Level: 3

Be safe while swimming this summer and keep practicing!

 

Week: 1

 

Challenge of the week: 

 

The challenge for this week will be a 15m flutter kick. You can use any kind of swimming technique you want, however, you will need to work up to it. Try swimming 5m the first two days, then 10m the next two days, ending with 15m on Friday (for this activity you can use a flutter board or other flotation device for assistance).

 

Monday, July 5: 

Skill/Drills:

  • Front Glide (5m focus on body position)

  • Back Glide (5m focus on body position)

  • Skills and water safety part 1

 

Equipment:

Flutter board (or something else that can help them stabilize while swimming)

 

Details:

Today you will be trying to do your back glide and front glide that you would have learned in Levels 1 and 2.

The steps for back glide are:

Step 1: arms glued to your sides

Step 2: knees bent

Step 3: push off with your feet by keeping your chin back and pointed to the sky.

  DO NOT flutter kick (that will be tomorrow), and try to glide for the full 5m

 

The steps for front glide are:

Step 1: stand up bring your arms up to the sky like a rocket ship 

Step 2: Keep your arms tight to your ears and bend your knees

Step 3: push off with your feet keeping your head and arms in the water.

  DO NOT flutter kick (that will be tomorrow), and try to glide for the full 5m

 

 

Game:

If you have multiple people you can play rocket ship. You will start all at the same place. Someone will say “3, 2, 1, blastoff ”  and then you will all glide as far as you can without kicking. The person that makes it out the furthest will win.

Water safety:

Today you guys will need to do a couple of things. First, explain to a parent or guardian why it is important to: 

1. Swim with a buddy with adult supervision 

2. Respect other swimmers

You will also need to find 3 places that are not safe near your pool or lake where you will need to be careful 

(ex: deep water, drop-offs, ladders).

Lastly, think of 3 different things that are not safe while swimming.

(ex: too much sun, too cold, too far from safety)

Tuesday, July 6:

Skill/Drills:

  • Flutter kick with a floaty (10m)

  • Rhythmic Breathing 15 times

  • Skills and water safety part 2

 

Details:

Today you will be practicing your flutter kick and rhythmic breathing. Also, you will be heading out into deep water with a life jacket.

 

Flutter kick with a Floaty:

  • Keep your body in a horizontal position (flat with the water)

  • Be sure that you are kicking from your hips and NOT from your knees.

  • perform your flutter kick near the surface of the water with no big splashes.

  • Keep your feet loose but point them away from you.

  • Make sure your legs are no stuff you can bend your knees a little to do so but make sure not to overdo it.

 

 

 

Rhythmic breathing:

  • Rhythmic breathing is just a fancy way of saying to breathe out when your face is in the water, through your nose or mouth then breathe in when your face is slightly out of the water.

  • You can do this when you’re practicing your flutter kick by breathing out when your face is in the water then turning your head to the side and breathing in when your mouth is out of the water.

Game:

-you can do bobs for rhythmic breathing and play red light green light when practicing your Flutter kick.

 

PFD/LifeJacket, Deep Water

  • Before heading in the water think of 2 places where a Life jacket is required.

(ex: when playing near cold water, when in a boat) 

  • Now you can put on a life jacket and head into deep water with your parents. Just enjoy your time and swim around a little.

Wednesday, July 7:

Skill/Drills:

  • Front Glide (10m with a kick)

  • Back Glide (5m with a kick)

  • Skills and water safety part 3

 

Details:

Now that you have practiced your glides and flutter kick you will put them together to perform a Front and Back Glide with flutter kick.

 

Front Glide with Flutter Kick

Step 1: stand up bring your arms up to the sky like a rocketship 

Step 2: Keep your arms tight to your ears and bend your knees

Step 3: push off with your feet keeping your head and arms in the water.

Step 4: When you start gliding add your flutter making sure you are doing it right 

            (see the Tuesday lesson for flutter kick instructions)

 

Back Glide with Flutter Kick

Step 1: arms glued to your sides

Step 2: knees bent

Step 3: push off with your feet by keeping your chin back and pointing to the sky.

Step 4: When you start gliding add your flutter making sure you are doing it right 

            (see the Tuesday lesson for flutter kick instructions)

 

Game:

For your glides, you can play the rocket ship. All participants stand on the same line then an adult will count down from 3 and say blastoff. The swimmers will then swim as far as the adult wants, trying to aim around the intended 10m or 5m distance.

 

Deepwater floats:

For this activity make sure that an adult is never since it will take part in deeper water.

- perform this activity in deep water, but where the adult will still be able to stand comfortably.

