Swim Lessons Help
Skills demonstrations and lesson plan templates for all programs
Swim School Program
Foundation swimming skills for beginners to intermediate swimmers, focusing on water competency and basic stroke development.
Swim - Roll - Swim
Child uses any forward movement, rolls into a backfloat position to rest, and then returns to the forward movement.
Side - Roll - Side
Child swims in a side streamline position, rolls into a backfloat to rest, and then returns to swimming in a side streamline.
3x3 Swim Drill
Child starts in side breathing position, performs 3 freestyle strokes, exhales into the water, and rolls onto back/side to breath whilst continuing to kick for 5 seconds. Repeat for two or more sets.
3 Strokes Stop
Child starts in side breathing position, performs 3 freestyle strokes, exhales into the water, and rolls onto back/side to breath whilst continuing to kick for 5 seconds.
Starfish Float (Front & Back)
Child extends arms and legs like a starfish, head is in line with body, and they float unassisted and balanced for 3-5 seconds.
Reach or Throw Assist + Calling EMS
Child uses floating tool to assist another student to the pools edge and knows the phone number for Emergency Services.
Tuck & Stand From Front
From a supported horizontal position with the feet off the bottom in waist-deep water. Child brings the knees to the chest, lift the head to let the hips drop, then extend the legs to place the feet on the bottom in a balanced stand.
Roll to the Back from Front Beginner Stroke
Child starts in beginner stroke on the front with the face in the water, they exhale into the water, roll onto back, breathe while on back, repeat.
Swim School Lesson Plans
Plan Set 1 of 4Swim School - White (Version 1)
Swim School - Red(Version 1)
Swim School - Yellow(Version 1)
Swim School - Blue(Version 1)
Swim School - Green(Version 1)
Stroke School Program
Beginner stroke technique refinement and competitive swimming skills for intermediate to advanced swimmers.
Freestyle Kicking
Proper flutter kick technique with straight legs, pointed toes, and consistent rhythm from the hips.
Freestyle Exhaling
Proper breathing technique with controlled exhalation underwater and quick inhalation during stroke rotation.
Freestyle Pull Drill - Chicken Wing
Drill focusing on high elbow catch and pull technique with exaggerated arm recovery position.
Freestyle Pull Drill - Fingertip Glide
Technique drill emphasizing streamline position and fingertip drag during the recovery phase.
Backstroke Pull Drill - 30/60/90
Progressive arm position drill teaching proper backstroke pull angles at 30, 60, and 90 degrees.
Backstroke Pull Drill - Thumb/Wave/Pinky
Hand position and rotation drill focusing on proper entry and catch in backstroke technique.
Backstroke Kicking
Flutter kick technique for backstroke with proper body position and consistent leg movement.
Butterfly Body Movement - Arms Down Pulsing
Body undulation drill with arms at sides, focusing on wave-like motion from head to toe.
Butterfly Body Movement - Streamline Pulsing
Advanced undulation drill in streamline position, coordinating body wave with dolphin kick.
Butterfly Pull Drill - Butterfly Stroke Pulsing
Full stroke butterfly with emphasis on timing between arm pull and body undulation.
Butterfly Drill - Butterfly with Fins
Training drill using fins to develop proper dolphin kick and stroke timing in butterfly.
Breaststroke Pull
Proper arm movement in breaststroke with correct hand positioning and pull pattern.
Breaststroke Pull Drill
Isolated arm movement drill focusing on technique refinement and muscle memory development.
Breaststroke Kick
Frog kick technique with proper leg positioning, timing, and power generation.
Racing Dive
Competitive start technique from the blocks with optimal entry angle and streamline position.
Open Turn
Two-hand touch turn technique used in breaststroke and butterfly swimming.
Freestyle Flip Turn
Somersault turn technique for freestyle with proper approach, flip, and push-off.
Backstroke Flip Turn
Backstroke to freestyle flip turn with proper rotation and timing techniques.
Swim in Trains
Group swimming formation technique for maintaining proper spacing and pace in lane training.
Swim on Intervals
Training technique using timed intervals to improve speed, endurance, and race preparation.
