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Swim America

 

SWIM AMERICA STATIONS

 

STATION

SKILLS TO BE LEARNED

ADVANCEMENT STANDARDS

1
Bubbles

  • 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

2
Floats and Glides

  • Front float and recover
  • Front Glide and recover
  • Back float and recover
  • Back glide and recover
  • Front Glide and recover
    -5 seconds
  • Back glide and recover
    -5 seconds

3
Kicking

  • Front kick, glide, and recover
  • Back kick, glide, and recover
  • Dolphin kick, glide and recover
  • Front kick - 15 feet
  • Back kick - 15 feet

4
Crawl Stroke

  • Rollover - front to back, back to front
  • Finning and sculling
  • Side-glide-kick
  • Crawl
  • Side-glide-kick, 20 feet
  • Crawl stroke, 20 feet (no breathing)

5
Freestyle

  • Crawl stroke with breathing
  • Back crawl stroke
  • Crawl stroke with breathing (30 feet minimum of 4 breaths)

6
Backstroke

  • Extended freestyle swimming
  • Tread water
  • Jump in and tread water
  • Sitting dive
  • Kneeling dive
  • Standing dive
  • Swim Freestyle 75 feet
  • Swim backstroke 30 feet
  • Tread water for 1 minute

7
Breaststroke and Butterfly

  • Breaststroke kick
  • Breaststroke swim
  • Butterfly arms
  • Butterfly swim
  • Swim Freestyle 50 yards
  • Swim Backstroke 25 yards
  • Kick Breaststroke 20 feet
 

8
Turns

  • Freestyle with bilateral breathing
  • Turns
  • Swim freestyle for 100 yards (using bilateral breathing for 25 yards of the swim)
  • Swim 25 yards Breaststroke
  • Swim 30 feet Butterfly

9
Lifetime Strokes

  • Sidestroke kick
  • Sidestroke swim
  • Elementary backstroke
  • Swim 200 yards Freestyle, bilateral breath for one continuous 50 yard
  • Swim 25 yards Butterfly
  • Swim 50 yards Breaststroke
  • Swim 50 yards Elementary Backstroke
  • Swim 50 yards Sidestroke

10
Individual Medley

  • Extended swimming and technique refinement in all major strokes and turns
  • Swim 300 yards freestyle
  • Swim 100 yards Backstroke
  • Swim 100 yards Individual Medley

 

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