › Breaststroke timing drills
  • › Complete breaststroke (50m)
Dives
  • › Racing dives
  • › Underwater streamline with butterfly kick
  • › Sprints
Turns
  • › Freestyle tumble turn drills
7
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)
Breaststroke
  • › Breaststroke kick with kickboard
  • › Complete breaststroke (100m)
  • › Racing starts
Dives
  • › Racing dives
  • › Introduction to grab starts
  • › Underwater streamline with butterfly kick
  • › Sprints
CS
Competitive Squad
1.5-hour session
Session Structure
  • › Dry-land conditioning
  • › Warm up
  • › Pre-set
  • › Main set
  • › Drills
  • › Sprints
  • › Cool down

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