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Swimming Lessons Need Variety |
On this page you find training lesson plans for multiple swimming skills.
These provide a good cross training mix for general fun and fitness, with an emphasis on personal survival.
We assume that you have practiced with your class the various swimming strokes listed in this section.
If not go back to our detailed swimming stroke pages and practice them.
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Basic Clothing Package:
Long sleeve top and long unlined pants.
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Basic Swimming Lesson |
The purpose of this lesson is to give your class a good introduction into survival swimming.
It is assumed that they know how to swim properly.
- From the pool-side or starting block jump in with a forward roll.
While swimming 50 meters, do two consecutive rolls forward and two backwards rolls.
Climb out on pool-side unassisted, not via the ladder.
- In the water, off the wall, swim 50 meter backwards,
interrupted by a trip to the bottom (minimum 2 meter deep), tap the bottom with your feet.
Then pull yourself along a rope over 10 meters length backwards to emerge on the edge.
- From the shallow end with a shuttered goggles, swim underwater five strokes on your front and five strokes on your back.
- From the side in the water lowered with tinted goggles, swim about 8 meters underwater, pick up at least one object from the bottom.
- Swim 50 meters, dive through several loops hanging vertical in the water.
Climb out on pool-side unassisted, not via the ladder.
- From the shallow end swim underwater through the loops.
When reaching the far side, pull a raft with a friend on top over a distance of 25 meter back to the shallow end.
- Implement a land-based rescue from the side to make contact with a friend in the water (min. 6 meter from the side),
using a rope or a rescue throw-bag.
Throwing it to the side of your friend and pull him in.
Step away from the edge.
- From the shallow end swim 15 meter with head above water, dive at an angle and a pick up a dummy manikin (minimum 2 meter deep),
then tow the dummy using a rescue tow grip to the far side of the pool.
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Advanced Clothing Package:
Long unlined pants, long sleeve top, hoodie or sweater, rain jacket or anorak, socks and shoes.
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Advanced Swimming Lesson |
This lesson prepares for a sudden fall into water, like it may happen when boating.
These exercises can be quite exhausting which provides a good training workout.
- Dive into deep water from the pool-side or starting block.
Kick off shoes, take off the rain jacket or anorak and pull off the sweater or hoodie.
Make a float from the anorak and float for one minute.
Then put the hoodie, anorak and shoes back on before you climb out of the water.
- Jump into deep water from the pool-side or starting block.
Inflate the anorak or hoodie.
Make a tight seal around the neck.
Put the collar of the anorak over your mouth, but not the nose.
Inhale with the nose, exhale with the mouth into the anorak.
If done properly it should fill up with air.
Then tread water for 30 seconds with arms crossed and 30 seconds with use of arms.
- With a squat jump carrying a bouyant aid (board, flexible beam, water bottle)
swim to a friend and do a non-contact rescue to pull him to the pool-side over a distance of 10 meters.
- Jump into the water and climb out again in quick succession.
Count how many jumps you can get into one minute.
Thisf simmple exercise will be very exhausting when fully clothed.
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Boating clothes package:
Long unlined pants, long sleeve top, waterproof sailing suit or unlined rainwear, socks and shoes.
| Boat Handling Skills |
- Enter the water from the pool-side or starting block with a leap forward towards a boat 10 meters away in the deep end.
Climb into the boat and then lean back over the side to capsize the boat.
Swim back to the pool-side and climb out.
- Jump into the deep end and swim the last 5 meters underwater, surfacing inside the capsized boat.
Turn it the right side up and climb in.
Climb into the boat and remain there for a moment.
Then leave the boat falling backwards into the water and come up at least 1 meter away from the boat.
- Push the boat out into the deep end.
With a friend swim over to the boat, climb in and assist your friend into the boat.
See how long you both can stand up in the boat before you fall in.
Climb back in and capsize the boat.
Climb onto the capsized boat and paddle it with your hands to the pool side.