- The swimmers will then float on the back, front or side for 5 seconds.

- When floating make sure the swimmer is comfortable holding a stable position with slight or no leg movement.

-After the float is down the swimmer must recover on their own, aka be able to return to a swimming position.

-To make the floats easy, tell the swimmer to stretch out like a starfish.

-this activity must not be performed with goggles

Thursday, July 8:

Skill/Drills:

  • Side glide(5m without kick)

  • Sitting dive, change direction, return to safety

  • Surface support, deep water 20 sec

 

Details:

Today we will start on side glides. You will also be practicing your sitting dives, and continue your surface support in deep water.

 

Side glides:

- Bring up one of your arms above your head and bring the other arm to your side as if it were glued on.

- Now bend your knees and start your glide like how you would for your front or back glide, but this time on your side.

-The arm that is above your head should be in the water while the other arm should not be submerged.

- Your head should be turned to the side and your one ear should be in the water near your shoulder. 

 

Sitting Dive:

- start by sitting on the edge of your pool or dock

- put your arms up to the sky by making your hands and arms like a rocket ship, hands together.

- lean down towards your knees and touch your chin to your chest

- start leaning towards the water and make sure you keep your chin to your chest and arms tight to your ears

- make sure your hands touch the water first

- then glide into the water if you belly-flopped try again and try to aim closer to yourself

 

Surface support:

-like yesterday you will be doing floats in the water but this time will be a little different

-first, you either do a back or front float for 5 sec making sure to be like a big star

-then switch over to your other side, if you were on your front then you will go on your back and vice versa. That is for another 5 sec

-after doing both floats you will try to swim in place for 10 sec, you can do this by treading water, floating or just swimming in one place (or a combination).

 

Game:

You can make the surface support fun by playing a game called pancake. First one person will make a big bow with their arms in the water, then everyone else will add whatever they want in their “pancakes” ex: blueberry’s, chocolate chips, etc. you will be using your imagination for this part. Afterwards, the swimmers will become the “pancakes” and will need to be cooked on both sides for 5 sec, this is where the swimmer will float on their front or back for 5 sec.

Friday, July 9:

Skill/Drills:

  • Side glide (5m with a kick)

  • Front Glide/Side Glide Combination (10m assisted)

  • Jump In, Change Direction, Return to Safety, Deep Water

 

Details:

Today you will continue your side glide, and we will do something new. It is called Front Side Glide Combination.

 

Side glides:

- Bring up one of your arms above your head and bring the other arm to your side as if it were glued on.

- Now bend your knees and start your glide like how you would for your front or back glide, but this time on your side.

-The arm that is above your head should be in the water while the other arm should not be submerged.

- Your head should be turned to the side and your one ear should be in the water near your shoulder. 

- However this time you will use your flutter kick to move forward 5m

 

Front Glide/Side Glide Combination

- This exercise can be done with assistance, this means that while the swimmer is attempting the skill, someone can assist them by supporting their body in the water by holding them up.

-In this skill, the swimmer will start by doing a front glide then switch into a side glide.

-well in the side glide they will be able to breath

-you will switch in between front and side throughout the 10m and will constantly be doing flutter kicks throughout.

 

Jump In, Change Direction, Return to Safety, Deep Water

- As the name implies this activity is straightforward

- the swimmer will jump into deep water and then return to the dock, shore or side of the pool.

 

Game:

The game today is about jump-in activity, it is called “jelly bean”. An adult or responsible person will be in the deep end of the pool or dock, while the swimmers will be standing on the edge of the pool or dock, the adult will say out loud anything, but when they say jelly bean the swimmers will jump into the water then return to the wall. You can try to trick the swimmers by saying things that are close to jelly beans like, “jelly soup, jellyfish, bean elephant, jelly bean cake” and so on.

Week: 2

Challenge of the week: 

 

The challenge for this week will be a 15m Distance swim. Like last week you can use any kind of swimming technique you want. However, you will need to work up to it; try swimming 5m the 2 first days then 10m the next 2 days and finally 15m on Friday. However, you will not be able to use flutter boards or swimming aids.


 

Monday, July 12:

Skill/Drills:

  • Front Glide (15m with kick focus on body position)

  • Back Glide (10m with kick focus on body position)

  • Deepwater floats

 

Details:

This may become repetitive with the water safety drills (usually the 3rd skill on the list) due to their being few. However, I will try to keep them interesting by providing games and ideas you can do with them. Today you will also be doing your front and back glides while focusing on your body position.

 

Front Glide

  • Today you will be focusing on your body movement while swimming

  • Make sure your hands are above you like a rocket ship and while you swimming your fingers are pointed in the direction you’re going.

