Pablo Altamirano

Beginner Level (Ages 3-5)

Objective:

• Increase comfort in the water

• Learn basic water safety

• Introduce fundamental swimming skills

1. Water Familiarization Games

   • Splish Splash: Let the kids sit on the edge of the pool and kick their feet in the water.

   • Blowing Bubbles: Show them how to blow bubbles in the water with their mouth (like pretending to blow out birthday candles).

   • Water Safety Basics

1. • Safe Entry & Exit: Practice entering and exiting the water safely using the steps or sitting and sliding in.

   • Holding the Wall: Hold onto the side of the pool and walk along the edge.

2. Floating & Gliding

   • Front Float: Have the kids lay on their stomachs while the instructor supports their body. Encourage them to relax and float with their arms out.

   • Back Float: Introduce back floating, supporting their heads and backs as needed, encouraging them to relax.

   • Gliding: Hold their hands and gently glide them through the water in a starfish position on their front and back.

3. Kick Practice

   • Kicking with Support: Using pool noodles or float boards have them kick their legs while holding on to the support.

   • Superhero Kicks: Students imagine they are superheroes flying across the water as they kick and stretch their arms forward.

4. Fun games

• Treasure Hunt: Drop some floating toys or rings in the shallow water and have the kids "rescue" or collect them.

• Cool Down: Let the kids splash around freely, practicing what they've learned, ending with some gentle stretches and clapping to celebrate their achievements.

Beginner Level (Ages 5-7)

Objective:

• Build comfort in the water, basic water safety, and introduce fundamental swimming skills.

1. Warm-Up:

• Water Acclimation: Have the kids sit on the pool edge, kick their feet, and splash. Encourage them to blow bubbles in the water to get used to their faces being wet.

2. Skill Focus:

• Floating: Practice back floats with assistance, using noodles or floatation devices.

• Kickboard Drills: Hold onto a kickboard and practice kicking while lying on the front. Focus on straight legs and pointed toes.

• Blowing Bubbles: Practice blowing bubbles through the nose and mouth, progressing to submerging the entire face.

• Arm Movements: Introduce basic arm movements for the freestyle stroke while standing in shallow water.

3. Games/Challenges:

• Treasure Hunt: Place floating toys in the pool and have the kids retrieve them while practicing swimming skills.

4. Cool Down:

• Gentle Kicking: Slow, relaxed kicking while holding onto the pool wall.

• Stretching: Simple stretches on the pool deck to end the session.

Intermediate Level (Ages 7-10)

Objective:

• Develop stroke techniques, breathing, and endurance.

1. Warm-Up:

• Easy Swimming: Two laps of freestyle or backstroke, focusing on smooth strokes and breathing.

2. Skill Focus:

• Freestyle Technique: Work on bilateral breathing, arm extension, and efficient kicks.

• Backstroke Practice: Focus on body position, straight arms, and consistent flutter kicks.

• Breathing Drills: Practice side breathing while holding onto the pool wall. Then, incorporate it into freestyle strokes.

• Endurance Building: Swim 4-6 laps continuously with short breaks in between, focusing on maintaining good form.

3. Games/Challenges:

• Relay Races: Split into teams and race across the pool using different strokes (freestyle, backstroke).

• Scavenger Hunt: Place objects on the pool bottom (in the shallow end) for kids to retrieve.

4. Cool Down:

• Easy Swimming: One or two slow laps focused on relaxed breathing.

• Stretching: Target major muscle groups used in swimming.

Advanced Level (Ages 10-14)

Objective:

• Refine stroke techniques, improve speed, and build endurance for competitive swimming.

1. Warm-Up:

• 200m Freestyle: Easy pace to get the body warmed up.

• 100m Backstroke: Focus on smooth strokes and proper breathing.

2. Skill Focus:

• Technique Drills:

  • Freestyle: High elbow drills, fingertip drag, and catch-up drills.

  • Butterfly: Practice with dolphin kicks, focusing on rhythm and body undulation.

  • Breaststroke: Work on timing, with emphasis on the glide phase.

• Speed Work:

  • 50m sprints in freestyle, backstroke, and breaststroke, with rest in between.

  • Pace Work: Practice maintaining a steady pace over longer distances (200m or more).

• Turns and Finishes: Practice flip turns and streamline push-offs for freestyle and backstroke.

3. Games/Challenges:

• Timed Trials: Record the time for a specific distance (e.g., 50m freestyle) and encourage improvement in the next session.

• Mixed Stroke Relay: Teams swim using different strokes, focusing on transitions and speed.

4. Cool Down:

• 300m Easy Swim: Mix of freestyle and backstroke at a slow, relaxed pace.

• Stretching: Comprehensive stretching routine, focusing on shoulders, back, and legs.