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Station
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Emphasis
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Related Skills
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Goals
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1
Bubbles
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Smiles and Laughter
Feet first entry
Overly generous positive feedback
Some part of face in the water
Forceful exhalation
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Anxious and tentative children.
Shallow Water.
Learning brand new skills.
Bubble lead up
Air exchange
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10 relaxed bobs
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2
Floats & Glides
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Feet first entry.
Generous positive feedback.
One hand on top squeeze ears
One hand on wall other reaching
Assist to feet from floating positions & keep swimmers face dry first couple of attempts at back float
Support from underwater, hold hands in streamline, head down
Support from underwater with head near shoulder, wean to back of head only
Head back, belly up!
Count loud near swimmer as they attempt the five second glide
Jump into chest deep water & back streamline
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Shallow Water
Learning brand new skills
Streamline
Ready position
Assured confidence
Front float/glide
Back float/glide
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Front Glide and Recover - 5 seconds
Back Glide and Recover - 5 seconds
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3
Kick
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Long, straight legs; short, fast kick; toes pointed
Feet together, pop and drop hips
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Front Kick
Back Kick
Dolphin Kick
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Front Kick - 15 feet
Back Kick - 15 Feet
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4
Crawl Stroke
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Squeeze ears and turn head.
Lead with the palms of hands, pressure on palms
Back of head on shoulder, look up
Reach side to side
Head still, looking down, three strokes
Long arms, roll body, elbows high, hands close to body
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Rollover
Sculling
Side glide kick
Kick 6’s
Kick 6’s threes
Crawl Stroke
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Side glide kick - 20ft
Crawl stroke - 20 ft, no breathing
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5
Freestyle
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Turn head with body roll, exhale in water, keep one ear in water, return forehead to water
Head back & still, roll shoulders & hips, side to side kick, straight arms
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Freestyle
Backstroke
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Crawl stroke with side breathing - minimum of 4 breaths
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6
Backstroke
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Extended swimming thru use of drills and alternative strokes
Combine sculling and kicking
Streamline position from a height!
“Why are we diving in the deep end?”
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Free & Back
Treading Water
Diving safety
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Swim freestyle - 75 ft
Swim backstroke - 30 ft
Tread water - 1 minute
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7
Breaststroke & Butterfly
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“Up, out and around”
Toes outside ankles, feet outside knees, knees outside hips
Head lift kick, stick
Drop & pop, lead with hips
Kick in kick out
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Breast Kick
Dolphin Kick
Butterfly Timing
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Swim Freestyle - 50 yds
Swim Backstroke - 25 yds
Kick Breaststroke - 20 ft
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8
Turns
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Pull breast with fltr kick, stick
Hands, head, kick, stick Reach and roll, fast to the “ready position
”Reach with both hands, fast to the “ready position”
Tuck chin, reach for feet
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Breast arms
Breast timing
One hand open turn
Two hand open turn
Flipturn
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Swim Freestyle - 100 yds using bi-lateral breathing
Swim Breastrokes - 25 ysd
Swim Butterfly - 30 ft
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9
Lifetime Strokes
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Side glide kick position, heels up top leg forward, back leg behind snap and glide
Chicken, eagle, snake, breast kick on back.
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Scissors kick
Elementary backstroke
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Swim Freestyle - 200 yds using bi-lateral breathing
Swim Butterfly - 25 yds
Swim Breaststroke - 50 yds
Swim Elementary Backstroke - 50 yds
Swim Sidestroke - 50 yds
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10
Individual Medley
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All review and extended swimming
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Swim 300 yds Freestyle
Swim 100 yds backstroke
Swim 100 yds Individual Medley
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