  • Make sure you are not moving your entire body while swimming and moving your hips

  • While kicking make sure it is coming from your hips and not your knees

 

Back Glide

  • You will also be focusing on your body movement while doing your back glide

  • Make sure your hands and arms are to your side practically glued

  • While kicking makes sure not to move your entire body instead only move your hips.

  • Also, make sure you are kicking from your hips NOT your keens.

 

Deepwater Float

  • This time we can try to make it more of an event if you are on the lake and have a boat try going out ways and float out further in the lake.

  • If you have multiple people, you can compete and see who can float for the longest with zero body movement.

  • However, since it’s in deep water and you are not wearing a life jacket try your best to be safe

  • Also, try to float for a minimum of 5 sec

Tuesday, July 13:

Skill/Drills:

  • Side Glide (10m with kick focus on body position)

  • Front Swim (5m with kick focus on arms)

  • When and where to swim

 

Details:

Today you will continue your side glide. We will also start something new which is Front Swim. Also, we will be discussing when and where you can swim.

 

Side Glide

  • This time while doing your side glid you will be focusing on your body movement.

  • The side glide position is when you have one arm extended upward like in front glide and the other arm is glued to your side like in back glide

  • While swimming you will be swimming on the side with the arm extended upward.

  • Make sure that while you swimming you are not using your hands to help you move forward

  • Also, don't forget to breathe while doing this skill you should be able to have your face out of the water.

 

Front Swim

  • This exercise is similar to your front glide however instead of keeping your hands like a rocket ship you will be moving them.

  • Your arms will make big circles.

  • Make sure not to bend your arms too much when putting them in the water.

  • You will also be doing your flutter kick at the same time to help you move forward.

  • See the video for a visual representation.

 

When and Where to Swim

  • I want you to find 3 examples of when it is not safe to be swimming

  • Also, give 3 examples of when it is safe to be swimming

  • You can make this into a game by seeing who can be the most creative with their answers.

 

Game

While doing your front swim you can play “what time is it mister wolf”. The instructions for this game are relatively simple: there will be one wolf to start who will stand far away from the rest of the swimmers with his back facing them (no picking). The other swimmers will be far away and yell out “WHAT TIME IS IT MISTER WOLF” then the wolf will yell out a number between 1-12 the swimmers will take that many steps, and then repeat. However, if the wolf says at "lunchtime" he can chase all the other swimmers, those who make it back are safe but if the wolf tags a swimmer they become the next wolf.

Wednesday, July 14:

Skill/Drills:

  • Front Glide/Side Glide Combination 10m (Assisted)

  • Front Swim (5m with kick focus on breathing)

  • Jump In, Change Direction, Return to Safety, Deep Water

 

Details:

Today we will continue with our front swim and front-to-side glide combination. However today we will be focusing on the breathing technique for a front swim, and if you are willing you can try the front-to-side glide combination on your own without any help.

 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, this means that while the swimmer is attempting the skill, someone can assist them by supporting their body in the water by holding them up.

  • However, if you are willing to do the skill on your own you may try I highly suggest it since it will help with the front swim technique.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

 

Front Swim

  • When you need to breathe first, you will exhale when your face is in the water and you will be doing a front glide while doing this.

  • Afterward, you will turn into a side glide for a couple of seconds around 3, take a quick breath, and then continue swimming.

  • This exercise is similar to your front glide however instead of keeping your hands like a rocket ship you will be moving them.

  • Your arms will make big circles.

  • Make sure not to bend your arms too much when putting them in the water.

  • You will also be doing your flutter kick at the same time to help you move forward.

  • See the picture for a visual representation.

 

Jump In, Change Direction, Return to Safety, Deep Water

  • As the name implies this activity is straightforward

  • the swimmer will jump into deep water and then return to the dock, shore or side of the pool.

 

Game

While doing the “Jump in, Change Direction” activity you can do this in your boat if you are at the lake. You can also play a game called the “tree game” as the name implies the swimmer will act as a tree first they will be a seed and curls up into a ball and by watering the seed by splashing them they will grow into a big tree, finally, the lumberjack or the wind blows the tree down and they fall (jump) into the water. Afterward, the swimmer will head back to the place they jumped from.

Thursday, July 15:

Skill/Drills:

  • Flutter Kick 15m

  • Front Swim (10m focus on leg movement)

  • Sitting Dive, Change Direction, Return to Safety

 

Details:

Today we will be focused on flutter kick since it is the basis of all of your swims. While doing your front swim I suggest you focus on your kick. We will also be doing some dives.

