Adult Swim Skills

Basic Swim for the Water Shy Adult

  • Tread water for 30 seconds.
  • Unassisted front and back arrow, no arm/leg movement.
  • Able to flip from front float to back float, unassisted.
  • Proper freestyle flutter kick, with flotation device.
  • Body undulation for 10 yards, with flotation device.
  • Swim 10 yards freestyle (whole stroke), with any kind of breathing.
  • Proper backstroke kick, with flotation device.
  • Elementary backstroke as survival stroke, with flotation device.
  • Retrieve an object from 4½ feet deep.
  • Jump into water from side of pool.

Beginning Adult Swim Stroke and Technique

  • Tread water for 1 minute.
  • Tight, hand over hand streamline on front and back, no kicking.
  • ½ lap (25 yards) freestyle with proper flutter kick, arm rotations and alternate breathing.
  • ½ lap (25 yards) backstroke with proper kick and arm rotations.
  • ½ lap (25 yards) breaststroke with proper kick and arm movement, breathing every stroke w/correct timing.
  • Jump off the diving board, swim back to the ladder and climb out.
  • Standing dive from side of deep end or off the diving board.

Intermediate Adult Swim Stroke and Technique

  • Tread water for 2 minutes.
  • Standing dive off diving board.
  • Retrieve an object in deep end (9-12 feet) with feet first or pike surface dive.
  • 1 lap (50 yards) freestyle with proper body position, body rotation, correct kick and arm rotations.
  • 1 lap (50 yards) backstroke with proper body position, body rotation, correct kick and arm rotations.
  • 1 lap (50 yards) breaststroke with proper kick, arms, and coordination, breathing every stroke.
  • ½ lap (25 yards) butterfly with proper body undulation, correct arms and breathing every/other stroke.
  • Perform proper starts & flip-turns.

Competitive Edge Swim Skills

Competitive Edge Beginner: 7+

  • Tread water for 5 minutes.
  • Retrieve a ring in deep end 9-12 feet with pike surface dive.
  • 1 ½ laps (75 yards) freestyle with proper body position, body rotation, correct kick and arm rotations.
  • 1 ½ laps (75 yards) backstroke with proper body position, body rotation, correct kick and arm rotations.
  • 1 ½ laps (75 yards) breaststroke with proper kick, arms, and coordination, breathing every stroke.
  • 1 lap (50 yards) butterfly with proper body undulation, correct arms and breathing every/other stroke.
  • 1 lap (50 yards) elementary backstroke.
  • Perform proper starts and flip turns.

 Competitive Edge Intermediate: 7+

  • 2 laps (100 yards) freestyle with proper body position, body rotation, correct kick and arm rotations.
  • 2 laps (100 yards) backstroke with proper body position, body rotation, correct kick and arm rotations.
  • 2 laps (100 yards) breaststroke with proper kick, arms, and coordination, breathing every stroke.
  • 1 ½ laps (75 yards) butterfly with proper body undulation, correct arms and breathing every/other stroke.
  • 1 ½ laps (75 yards) elementary backstroke.
  • Perform proper starts and flip-turns.

 Competitive Edge Advanced: 7+

  • 4 laps (200 yards) freestyle with proper body position, body rotation, correct kick and arm rotations.
  • 4 laps (200 yards) backstroke with proper body position, body rotation, correct kick and arm rotations.
  • 4 laps (200 yards) breaststroke with proper kick, arms, and coordination, breathing every stroke.
  • 2 laps (100 yards) butterfly with proper body undulation, correct arms and breathing every/other stroke.
  • 2 laps (100 yards) elementary backstroke.
  • Perform proper starts and flip-turns

Youth Swim Skills

Basic Swim for the Water Shy Youth: 5+

  • Enter and exit the pool correctly.
  • 5 relaxed bobs (submerging entire body, then returning to surface).
  • Blow bubbles into the water through nose only and through nose & mouth simultaneously.
  • Float on front and back having all muscles relaxed.
  • Float with the head into the water and correct mouth-nose and/or nasal exhalation.
  • Keep head up and have synchronized movement of arms, hands, and legs.
  • Jump from side of shallow end from a sitting position or stand up position.
  • Retrieve a ring from 1-2 feet, with assistance.
  • Float and swim head up or down in the deep water with flotation device

Youth Swim Beginner: 5+

  • Tread water for 30 seconds.
  • 10 relaxed bobs (submerging entire body, then returning to surface).
  • Unassisted front and back arrow, no arm/leg movement.
  • Able to flip from front float to back float, unassisted.
  • Proper freestyle flutter kick, with flotation device.
  • Body undulation for 10 yards, with flotation device.
  • Swim 10 yards freestyle (whole stroke), with any kind of breathing.
  • Proper backstroke kick, with flotation device.
  • Elementary backstroke as survival stroke, with flotation device.
  • Retrieve a ring from 4½ feet deep, with assistance to submerge if needed.
  • Jump from side of deep end, with flotation device.

Youth Swim Intermediate: 5+

  • Tread water for 1 minute.
  • 20 relaxed bobs (submerging entire body, then returning to surface).
  • Tight, hand over hand streamline on front and back, no kicking.
  • Retrieve ring from 4½ feet deep, unassisted.
  • ½ lap (25 yards) freestyle with proper flutter kick and arm rotations and alternate breathing.
  • ½ lap (25 yards) backstroke with proper kick and arm rotations.
  • ½ lap (25 yards) breaststroke with proper kick and arm movement, breathing every stroke w/correct timing.
  • Jump off the side of the deep end or off the diving board, and swim back to the ladder and climb out.
  • Standing dive from side of deep end or off the diving board.

Youth Swim Advanced: 5+

  • Tread water for 2 minutes.
  • Retrieve a ring in deep end 9-12 feet with feet first or pike surface dive.
  • 1 lap (50 yards) freestyle with proper body position, body rotation, correct kick and arm rotations.
  • 1 lap (50 yards) backstroke with proper body position, body rotation, correct kick and arm rotations.
  • 1 lap (50 yards) breaststroke with proper kick, arms, and coordination, breathing every stroke.
  • ½ lap (25 yards) butterfly with proper body undulation, correct arms and breathing every/other stroke.
  • ½ lap (25 yards) elementary backstroke.
  • Jump off the diving board, swim back to the wall and climb out without using the ladder.
  • Standing dive off diving board.