Learn to Swim

Level 1

Unassisted Entry into Water

Enter the water safely, confidently and unaided.

• Water no deeper than the child’s chest depth;
• Sit on side of pool;
• Turn over onto stomach, place both hands firmly on pool side;
• Slide down wall while feet feel for pool floor;
• Hands remain in contact with pool side;
• Practise until confident.

Safe Exits

Leave the water safely, confidently and unaided.

• Ladder – one person at a time and use hand rail.
• Push and Hook – push on hands and hook a knee over pool edge.

Submerge and Blow Bubbles

Submerge body completely. Breathe out underwater to create bubbles.

• Take a full breath, squat down (hold pool side if needed), and blow bubbles.
• Bubble through mouth and/or nose;
• Encourage child to exhale as soon as face is in water.

Oper Eyes Underwater and Pick up Obects

Picking up objects underwater with eyes open for observation, orientation and confidence.

• Crouch down and pick up an object.
• Exhale while underwater, and open eyes to identify object.
• Stand up, and let water run off-face

Lesson Plans

Level 2

Sit and Turn Entry

Sit and ¼ turn entry into shallow water allowing for safe entry and building confidence.

• In to water of no more than chest depth;
• Sit on edge of pool;
• Place one hand on side of pool, fingers parallel to edge, legs in the water;
• Take weight on hand and with a small push, quarter turn into water;
• Bend knees when feet touch pool floor;
• Keep hold of edge until feet are securely placed.

Float on Front

Float unassisted on front and regain feet.

• Start crouched down with shoulders in the water, face in water, eyes looking at pool floor, arms stretched out (i.e. starfish);
• Extend arms and rest hands gently on pool edge;
• Let feet and extended legs float to surface;
• Regain feet by pulling arms down to side as knees move to chest, lift head and stand.

Float on Back

Float unassisted on back and regain feet.

• Start crouched down with shoulders in the water;
• Lie back in the water (parent should assist from behind head supporting shoulders, progressing to head);
• Ears in water, chin lifted, eyes looking up;
• Horizontal body position is crucial for good floatation;
• Movement of legs may be necessary to keep at surface;
• Relaxation is important;
• Regain feet by bringing head forward (chin to chest), bend at waist and knees, palms facing down pushing towards pool floor, feet will naturally go toward pool floor.

Glide on Front

Glide on front using legs for propulsion.

• On front, glide without support with strong push from wall;
• When gliding confidently add a relaxed leg action;
• Long, loose legs and pointed toes, relaxed ankles, small fast kicks;
• Heals should just break the surface of the water;
• Watch for streamlined body position, exhalation and relaxation;
• Head in a direct line with body, arms above ears and chin tucked in;
• Progressively increase distance i.e. 2m, 4m, 6m, and 8m including push from wall.

Glide on Back

Glide on back using legs for propulsion.

• Flat body position;
• Head back, chin off chest, ears just under the water;
• Chest up, hips up;
• When gliding confidently add a relaxed leg action;
• Leg action starts from the hips;
• Knees stay under the water;
• Extended legs with pointed toes;
• Normal breathing open eyes.

Freestyle Arm Action

Continuous arm stroking on front, with or without exhalation.

• Big slow arm strokes – practice in and out of the water; Walk in water, chin on water, arms moving;
• Finger tips enter the water first in front of shoulder with a relaxed long reach;
• Hand pulls under water then pushes to hip;
• Thumb touches thigh before exiting the water;
• Complete 4 controlled strokes, exhale and stand;
• Extend to 6, 8 maximum controlled strokes on one breath.

Backstroke Arm Action

Continuous back stroke arm action with regular breathing.

• Big slow arm strokes – practice in and out of the water;
• As arm swings backwards, brush ear with shoulder (top of arm);
• Little finger enters the water first, arm fully extended in line with shoulder.

Sculling

Sculling is a fundamental skill, it is the basis of propulsion for all strokes and water safety.

• Stand in pool at wall and practice lower arm movements, elbows are comfortably out from body, hands near waist or hips, arm action is a continuous inward and outward movement;
• Thumbs down on push out, thumbs up on pull in (maintain pressure on water with hands);
• Palms of hands push away from body as forearms sweep outwards, and pull towards body as they sweep inwards;
• To extend try sculling on back or sitting on a floatation aid, note small leg movements maybe needed to achieve balance.

Rigid Aid Assistance

Reaching using a rigid aid is a method of assisting others from the water.

• Reach out to person in difficulty ensure a well balanced and secure position (lying, leaning on raised pool wall, or kneeling) with a rigid aid, e.g. stick.
• Learn to accept, and use help offered.
• Be able to receive clear and concise instructions and act on them.
• Try on front with arms straight out in front, and on back either with arms extended over head or hands grasping aid on to one shoulder.
• Assist from water.

Lesson Plans

Level 3

Crouch and ¼ Turn Entry

Crouch and ¼ turn entry into shallow water allowing for safe entry.

• This should only be used when child can stand safely in the water;
• Crouch on poolside with toes over the edge;
• Place one hand on pool side, fingers parallel to the edge;
• Allow hand to take body weight, jump into pool making a quarter turn;
• Hands remain in contact with pool edge until child standing safely.

Float with Improvised Aid i.e. Bucket

Learn how to improvise with a flotation aid.

• Curl up as much as possible without losing balance;
• Lie back and bring bucket to stomach or chest, bucket needs to remain level to avoid air escaping;
• Relax.

