| Station 1 - "Bubbles" |
Skills to be learned
- Gradual water adaptation
- Movement in the water
- Breath holding and release
- Submersion of the face
- Opening eyes underwater
- Blowing bubbles
- Bobbing with bubbles and air exchange
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Advancement Goals
- 10 relaxed bobs
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| Station 2 - "Floats & Glides" |
Skills to be learned
- Front float and recover
- Front glide and recover
- Back float and recover
- Back glide and recover
- Basic kicking skills
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Advancement Goals
- Front glide and recover - 5 seconds
- Back glide and recover - 5 seconds
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| Station 3 - "Kicking" |
Skills to be learned
- Porpoising
- Front kick, glide, and recover
- Back kick, glide, and recover
- dolphin kick, glide, and recover
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Advancement Goals
- Front kick - 15 feet
- Back kick - 15 feet
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| Station 4 - "Crawl Stroke" |
Skills to be learned
- Rollover - front to back, back to front
- Finning and sculling
- Side-glide-kick
- Crawl armstroke
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Advancement Goals
- side-glide-kick - 20 ft
- Crawl stroke - 20 ft (no breathing)
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| Station 5 - "Freestyle" |
Skills to be learned
- Crawl stroke with breathing
- Back crawl stroke
|
Advancement Goals
- Crawl stroke with breathing
(30+ feet, 4+ breaths)
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| Station 6 - "Backstroke" |
Skills to be learned
- Extended freestyle swimming
- Tread water
- Jump in and tread water
- Sitting dive
- Kneeling dive
- Standing dive
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Advancement Goals
- Swim freestyle 75 ft
- Swim backstroke 30 ft
- Tread water for 1 minute
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| Station 7 - "Breaststroke & Butterfly" |
Skills to be learned
- Breaststroke kick
- Breaststroke swim
- Butterfly arms
- Butterfly swim
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Advancement Goals
- Swim freestyle 50 yards
- Swim backstroke 25 yards
- Kick breaststroke 20 ft
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| Station 8 - "Turns" |
Skills to be learned
- Freestyle with bilateral breathing
- Turns
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Advancement Goals
- Swim freestyle for 100 yards
(bilateral breathing 25+ yards)
- Swim 25 yards breaststroke
- Swim 30 ft butterfly
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| Station 9 - "Lifetime strokes" |
Skills to be learned
- Sidestroke kick
- Sidestroke swim
- Elementary backstroke
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Advancement Goals
- Swim 200 yards freestyle with at
least 50 yards bilateral breathing
- Swim 25 yards butterfly
- Swim 50 yards breaststroke
- Swim 50 yards elementary backstroke
- Swim 50 yards sidestroke
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| Station 10 - "Individual Medley" |
Skills to be learned
- Extended swimming and technique refinement in all major strokes and turns
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Advancement Goals
- Swim 300 yards freestyle
- Swim 100 yards backstroke
- Swim 100 yards individual medley
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