Swimmer

ADULT SERIES

A step-by-step swimming workout guide for beginner.


It’s never too late to learn how to swim. If you never had the opportunity as a child, you can easily how to learn swimming as an adult. At first, being in the water may feel strange, unfamiliar, and even a little worrying. But with time you’ll become acclimated, gaining a level of confidence you may have previously thought unimaginable.

Once you learn how to swim, you’ll be able to enjoy a variety of benefits. For example, swimming is an excellent form of exercise. It’s also relaxing; it can relieve your stress and calm your nerves. And if you’re feeling blue, 15 minutes in the water may be all you need to lift your spirits.

You will learn to
* Build up your water confidence
* Basic water skill like float, submerge and breathing technique
* Swim a basic stroke. Eg, Breaststroke or Freestyle  

 
Putting on Goggles

ADULT SWIMMING PROGRESSION

 

LEVEL 1

Learning Outcomes

  1. Enter the water unaided in a safe manner

  2. Move forward for 5 metres using basic front crawl or breaststroke type leg action, showing the ability to regain feet (support may be given)

  3. Swim backwards for 5 metres using backstroke leg action, showing the ability to regain feet (support may be given)

  4. Blow an object through the water

  5. Push and glide on the front to the wall or push and glide on the back from the wall to a partner or teacher

  6. Tread water action with legs

  7. 10 metre front leg kick with float

  8. 10 metre back leg kick with float

  9. Unaided, leave the pool in any safe manner

LEVEL 2

Learning Outcomes

  1. Push and glide on the front or back with transition into stroke, then continue to swim for 2 metres

  2. Hold rail, woggle or floats and exhale with mouth in water

  3. Use buoyancy aids and swim 10 metres breaststroke type action while on the back or front

  4. Swim 5 metres (learner’s choice), regaining feet at end

  5. Use a buoyancy aid to perform treading water leg action for 10 seconds

  6. Float for 5 seconds on front or back (gentle sculling is permitted to maintain position)

  7. Swim unaided for 5 metres using any stroke

  8. Identify and pick up an object below the water’s surface

  9. Swim or scull on back for 5 metres, roll over to swim or scull on front for 5 metres

LEVEL 3

Learning Outcomes

  1. Hold rail, woggle or float and submerge head underwater and exhale

  2. Swim 10 metres using any stroke

  3. Tread water for 20 seconds

  4. Swim 5 metres on back, roll onto front and regain feet

  5. Fully submerge underwater or pick up an object from shoulder depth water

  6. Float in any position for 10 seconds (gentle sculling is permitted to maintain position)

  7. Swim 5 metres on front, tread water for 5 seconds, continue to swim forward for 5 metres

  8. Swim 2 widths or 2 lengths showing the ability to touch and turn

LEVEL 4

Learning Outcomes

  1. Swim 4 widths or 4 lengths showing the ability to touch and turn

  2. Swim 10 metres, tread water for 30 seconds, continue to swim for a further 10 metres

  3. Either push and glide or swim and surface dive to pick up an object at standing depth water

  4. Float in a relaxed position for 15 seconds (gentle sculling is permitted to maintain position)

  5. Swim 5 metres on front, tuck and tread water for 20 seconds, continue to swim forward for 5 metres, tuck and tread water for 20 seconds, continue to swim forward for 5 metres

  6. Swim backwards for 5 metres, roll onto front and continue to swim for 5 metres, roll onto back and swim for 5 metres