Beginner training plan
Your first lessonGoal: Comfort and Safety
• Mini “swim test” to show off skills
• Pool rules + safe entry
• Bubble blowing (nose & mouth)
• Supported front float
• Supported back float
Lesson 11+Butterfly, breastroke, refining freestyle and backstroke technique
Lesson 4-10Lessons 4-7: Freestyle
Lessons 8-10: Backstroke + Intro to butterfly
Lesson 2-3Goals: Kicking + body position
1. Straight flutter kick (Pool-edge “rocket kicks” (high hips)
• Kickboard torpedoes (teacher holds board for alignment)
2. Horizontal body position
•Superman glide off wall (2 ft, then 4 ft)
• Back glide push-offs (ears in water, eyes up)
3. Side breathing
•Log roll drill
All 3 of these will be reinforced with fun games as well as drills!
Advanced training plan
Your first lesson1. Film a 25 yd of each stroke from three angles (deck, underwater, head-on)
2. Record baseline metrics: stroke-count, stroke-rate, 15 m breakout time, turn time
3. Mini “challenge” set to determine aerobic/threshold speed (if time allows)
*Every session: Deck-side filming= immediate review and feedback*
Lesson 11+
Continue corrections
NEW:
- Option to review habits out of the water (lifting/dryland training, recovery) and create a plan to maximize productivity
-Option to receive specialized sets tailored to you that you can complete that’ll enforce what we’ve been working on + help build speed/endurance
*Every session: Deck-side filming= immediate review and feedback*