Stroke School Lesson Plans
Plan Set 1 of 4Stroke School - White (Version 1)
Stroke School - Red(Version 1)
Stroke School - Yellow(Version 1)
Stroke School - Blue(Version 1)
Stroke School - Green(Version 1)
Starbabies Program
Parent and child water introduction classes focusing on water comfort, safety, and bonding through play-based activities.
Cueing the Child
Communication techniques and verbal/visual cues to guide young children through water activities safely and effectively.
Directed Submersion
Controlled underwater experiences with proper support and timing to build water confidence in young children.
Hip and Knee Launches
Gentle launching techniques using hip and knee support to introduce children to forward movement in water.
Back Drifts
Teaching infants and toddlers to relax and float on their backs with minimal support, building water comfort.
Supported Kicking on Back
Guided leg movement practice while in back float position to develop coordination and strength.
Water Safety Lesson Plan
- Welcome and announcements – 1 minute
- The importance of asking permission before entering the water – “May I?” rhyme (2 minutes)
- Safer entries – 4 minutes
- Group song or activity – 2 minutes
- Holds – 6 minutes
- Group song or activity – 2 minutes
- Introduction to water play – 6 minutes
- Group song or activity – 2 minutes
- Reinforce need for constant and dedicated surveillance – “Eyes on Me” rhyme (2 minutes)
- “I Now Know That” review activity – and announcements regarding next lesson (2 minutes)
Body Position + Movement
- "Brittany Has a Lifejacket" water safety rhyme – Demonstrate selecting and putting on a lifejacket, adults put them on the children. Ask permission and enter the water (5 minutes)
- Vertical position & 3 stages of back position – Demonstrate, then individual practice (while wearing lifejackets) (5 minutes)
- Group song or game – 2 minutes
- Front & side position – Demonstrate, then individual practice (while wearing lifejackets) (4 minutes)
- Practice same body positions without lifejackets – With assistance (8 minutes)
- Group song or game – 2 minutes
- Review appropriate use of flotation – 1 minute
- "I Now Know That..." review – and announcements for next lesson (3 minutes)
Reach or Throw Water Safety Lesson
- "Reach or Throw" water safety rhyme – Followed by asking permission and entering the water (3 minutes)
- Reaching assists demonstration – 2 minutes
- Cue and jump in – Demonstrate, then individual practice: cue and jump in (or from sit), cue and jump in with turn back to wall and pull up (3 minutes)
- Group song or activity – Suggested: *Humpty Dumpty* and fall in, turn back to wall, and pull up (2 minutes)
- Using targets – Demonstrate and individual practice (8 minutes)
- Vertical submersion to target – Demonstrate and individual practice, including turn to wall and pull up (8 minutes)
- Group song or game – 2 minutes
- "I Now Know That..." review – and announcements regarding next lesson (2 minutes)
Jump, Launch, and Exit Water Safety Lesson
- Asking permission – Class enters (1 minute)
- Group song – 2 minutes
- Review and practice – Cue and jump from side, turn to the wall, vertical submersion to target (or based on individual level) (5 minutes)
- Group song or activity – 2 minutes
- Launches – Demonstrate and individual practice; includes launch to horizontal submersion (10 minutes)
- Group song or activity – 2 minutes
- Climbing out – Demonstrate and individual practice (for those able) (4 minutes)
- "I Now Know That..." review activity – And announcements for next class (3 minutes)
RWI Prevention & Air Recovery Water Safety Lesson
- "Don't Drink the Water" safety rhyme – Explanation of Recreational Water Illness (RWI) prevention (3 minutes)
- Asking permission – Class enters the water (1 minute)
- Group song – 2 minutes
- Review and practice – Launch to a target (and other skills based on individual level) (4 minutes)
- Drifting and rolling for air recovery – Demonstrate and practice: rolling from front to supported back float (10 minutes)
- Water play – 5 minutes
- Group song or activity – 2 minutes
- "I Now Know That..." review activity – And announcements for the next class (3 minutes)
Launch, Float & Movement Water Safety Lesson
- Asking permission – Class enters the water (1 minute)
- Group song – 2 minutes
- Review and practice – Launch to target, rolling from front to supported back float (and other skills based on individual level) (5 minutes)
- Kicking and pulling – Demonstrate and practice with and without flotation; includes sliding/jumping with roll over (10 minutes)
- Water play and group song – 10 minutes
- "I Now Know That..." review activity – And announcements for the next class (2 minutes)