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Structure Your Swim Training |
On this page you find one endurance and resistance training lessons
which provide a good cross training mix for general fun and fitness.
We assume that you have practiced with your class the various swimming strokes.
If not go back to our detailed swimming stroke section and practice them.
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For this lesson only swimwear is needed, like this speed suit.
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Endurance swimming sequence in swimwear |
- From pool side or a starting block with a jump of your choice, swim 150 meters breaststroke,
in which at least twice a turning point is correctly made.
- Starting in the water (hands on bar, pool edge or starting block), swim 25 meters lifesaver's backstroke.
- From pool side or a starting block with a dive, swim 25 meters front crawl.
- Starting in the water (hands on bar, pool edge or starting block), swim 25 meters back-crawl.
- From pool side or a starting block with a dive, swim 10 meters (beginners) butterfly.
- From pool side or a starting block with a jump of your choice, swim a number of strokes breaststroke swim.
Then dive to the bottom and pick up 3 rings spaced 2 meters apart.
- In the water on your back, hands on hips, scull 5 meters in the direction of your head,
finish with a 360° squatting turn.
- Starting in the water, swim 10 meter polo crawl, pushing the ball forward.
- In the water in pairs throw a ball a few times to finish of this part.
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Build up Strength |
Begin your training swimming several lengths just in running tights or shorts and measure the time it takes.
You will find this quite easy to do.
Next increase your training level a notch, just like you would do in a gym.
Put on a T-shirt and measure the time to find out what difference the extra resistance makes.
Then add tracksuit bottoms and measure the difference.
Swim a fair distance to get used to the extra resistance on the legs.
Finally put on a tracksuit top and repeat.
Notice the difference.
Next do a variation of this training.
As before start your swim just in T-shirt and shorts.
Then add rain pants or an anorak.
Finally wear the whole suit.
The nylon fabric doesn't soak up much water.
Instead water will collect in the sleeves and pockets.
Hence the training effect is somewhat different.
Raise your arms to drain out the water.
If you teach a class, do a kit race where they swim in their sports kit from one side to the other,
then get out and trade their kit with someone else on their team.
It's nice fast paced fun.
A fun and easy exercise:
Go for a run to a beach or pool.
Swim several lengths dressed in your sports kit.
Jump out at each end, touch the wall or something else and hop back in to swim the next length.
Then run back.
By the time you get home your clothes are almost dry.
Don't forget to shower in your kit before and after your swim to rinse out sweat, chlorine or any dirty water.
Otherwise it rots your kit and starts to smell.
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Clothing for this lesson:
Swimwear, T-shirt,
long sleeved top,
long pants (not skin tight),
shoes with proper sole.
Socks are optional for comfort.
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Resistance swimming sequence |
- Enter the water from pool side or a starting block with a jump of your choice, go completely under water.
- Warm up: Climb out unassisted at the pool-side, not the ladder. Jump back in. Repeat 10 times.
- While treading water, inflate a plastic bag and float for one minute.
- Swim 50 meter backstroke, interrupted by two forward somersaults and two backward somersaults.
- Swim 50 meter breaststroke.
On the way swim under a raft with minimum 1.5 meters length.
Climb out on the opposite side and jump back in to swim back.
On the return climb over the raft.
- Underwater orientation:
swim underwater through a loop hanging vertically in the water at 10 meter
distance from the starting side.
Then swim breaststroke to the far side.
The following is done in pairs:
- Swim a few lengths breaststroke, with both partners starting at opposite ends, swimming towards each other.
When they meet one swimmer puts his hands on the shoulders of the other and pushes him under water to swim over him.
They swap roles when they swim the next length.
You can have even more fun if you put several swimmers into one lane.
The swimmers coming from the left swim over those coming from the right.
- Enter the water using a squat jump from the pool side with a bouyant aid (swim noodle or such) in the hand.
Present the aid to the other participant in the water and pull him/her to the side.
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