Breathing Position

Freestyle breathing position at the wall with feet on floor.

• Right hand outstretched holding wall, left arm on water surface behind, back of head on right arm (breathing position), looking at pool side;
• Roll left shoulder down so eyes are looking at the pool floor, exhale into the water;
• Return to breathing position by rolling left shoulder out of the water, then inhale in breathing position;
• Practice the above position by holding a kick board or floatation aid, walk and practice the breathing position;
• In breathing position practice leg action on side while holding a floatation aid with out stretched arm.

Single arm freestyle with floatation aid

• Hands enter in front of shoulder, hand pulls under water then pushes back towards hip and out at thigh;
• Hold floatation aid with single arm in front, other arm (breathing arm) at side – 2/3 or 4 strokes exaggerate breathing position and repeat;
• Practice with alternate arms, extend stroke and breathing cycles.
• Maintain breathing position for good streamline body.

15M Freestyle

Continuous freestyle arm action, with regular breathing sequence.

• Swim four slow strokes return to breathing position, hold breathing position (place back of head on arm);
• Ensure kick is continuous, ensure head in breathing position when breathing, “one , two, bubble and breathe”;
• Practice and increase until 15m covered.

15M Backstroke

Continuous back stroke arm and leg action with regular breathing.

• Big slow arm strokes, arms move opposite to each other;
• Maintain strong and continuous kick throughout, hips and chest high at surface;
• Practice and increase distance until 15m covered.

15M Scull

Move through water using the sculling action on back.

• Either head first or feet first sculling;
• Basic action as detailed in level 2 where propulsion comes from lower arms and hands;
• Move through the water and extend until 15m covered.

Non Rigid Equipment Assistance

Reaching using available and improvised non-rigid equipment is a method of assisting others from the water.

• Experiment using a variety of positions, e.g., ‘pretend to be injured or have cramp, accept and use help offered i.e. rope, clothing or towel.
• Throw one end of non-rigid equipment to the person in difficulty, using an over arm or round arm action, ensure well balanced and secure body position.
• Assist from water.

Lesson Plans

Level 4

Individual Survival Initiatives

Skills and assistance signal for individual survival.

• Use a variety of skills for individual survival i.e. floating and treading water;
• Any leg action which keeps the face above water is acceptable i.e. dog paddle;
• Let your child experiment to determine best personal survival strategy;
• Emphasis relaxation and energy conservation;
• Assistance signal – practice raising one arm perpendicular to the surface, less energy is expended if floating on back while signaling rather than treading water vertically.

25m Freestyle

Swim 25m freestyle – continuous freestyle arm action, with regular breathing.

• Refer to detailed action explained in Level three.
• Extend distance until 25m is covered.

25m Backstroke

Swim 25m back stroke arm and leg action with regular breathing.

• Refer to detailed action explained in Level three.
• Extend distance until 25m is covered.

15M Survival Backstroke

Survival backstroke arm action is an extended sculling action below the surface, while the leg action could be similar to breaststroke on back. This is a good stroke for long distances, especially swimming in clothing.

• Leg action is similar to breast stroke but swum on back, leg action could be any type so long as its coordinated with the arm action;
• Hands are brought up the sides, just brushing torso, hands point outwards (about shoulder level);
• Arms commence their drive to sweep towards feet as the legs drive;
• Knees remain underwater, chin slightly tucked in;
• Extend distance until 15m is covered.

Lesson Plans

Level 5

Sidestroke

Sidestroke, with underwater arm action, is a useful “resting stroke” with easy breathing and good visibility. It can be swum for long distances, even in clothing, and also allows for communication with others.

• Sidestroke leg action work in a scissors action, with one leg moving to front of body and other behind;
• Legs bend before they part and streamline as they snap shut, legs never cross, propulsion comes from legs closing vigorously;
• Emphasize gliding and not continuous actions;
• Arm action propulsion comes from lower (leading arm) which pulls as upper arm recovers towards chin;
• There is only one arm action to each leg action, and then a glide phase;
• Eyes look forward without head turning forward;
• Extend distance until 25m is covered.

H.EL.P.

HE.A.T. (Heat Escape Lessening Position) protects most areas of greatest heat – loss from body (head, armpits, neck, sides of torso, and groin) Note: PFD required for this exercise.

• Heat is lost from body to colder surrounding water at a rate 25 times faster than air of same temperature;
• Curl up to protect major heat loss;
• Emphasize the wearing of a life jacket or PFD (Personal Floatation Device), make sure life jackets are firmly secured;
• Encourage your child to discover their own most stable, relaxed position, experimenting with leg positions to prevent rolling. 

Clothed Survival

2minutes demonstrating appropriate swimming strokes and useful survival skills while dressed in clothing.
Note: Warning, wearing clothing restricts movement and must be managed appropriately.

• Dressed in swimwear, long pants and long sleeved shirt, without stress practice swim strokes, interspersed with survival strokes;
• Conserve energy by swimming slow, relaxed strokes – side stroke, survival backstroke interspersed with sculling, floating and treading water.
• Remove clothing at end of swim without touching floor or sides of pool.
• Watch carefully for any signs of distress.

50m Freestyle

Swim 50m freestyle – continuous freestyle arm action, with regular breathing.

• Refer to detailed action explained in Level three and four.
• Extend distance until 50m is covered.

50m Backstroke

Swim 50m backstroke arm and leg action with regular breathing.

• Refer to detailed action explained in Level three and four.
• Extend distance until 50m is covered.

Lesson Plans