 

Flutter kick:

  • Keep your body in a horizontal position (flat with the water)

  • Be sure that you are kicking from your hips and NOT from your knees.

  • perform your flutter kick near the surface of the water with no big splashes.

  • Keep your feet loose but point them away from you.

  • Make sure your legs are no stiff you can bend your knees a little to do so but make sure not to overdo it.

  • You can do this with or without a floaty

  • If you decide to use a floaty I suggest imitating your front glide position

 

Front Swim

  • Today you will be focusing on your flutter kick this is why you are practicing it separately however, I still want you to be practicing your front swim.

  • This time however you will be doing it for the full 10m

  • Continue practising your arm movement also.

 

Sitting Dive, Change Direction, Return to Safety

  • start by sitting on the edge of your pool or dock

  • put your arms up to the sky by making your hands and arms like a rocket ship, hands together.

  • lean down towards your knees and touch your chin to your chest

  • start leaning towards the water and make sure you keep your chin to your chest and arms tight to your ears

  • make sure your hands touch the water first

  • then glide into the water if you belly-flopped try again and try to aim closer to yourself

Friday, July 16

Skills/Drills:

  • Back Glide With Kick (10m)

  • Front Glide With Kick (15m)

  • PFD/LifeJacket, Deep Water

 

Details

Today you will be practicing your Back and Front glide and playing some games. I will just copy the basics for the glides.

 

Front Glide with Flutter Kick

  • stand up bring your arms up to the sky like a rocketship 

  • Keep your arms tight to your ears and bend your knees

  • push off with your feet keeping your head and arms in the water.

  • When you start gliding add your flutter making sure you are doing it right 

 

Back Glide with Flutter Kick

  • arms glued to your sides

  • knees bent

  • push off with your feet by keeping your chin back and pointing to the sky.

  • When you start gliding add your flutter making sure you are doing it right 

 

PFD/LifeJacket, Deep Water

  • Before heading in the water think of 2 places where a Life jacket is required.

(ex: when playing near cold water, when in a boat) 

  • Now you can put on a life jacket and head into deep water with your parents. Just enjoy your time and swim around a little.

  • Try to let the kids put on the life jackets by themselves. 


 

Game 1:

While doing your front swim you can play “what time is it mister wolf”. The instructions for this game are relatively simple: there will be one wolf to start who will stand far away from the rest of the swimmers with his back facing them (no picking). The other swimmers will be far away and yell out “WHAT TIME IS IT MISTER WOLF” then the wolf will yell out a number between 1-12 the swimmers will take that many steps, and then repeat. However, if the wolf says at lunchtime he can chase all the other swimmers, those who make it back are safe but if the wolf tags a swimmer they become the next wolf.

 

Game2:

Here is another game it's called red light green light. Like in “Mr. Wolf” a person will stand far away from the rest with their back turned. When they say green light the swimmers can move however when they say red light and turn around the swimmers must stop moving, if they are caught moving they will start from the beginning whoever tags the person calling out red and green light, will become the next person to do so.

Week: 3

 

Challenge of the week: 

This Week I want you to do your full distance swim 3 times throughout the week. Meaning on 3 different occasions you will need to swim a full 15m however you want.


 

Monday, July 19

Skills/Drills:

  • Side Glide With Kick (10m)

  • Front Glide/Side Glide Combination (10m assisted)

  • Surface support, deep water 20 sec

 

Details

Today will not be super complicated, you will simply be practicing your skills from the previous days. Make sure your fundamentals are close to perfect and you are not making any big mistakes

Side Glide

  • Side glide is simple: one arm will be pointed upward and the other arm will be on your side.

  • You will constantly be doing a flutter kick

  • You will be swimming on the arm that is pointed upward like in front glide

  • You will be gliding on your side as the name implies

  • Your one ear should be resting in the water near your shoulder. 

  • Don’t forget your flutter kick basics

  • And don’t move your arms or hands.


 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, this means that while the swimmer is attempting the skill, someone can assist them by supporting their body in the water by holding them up.

  • However, if you are willing to do the skill on your own you may try I highly suggest it since it will help with the front swim technique.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

 

Surface support

  • like on Monday you will be in the deep water but this time with no lifejacket

  • First, you either do a back or front float for 5 sec making sure to be like a big star

  • Then switch over to your other side, if you were on your front then you will go on your back and vice versa. That is for another 5 sec

  • After doing both floats you will try to swim in place for 10 sec, you can do this by treading water, floating or just swimming in one place (or a combination).

