Station skills and goals.

STATION 1

SKILLS

• ADAPTATION          

• MOVEMENT         

• BREATH HOLD & RELEASE

• FACE IN

• OPEN EYES

• BLOW BUBBLES

• BOBBING W/ BUBBLES & AIR EXCHANGE

GOALS TO MOVE TO THE NEXT STATION

• 10 RELAXED BOBS

STATION 2

REVIEW SKILLS

• 10 RELAXED BOBS

SKILLS

• FRONT FLOAT & RECOVER

• FRONT GLIDE & RECOVER

• BACK FLOAT & RECOVER

• BACK GLIDE & RECOVER

GOALS TO MOVE TO THE NEXT STATION

• FRONT GLIDE & RECOVER FOR 5 SECONDS

• BACK GLIDE & RECOVER FOR 5 SECONDS

STATION 3

REVIEW SKILLS

• FRONT GLIDE & RECOVER

• 5 SEC.

• BACK GLIDE & RECOVER

• 5 SEC.

SKILLS

• PORPOISING

• FRONT KICK, GLIDE, RECOVER

• BACK KICK, GLIDE  &  RECOVER

• DOLPHIN KICK, GLIDE  &  RECOVER

GOALS TO MOVE TO THE NEXT STATION

• FRONT KICK - 15 FT.

• BACK KICK - 15 FT.

STATION 4

REVIEW SKILLS

• FRONT KICK - 15 FT.

• BACK KICK - 15 FT.

SKILLS

• ROLL OVER: FRONT/BACK

• ROLL OVER: BACK/FRONT

• FINING & SCULLING

• SIDE-GLIDE-KICK

• CRAWL ARMSTROKE

GOALS TO MOVE TO THE NEXT STATION

• SIDE-GLIDE-KICK  20 FT.

• CRAWL STROKE 20 FT. NO BREATHING

STATION 5

REVIEW SKILLS

• SIDE-GLIDE-KICK 20 FT.

• CRAWL STROKE 20 FT. (NO BREATHING)

SKILLS

• CRAWL STROKE W/ BREATHING

• BACK CRAWL STROKE

GOALS TO MOVE TO THE NEXT STATION

• CRAWL STROKE W/ BREATHING

• 30 FT. MIN. 4 BREATHS

STATION 6

REVIEW SKILLS

• 30 FT. CRAWL W/Breathing

SKILLS

• EXTENDED FREESTYLE

• TREAD WATER

• JUMP IN & TREAD

• SITTING DIVE

• KNEELING DIVE

• STANDING DIVE

GOALS TO MOVE TO THE NEXT STATION

• 25 YD. FREESTYLE

• BACKSTROKE 30 FT.

• TREAD WATER 1 MIN.

STATION 7

REVIEW SKILLS

• 25YD. FREESTYLE

• 30 FT. BACKSTROKE

• 1 MIN. TREAD

SKILLS

• BREASTSTROKE KICK

• BREASTSTROKE SWIM

• BUTTERFLY ARMS

• BUTTERFLY ARMS

GOALS TO MOVE TO THE NEXT STATION

• 50 YD. FREESTYLE

• BACKSTROKE 30 FT.

• KICK BREASTSTROKE 20 FT.

STATION 8

REVIEW SKILLS

• 50 YD. FREESTYLE

• 25 YD. BACKSTROKE

• 20 FT. BREAST KICK

SKILLS

• FREESTYLE W/ BI-LATERAL

• TURNS

GOALS TO MOVE TO THE NEXT STATION

• 100 YD. FREESTYLE W/ 25 BI-LAT BREATH

• 25 YD. BREASTSTROKE

• BUTTERFLY 30 FT.

STATION 9

REVIEW SKILLS

• 100 YD. FREESTYLE W/

• 25 BI-LAT BREATHING

• 25. YD. BREASTSTROKE

• 30 FT. BUTTERFLY

SKILLS

• SIDESTROKE KICK

• SIDESTROKE SWIM

• ELEM. BACKSTROKE

• ENDURANCE WORK

GOALS TO MOVE TO THE NEXT STATION

• 200 YD. FREE W/ BI-LAT BREATH 50

• 25 YD. BUTTERFLY

• 50 YD. BREASTSTROKE

• 50 YD. ELEM. BACKSTROKE

• 50 YD. SIDESTROKE

Back to Swim Lesson Information