SKILLS PROGRESSION & ADVANCEMENT GOALS

Station 1 - "Bubbles"
Skills to be learned Advancement Goals
  • 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
  • 10 relaxed bobs

Station 2 - "Floats & Glides"
Skills to be learned Advancement Goals
  • Front float and recover 
  • Front glide and recover 
  • Back float and recover
  • Back glide and recover 
  • Basic kicking skills
  • Front glide and recover - 5 seconds
  • Back glide and recover - 5 seconds

Station 3 - "Kicking"
Skills to be learned Advancement Goals
  • Porpoising
  • Front kick, glide, and recover 
  • Back kick, glide, and recover 
  • Dolphin kick, glide, and recover
  • Front kick - 15 feet 
  • Back kick - 15 feet

Station 4 - "Crawl Stroke"
Skills to be learned Advancement Goals
  • Rollover - front to back, back to front 
  • Finning and sculling 
  • Side-glide-kick 
  • Crawl armstroke
  • Side-glide-kick - 20 ft 
  • Crawl stroke - 20 ft (no breathing)

Station 5 - "Freestyle"
Skills to be learned Advancement Goals
  • Crawl stroke with breathing 
  • Back crawl stroke
  • Crawl stroke with breathing
        (30+ feet, 4+ breaths)

Station 6 - "Backstroke"
Skills to be learned Advancement Goals
  • Extended freestyle swimming 
  • Tread water 
  • Jump in and tread water 
  • Sitting dive 
  • Kneeling dive 
  • Standing dive
  • Swim freestyle 75 ft 
  • Swim backstroke 30 ft 
  • Tread water for 1 minute 

Station 7 - "Breaststroke & Butterfly"
Skills to be learned Advancement Goals
  • Breaststroke kick 
  • Breaststroke swim 
  • Butterfly arms 
  • Butterfly swim
  • Swim freestyle 50 yards 
  • Swim backstroke 25 yards 
  • Kick breaststroke 20 ft

Station 8 - "Turns"
Skills to be learned Advancement Goals
  • Freestyle with bilateral breathing 
  • Turns
  • Swim freestyle for 100 yards
       (bilateral breathing 25+ yards) 
  • Swim 25 yards breaststroke 
  • Swim 30 ft butterfly

Station 9 - "Lifetime strokes"
Skills to be learned Advancement Goals
  • Sidestroke kick 
  • Sidestroke swim 
  • Elementary backstroke
  • 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

Station 10 - "Individual Medley"
Skills to be learned Advancement Goals
  • Extended swimming and 
       technique refinement in 
       all major strokes and turns 
  • Swim 300 yards freestyle 
  • Swim 100 yards backstroke 
  • Swim 100 yards individual medley

Contact Us:

If you have any questions please email us at swimamericamn@gmail.com or phone us at (763) 203-2773.


SwimAmerica programs are operated by certified swim coaches who have achieved a minimum of ASCA Level II Coaching Certification. 
SwimAmerica is the only swim program endorsed by the American Swimming Coaches Association, the most prestigious coaches association in the world.