 

Game:

You can make the surface support fun by playing a game called pancake. First one person will make a big bow with their arms in the water, then everyone else will add whatever they want in their “pancakes” ex: blueberries, chocolate chips, etc. you will be using your imagination for this part. Afterwards, the swimmers will become the “pancakes” and will need to be cooked on both sides for 5 sec, this is where the swimmer will float on their front or back for 5 sec.

 

You can try to compete by seeing who can float the longest.

Tuesday, July 20

Skills/Drills:

  • Rhythmic Breathing 15 times

  • Front Swim (10m)

  • When and where to swim

 

Details

Today you will be practicing your Rhythmic Breathing and Front Swim. You just need to make sure your fundamentals are perfect.

 

Rhythmic breathing:

  • Rhythmic breathing is just a fancy way of saying to breathe out when your face is in the water, through your nose or mouth then breathe in when your face is slightly out of the water.

  • You can do this when you’re practicing your flutter kick by breathing out when your face is in the water then turning your head to the side and breathing in when your mouth is out of the water.

 

Front Swim

  • Make sure you are doing your flutter kick the entire time

  • Your arms should be doing big circles like before

  • Make sure that when you need to breathe make sure to breathe out in the water then you turn into your side glide and breathe in.

  • You can pause up to 2 sec while breathing.

  • Then turn back into your front swim and continue swimming.

 

When and Where to Swim

  • I want you to find 3 examples of when it is not safe to be swimming

  • Also, give 3 examples of when it is safe to be swimming

  • You can make this into a game by seeing who can be the most creative with their answers.

 

Game:

While practicing your rhythmic breathing you can do bobs, this is when you bring your head in and out of the water, breathing out when your head is in the water then breathing in when your head is out of the water.

Wednesday, July 21

Skills/Drills:

  • Back Glide With Kick (10m)

  • Front Glide With Kick (15m)

  • Deepwater floats

Details

Today you will continue to practice your techniques and make sure not to make any big mistakes.

 

Back Glide

  • arms glued to your sides

  • knees bent

  • push off with your feet by keeping your chin back and pointing to the sky.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Do not use your hands or arms to help you move forward

 

Front Glide

  • stand up bring your arms up to the sky like a rocketship 

  • Keep your arms tight to your ears and bend your knees

  • push off with your feet keeping your head and arms in the water.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Try to finish the swim without breathing

  • However, if you need to breathe make sure to breathe out when your head is in the water and bring your head up out of the water and breath in the place your head back in between your 2 arms.
     

Deepwater floats:

For this activity make sure that an adult is never since it will take part in deeper water.

  • perform this activity in deep water, but where the adult will still be able to stand comfortably.

  • The swimmers will then float on the back, front or side for 5 seconds.

  • When floating make sure the swimmer is comfortable holding a stable position with slight or no leg movement.

  • After the float is down the swimmer must recover on their own, aka be able to return to a swimming position.

  • To make the floats easy, tell the swimmer to stretch out like a starfish.

  • this activity must not be performed with goggles

 

Game:

The game today is about jump-in activity, it is called “jelly bean”. An adult or responsible person will be in the deep end of the pool or dock, while the swimmers will be standing on the edge of the pool or dock, the adult will say out loud anything, but when they say jelly bean the swimmers will jump into the water then return to the wall. You can try to trick the swimmers by saying things that are close to jelly beans like, “jelly soup, jellyfish, bean elephant, jelly bean cake” and so on. 

Thursday, July 22

Skills/Drills:

  • Front Glide/Side Glide Combination (10m assisted)

  • Front swim (10m focus on breathing)

  • Jump In, Change Direction, Return to Safety, Deep Water

 

Details

Today you will be focused on the breathing part of your front swim. Since the side glide combination is very similar to the breathing technique of front swim this is where you will start.
 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, this means that while the swimmer is attempting the skill, someone can assist them by supporting their body in the water by holding them up.

  • However, if you are willing to do the skill on your own you may try I highly suggest it since it will help with the front swim technique.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

  • Meaning that when you switch you will turn into the side glide and bring one arm to your side

  • The person assisting can help by supporting the swimmer by holding them.

 

Front Swim

  • When you need to breathe first, you will exhale when your face is in the water and you will be doing a front glide while doing this.

  • Afterward, you will turn into a side glide for a couple of seconds around 3, take a quick breath, and then continue swimming.

  • This exercise is similar to your front glide however instead of keeping your hands like a rocket ship you will be moving them.

  • Your arms will make big circles.

  • Make sure not to bend your arms too much when putting them in the water.

  • You will also be doing your flutter kick at the same time to help you move forward.

  • See the picture for a visual representation.

