Level 1- INTRODUCTION TO WATER SKILLS: Enter and exit the water using the ladder, steps or side; blow bubbles (3 seconds); demonstrate bobbing (5x); open eyes underwater / retrieve submerged objects (2x); Front glide and back glide (2 body lengths) and recover to a vertical position; Roll from front to back/back to front; arm and hand treading actions; demonstrate alternating and also simultaneous leg action on front/back (2 body lengths); demonstrate alternating and simultaneous arm action on front/back for 2 body lengths); demonstrate combined arm and leg actions on front/back (2 body lengths); learning water safety. In order to move to the next level, students must complete exit skills. (1) enter water independently, travel at least 5 yards, bob 5x, and safely exit the pool and (2) Glide on front for at least 2 body lengths, roll to a back float for 5 seconds and recover to a vertical position.
**This level may demonstrate with assistance, and we are requesting one parent to accompany child in water each class.
Level 2- FUNDAMENTAL AQUATIC SKILLS: Enter by jumping or stepping into shoulder deep water independently; exit water using ladder, steps or side; fully submerge and hold breath (10 seconds); bob (10x) independently in chest deep water; open eyes underwater and retrieve submerged objects (3x -chest deep); demonstrate rotary breathing (5x); front/back glide (2 body lengths); Face down, demonstrate for 10 seconds -front, jellyfish and tuck floats; Recover from floats to vertical position; back float (15 seconds); roll front to back/back to front; change direction of travel while swimming on front or back; tread water using arm and leg actions; combine arm and leg actions on front (5 body lengths); finning on back (5 body lengths); combined arm and leg actions on back (5 body lengths); Safety skills. Exit skills for this level include: (1) step from side in check deep water, push off bottom, move into treading or floating for 15 seconds, swim on front and/or back for 5 body lengths and exit the water (2) Move into a back float for 15 seconds, roll to front and recover to vertical and (3) Push off and swim using combined arm and leg actions on front for 5 body lengths, roll to back, float for 15 seconds; roll to front, then continue swimming for at least 5 body lengths.
Skills in this level must be demonstrated without assistance.
Level 3 - STROKE DEVELOPMENT: Enter water by jumping from side into deep water, headfirst entry from seated and kneeling positions; Bobbing to safety (15x) in chest deep water; rotary breathing (15x); survival float on front (30 seconds); back float (1 min.); change from vertical to horizontal on front/back and rotate one full turn; tread water (1 min in deep); Streamline on front and flutter/dolphin (3-5 body lengths); Front crawl (15 yards); elementary backstroke (15 yards); scissors kick (15 yards); Safety skills. Exit skills: (1) Jump into deep from the side, recover, maintain treading or floating position for 1 minute; rotate one full turn to exit point, level off, swim front crawl and/or elementary backstroke for 25 yards, then exit the water (2) Push off in streamlined position, swim front crawl for 15 yards, change position and direction and swim elementary backstroke for 15 yards, then exit water.
Level 4 - STROKE IMPROVEMENT: Enter water headfirst using compact and stride positions; swim underwater (3-5) body lengths); feetfirst surface dive; survival swimming; front crawl and back crawl open turn; tread water using 2 different kicks (breaststroke scissors or rotary) for 2 min; front crawl (25 yards); breaststroke (15 yards); butterfly (15 yards); streamline and kick (dolphin and flutter) front/back (3-5 body lengths); elementary backstroke (25 yards); back crawl (15 yards); sidestroke (15 yards); safety skills. Exit skills include: (1) feetfirst entry into deep water, swim front crawl for 25 yards, change direction and position and swim elementary backstroke for 25 yards (2) Swim breaststroke for 15 yards, Change position and swim back crawl for 15 yards and (3) submerge and swim 3-5 body lengths, return to surface and exit water.
Level 5 - STROKE REFINEMENT Enter water using shallow angle dive; shallow angle dive, glide 2-3 body lengths and begin any front stroke; tuck and pike surface dives; front and back flip turns; treading water (5 min); Tread legs only (2 min); front crawl (50 yards); breaststroke (25 yards); Butterfly (25 yards); Elementary backstroke (50 yards); back crawl (25 yards); sculling (30 seconds); sidestroke (25 yards); Safety skills. Exit skills (1) Perform a shallow angle dive into water at least 9 feet deep; swim front crawl for 50 yards (flip turns) and then elementary backstroke 50 yards with turns (2) swim breaststroke for 25 yards, change direction with turns and then swim back crawl for 25 yards.
Level 6: PERSONAL WATER SAFETY OR FITNESS SWIMMER OPTIONS
(Students choose one option on the first day of class, depending on their interests when enrolling in Level 6)
Requirements for all level 6 courses include: Front crawl (100 yards); elementary backstroke (100 yards); Breaststroke (50 yards); Sidestroke (50 yards); Butterfly (50 yards); Turns – open and flip turns on front and back, sidestroke open, butterfly and breaststroke.
PERSONAL WATER SAFETY OPTION 1 - For those interested in pursuing lifeguarding (age requirement of 15 for lifeguarding)
In addition to the core level 6 skills, students will learn specialty skills of HELP and Huddle positions, tuck and pick surface dives; back front for 5 min, survival float and swimming, treading water for 2 min using legs only and surface diving to retrieve an object from the bottom (7 feet). EXIT SKILLS: (1) swim 50 yards continuous swim using any 5 strokes for at least 50 yards of each of the 3 strokes; (2) jump into deep water, perform a survival float for 5 minutes, roll onto back and back float for 5 min; (3) Perform feetfirst surface dive, retrieve an object from the bottom.
FITNESS SWIMMER OPTION 2 - For those interested in competitive swimming or to improve personal workouts
In addition to the level 6 core skills, participants will learn: surface diving and retrieving an object from the bottom (7 ft), how to circle swim, use a pace clock, use a pull buoy, fins, paddle, set up an exercise program demonstrate various training techniques, calculate target heart rate, demonstrate aquatic exercise. EXIT SKILLS: (1) 500 yards continuous swim using 3 stroke and 50 yards of each stroke (2) Perform the Cooper 12-minute swim test and compare results and pre-assessment results.