Learn to swim

Level 1: Water Orientation & Basic Safety

Primary Objective: Comfort in the water, breath control, and basic flotation.

In-Water Skill Requirements:

Submerge mouth, nose, and eyes completely; blow bubbles.

Front and back glides with support (3–5 seconds).

Flutter kick on front and back with assistance.

Assisted recovery from a floating to a standing position.

Water Safety Requirement:

"Look Before You Leap": Understanding safe entry rules, checking water depth, and recognizing lifeguard locations.

Dryland Practice Drill:

Standing Flutter Kick: Sit on the edge of a chair or floor with legs straight out. Practice quick, small kicks from the hips (not the knees) to build ankle flexibility and core engagement.

Level 2: Independent Movement & Floating

Primary Objective: Unassisted floating, self-rescue awareness, and basic stroke propulsion.

In-Water Skill Requirements:

Fully submerge and retrieve objects from chest-deep water.

Independent front and back floats (5–10 seconds) and recovery to standing.

Combined arm and leg actions on front (Freestyle foundation) and back (10–15 feet unassisted).

Tread water using arm and leg movements for 15 seconds.

Water Safety Requirement:

"Reach or Throw, Don't Go": Learning how to assist someone in distress using an extension pole or throwable flotation device without entering the water.

Dryland Practice Drill:

Streamline Squeeze: Stand against a flat wall. Stack hands on top of each other, press arms tight against ears, squeeze shoulder blades, and keep lower back flat against the wall. Hold for 30 seconds to lock in streamline posture.

Level 3: Stroke Development & Rhythmic Breathing

Primary Objective: Mastering side/rotary breathing, elementary backstroke, and deep-water confidence.

In-Water Skill Requirements:

Freestyle with consistent rotary breathing (15 yards).

Backstroke and Elementary Backstroke (15 yards).

Introduction to Breaststroke kick and Dolphin kick mechanics.

Deep-water entry (jump in) and treading water for 1 minute continuously.

Water Safety Requirement:

Survival Floating: Demonstrating energy-conserving floating and breath management in deep water for up to 1 minute.

Dryland Practice Drill:

Rotary Breathing Standing Drill: Bend forward at the waist with arms extended forward. Practice turning the head sideways so one ear stays flat against the shoulder while exhaling smoothly through the nose into the ground and breathing in to the side.

Level 4: Advanced Stroke Refinement & Swim Team Readiness

Primary Objective: Full mastery of all four competitive strokes (Fly, Back, Breast, Free), competitive turns, block starts, and endurance conditioning.

In-Water Skill Requirements:

Freestyle & Backstroke: 50 yards continuous with legal flip turns.

Breaststroke & Butterfly: 25–50 yards with legal open turns and streamlined breakouts.

Competitive Technique: Dive entries off blocks/side, pace clock usage, and basic interval training sets (e.g., 4 x 25 yard on 45 seconds).

Tread water continuously for 3–5 minutes.

Water Safety Requirement: Cramps & Exhaustion Management: Techniques for releasing muscle cramps underwater and utilizing back floats while wearing clothing/gear in open water or deep pools.

Dryland Practice Drill: Dryland Breaststroke & Butterfly Hips: Stand upright and practice hip-hinge snaps for butterfly dolphin rhythm, as well as dryland breaststroke kick positioning (feet turned outward at 90 degree angles before sweeping).

Primary Objective: A flexible, goal-driven course tailored for adult learners, ranging from fear mitigation to fitness lap swimming.

Phase 1: Water Acclimation

Core Focus: Fear reduction, breath control, and basic buoyancy.

In-Water & Safety Skills: Controlled breath-holding and blowing bubbles, standing flotation recovery, deep water acclimation, and personal safety awareness.

Dryland Drill: Diaphragmatic Breathing — Slow, controlled nasal exhales to regulate heart rate and manage water anxiety.

Phase 2: Stroke Foundations

Core Focus: Propulsion, stroke mechanics, and swimming efficiency.

In-Water & Safety Skills: Freestyle with rotary breathing, backstroke rhythm, treading water continuously, and efficient energy usage in deep water.

Dryland Drill: Arm-Leg Coordination — Standing arm path isolation and core alignment exercises.

Phase 3: Advanced Fitness & Lap Swimming

Core Focus: Conditioning, endurance, and lap swimming techniques.

In-Water & Safety Skills: Multi-stroke mastery (Breaststroke/Butterfly basics), flip turns, open turns, pool lane etiquette, and executing workout sets using a pace clock.

Dryland Drill: Ankle & Shoulder Mobility — Banded shoulder dislocates and ankle stretches to improve kick and stroke efficiency.