 

 


 

 

Jump In, Change Direction, Return to Safety, Deep Water

  • As the name implies this activity is straightforward

  • the swimmer will jump into deep water and then return to the dock, shore or side of the pool.

 

Game: 

Today you can play “Blastoff ”. If you have multiple people you can play this game. You will start all at the same place, someone will say “3, 2, 1, blastoff ” then you will all glide or swim to a certain point preferably nothing past 10-15m, and the person that makes it their first will win.

Friday, July 22

Skills/Drills:

  • Back Glide With Kick (10m Focus on leg movement)

  • Front Glide With Kick (15m Focus on leg movement)

  • Flutter kick

Details

Today you will continue to practice your techniques and make sure not to make any big mistakes, also you will be focusing on your flutter this is the reason there is a separate section for flutter kick.

 

Back Glide

  • arms glued to your sides

  • knees bent

  • push off with your feet by keeping your chin back and pointing to the sky.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Do not use your hands or arms to help you move forward

 

Front Glide

  • stand up bring your arms up to the sky like a rocketship 

  • Keep your arms tight to your ears and bend your knees

  • push off with your feet keeping your head and arms in the water.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Try to finish the swim without breathing

  • However, if you need to breathe make sure to breathe out when your head is in the water and bring your head up out of the water and breath in the place your head back in between your 2 arms.
     

Flutter kick with a Floaty:

  • Keep your body in a horizontal position (flat with the water)

  • Be sure that you are kicking from your hips and NOT from your knees.

  • perform your flutter kick near the surface of the water with no big splashes.

  • Keep your feet loose but point them away from you.

  • Make sure your legs are no stuff you can bend your knees a little to do so but make sure not to overdo it.

 

Game:

Here is a game called Red Light Green Light. When they say green light the swimmers can move however when they say red light and turn around the swimmers must stop moving, if they are caught moving they will start from the beginning whoever tags the person calling out red and green light, will become the next person to do so.

Week: 4

 

Challenge of the week: 

This week, I want you to go over your emergency phone numbers and want you to do so in an emergency. Try to memorize at least one number of someone you would call in an emergency like mom or dad. If you already memorized, try to memorize the second number. Also, talk with your parents and ask what you should do when there is an emergency and whom you should call.

 

Monday, July 26

Skills/Drills:

  • Back Glide With Kick (15m)

  • Front Glide With Kick (20m)

  • Surface support, deep water 30 sec

Details

Today you will be practicing your front and back glides again however you will increase the distance you swim from 10 and 15 meters to 15 and 20 meters.

 

Back, Glide

  • arms glued to your sides

  • knees bent

  • push off with your feet to sing your chin back and pointing to the sky.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Do not use your hands or arms to help you move forward

 

Front Glide

  • stand up bring your arms up to the sky like a rocketship 

  • Keep your arms tight to your ears and bend your knees

  • push off with your feet keeping your head and arms in the water.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Try to finish the swim without breathing

  • However, if you need to breathe make sure to breathe out when your head is in the water and bring your head up out of the water, and breath in the place your head back in between your 2 arms.

 

Surface support

  • like on Monday you will be in the deep water but this time with no lifejacket

  • First, you either do a back or front float for 10 sec making sure to be like a big star

  • Then switch over to your other side, if you were on your front then you will go on your back and vice versa. That is for another 10 sec

  • Afterward, try to tread water for 10 seconds. This means you will try to swim in the same spot without moving from that spot for 10 sec.

  • You will be upright meaning you won’t be laying down in the water like when your floating

  • You can do this by making big circles with your hands and arms in the water to help you stay above the water. You can also kick with your legs to help.

  • Try to keep your head above the water for 10 sec.

  • And be safe doing this activity with an adult nearby.

Tuesday, July 27

Skills/Drills:

  • Side Glide With Kick (20m)

  • Front Glide/Side Glide Combination (10m not assisted)

  • When and where to swim

 

Details

Today you will be practicing your side glide and Front Glide/Side glide Combination however this time you will not be assisted by anyone. If you are not comfortable doing this you can get someone to help you.

 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, however, I want you to try to do this exercise without any assistance.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

  • Meaning that when you switch you will turn into the side glide and bring one arm to your side

  • The person assisting can help by supporting the swimmer by holding them.

 

Side Glide

  • Side glide is simple: one arm will be pointed upward and the other arm will be on your side.

  • You will constantly be doing a flutter kick

  • You will be swimming on the arm that is pointed upward like in front glide

  • You will be gliding on your side as the name implies

  • Your one ear should be resting in the water near your shoulder. 

  • Don’t forget your flutter kick basics

  • And don’t move your arms or hands to help you move forward.

 

When and Where to Swim

  • I want you to find 3 examples of when it is not safe to be swimming

  • Also, give 3 examples of when it is safe to be swimming

  • You can make this into a game by seeing who can be the most creative with their answers.

 

Game:

“What time is it mister wolf”. The instructions for this game are relatively simple: there will be one wolf to start who will stand far away from the rest of the swimmers with his back facing them (no picking). The other swimmers will be far away and yell out “WHAT TIME IS IT MISTER WOLF” then the wolf will yell out a number between 1-12 the swimmers will take that many steps, and then repeat. However, if the wolf says at lunchtime he can chase all the other swimmers, those who make it back are safe but if the wolf tags a swimmer they become the next wolf.

Wednesday, July 28

Skills/Drills:

  • Front Swim (15m)

  • Rhythmic Breathing 15 times (in front swim position)

  • Deepwater floats

Details

Like the previous days, you will swim further for each skill. So today you will swim 15m front. You will also practice your rhythmic breathing but in a front swim position.

 

Front Swim (15m)

  • When you need to breathe first, you will exhale when your face is in the water and you will be doing a front glide while doing this.

  • Afterward, you will turn into a side glide for a couple of seconds around 3, take a quick breath, and then continue swimming.

  • This exercise is similar to your front glide however instead of keeping your hands like a rocket ship you will be moving them.

  • Your arms will make big circles.

  • Make sure not to bend your arms too much when putting them in the water.

  • You will also be doing your flutter kick at the same time to help you move forward.

  • Make sure flutter kick is good and no bending your knees

 

Rhythmic breathing:

  • Rhythmic breathing is just a fancy way of saying to breathe out when your face is in the water, through your nose or mouth then breathe in when your face is slightly out of the water.

  • You can do this when you’re practicing your flutter kick by breathing out when your face is in the water then turning your head to the side and breathing in when your mouth is out of the water.

  • Try to do this also while doing your front swim, meaning that when you are swimming and one arm is not in the way, breath out in the water, then turn your head towards your shoulder and breathe in when your mouth is out of the water.

 

Deepwater floats:

For this activity make sure that an adult is never since it will take part in deeper water.

  • perform this activity in deep water, but where the adult will still be able to stand comfortably.

  • The swimmers will then float on the back, front or side for 5 seconds.

  • When floating make sure the swimmer is comfortable holding a stable position with slight or no leg movement.

  • After the float is down the swimmer must recover on their own, aka be able to return to a swimming position.

  • To make the floats easy, tell the swimmer to stretch out like a starfish.

  • this activity must not be performed with goggles

 

Game:

You can make the surface support fun by playing a game called pancake. First one person will make a big bow with their arms in the water, then everyone else will add whatever they want in their “pancakes” ex: blueberries, chocolate chips, etc. you will be using your imagination for this part. Afterwards, the swimmers will become the “pancakes” and will need to be cooked on both sides for 5 sec, this is where the swimmer will float on their front or back for 5 sec.

Thursday, July 29

Skills/Drills:

  • Side Glide With Kick (20m)

  • Front Glide/Side Glide Combination (10m not assisted)

  • Jump In, Change Direction, Return to Safety, Deep Water

Details

Continue to practice your side glide and font to side glide combination.

 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, however, I want you to try to do this exercise without any assistance.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

  • Meaning that when you switch you will turn into the side glide and bring one arm to your side

  • The person assisting can help by supporting the swimmer by holding them.

 

Side Glide

  • Side glide is simple: one arm will be pointed upward and the other arm will be on your side.

  • You will constantly be doing a flutter kick

  • You will be swimming on the arm that is pointed upward like in front glide

  • You will be gliding on your side as the name implies

  • Your one ear should be resting in the water near your shoulder. 

  • Don’t forget your flutter kick basics

  • And don’t move your arms or hands to help you move forward.

 

Jump In, Change Direction, Return to Safety, Deep Water

  • As the name implies this activity is straightforward

  • the swimmer will jump into deep water and then return to the dock, shore or side of the pool.

 

Game

While doing the “Jump in, Change Direction” activity you can do this in your boat if you are at the lake. You can also play a game called the “tree game” as the name implies the swimmer will act as a tree first they will be a seed and curls up into a ball and by watering the seed by splashing them they will grow into a big tree, finally, the lumberjack or the wind blows the tree down and they fall (jump) into the water. Afterward, the swimmer will head back to the place they jumped from.

 

Friday, July 30

Skills/Drills:

  • Back Glide With Kick (15m)

  • Front Glide With Kick (20m)

  • Sitting Dive, Change Direction, Return to Safety

Details

Today you will continue to practice your back and front glides and also your sitting dive.

 

Back Glide

  • arms glued to your sides

  • knees bent

  • push off with your feet to sing your chin back and point to the sky.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Do not use your hands or arms to help you move forward

 

Front Glide

  • stand up bring your arms up to the sky like a rocketship 

  • Keep your arms tight to your ears and bend your knees

  • push off with your feet keeping your head and arms in the water.

  • When you start gliding add your flutter making sure you are doing it right 

  • Kick from your hips and not your keens 

  • Try to finish the swim without breathing

  • However, if you need to breathe make sure to breathe out when your head is in the water and bring your head up out of the water and breath in the place your head back in between your 2 arms.


 

Sitting Dive, Change Direction, Return to Safety

  • start by sitting on the edge of your pool or dock

  • put your arms up to the sky by making your hands and arms like a rocket ship, hands together.

  • lean down towards your knees and touch your chin to your chest

  • start leaning towards the water and make sure you keep your chin to your chest and arms tight to your ears

  • make sure your hands touch the water first

  • then glide into the water if you belly-flopped try again and try to aim closer to yourself

 

Game: 

Today you can play “Blastoff ”. If you have multiple people you can play this game. You will start all at the same place, someone will say “3, 2, 1, blastoff ” then you will all glide or swim to a certain point preferably nothing past 10-15m, and the person that makes it their first will win.

Week: 5

 

Challenge of the week: 

For this week I want you to get very comfortable swimming in deeper water. Try throughout the week to do your swimming skills out in deep water. Make sure that your parents are nearby to keep you safe.

 

Monday, August 1

Skills/Drills:

  • Side Glide With Kick (25m)

  • Front Glide/Side Glide Combination (15m not assisted)

  • PFD/LifeJacket, Deep Water

 

Details

Continue to practice your swimming skills making sure you are doing as perfectly as possible. Try to do your front-to-side glide on your own if you feel comfortable. 

 

Side Glide

  • Side glide is simple: one arm will be pointed upward and the other arm will be on your side.

  • You will constantly be doing a flutter kick

  • You will be swimming on the arm that is pointed upward like in front glide

  • You will be gliding on your side as the name implies

  • Your one ear should be resting in the water near your shoulder. 

  • Don’t forget your flutter kick basics

  • And don’t move your arms or hands to help you move forward.

 

Front Glide/Side Glide Combination

  • This exercise can be done with assistance, however, I want you to try to do this exercise without any assistance.

  • In this skill, the swimmer will start by doing a front glide then switch into a side glide.

  • Well, in the side glide they will be able to breathe, you will switch between the front and side throughout the 10m and constantly be doing flutter kicks throughout.

  • Meaning that when you switch you will turn into the side glide and bring one arm to your side

  • The person assisting can help by supporting the swimmer by holding them.

 

PFD/LifeJacket, Deep Water

  • Before heading in the water think of 2 places where a Life jacket is required.

(ex: when playing near cold water, when in a boat) 

  • Now you can put on a life jacket and head into deep water with your parents. Just enjoy your time and swim around a little.

  • Try to let the kids put on the life jackets by themselves. 

Tuesday, August 2

Skills/Drills:

  • Back Glide With Kick (15m focus on arm placement)

  • Front Glide With Kick (25m focus on arm placement)

  • When and where to swim

 

Details

Today you will focus on your body position during your front glide and back glide. Make sure you are doing it properly the entire time.

 

Back Glide

  • You will also be focusing on your body movement while doing your back glide

  • Make sure your hands and arms are to your side practically glued

  • While kicking makes sure not to move your entire body instead only move your hips.

  • Also, make sure you are kicking from your hips NOT your knees.

 

Front Glide

  • Today you will be focusing on your body movement while swimming

  • Make sure your hands are above you like a rocket ship and while you're swimming your fingers are pointed in the direction you’re going.

  • Make sure you are not moving your entire body while swimming and moving your hips

  • While kicking make sure it is coming from your hips and not your knees

 

When and Where to Swim

  • I want you to find 3 examples of when it is not safe to be swimming

  • Also, give 3 examples of when it is safe to be swimming

  • You can make this into a game by seeing who can be the most creative with their answers.

 

Game:

Here is a game called red light green light. Like in “Mr. Wolf” a person will stand far away from the rest with their back turned. When they say green light the swimmers can move however when they say red light and turn around the swimmers must stop moving, if they are caught moving they will start from the beginning whoever tags the person calling out red and green light, will become the next person to do so.

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