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Lessons Program

PAC Swim Lesson Program

 

Welcome to PAC Swim Lessons! Our program focuses on a strong fundamental swimming base and building on that base to prepare participants to join our swim team, Patriot Aquatic Club.

 

 

Level Name

Level Description

Prerequisites

Advancement Requirements

Level 1 – Introduction to Water Skills

This level will focus on getting participants comfortable in the water. Participants will be introduced to submerging, kicking and combined arm and leg movement.  

None

  • Safe water entry and exit
  • Submerge face and blow bubbles for 5 seconds
  • Front float 5 seconds
  • Back float 5 seconds
  • Front and Back glides
  • Swimming with combined arm and leg movement on front and back

All skills may be done with assistance

Level 2 – Fundamentals of Water Skills

This level is designed to begin building upon the basic skills and start stroke development. This level will focus on independence while performing kicks and combined arm and leg movement on front and back.

Demonstration of confidence in the water and understanding of basic floats, kicks and arm movements.

  • Safe water entry and exit
  • Front float 10 seconds
  • Back float 15 seconds
  • Front and Back glides
  • Swimming with combined arm and leg movement on front and back for 10 yards

All skills are done independently

Level 3 – Stroke Development

This level is for beginning to learn all 6 strokes. This level will focus on rotary breathing, elementary backstroke, the kicks for all 6 strokes and introduction to diving.

Successful demonstration of Level 2 Advancement Requirements

 

  • Front float 30 seconds
  • Back float 30 seconds
  • Treading water 1 minute
  • Streamline with kick on front
  • Front crawl for 15 yards with close to horizontal body position and only occasional head lift to breath
  • Elementary backstroke for 15 yards
  • Dolphin, Scissor and breaststroke kick for 10 yards
  • Diving from sitting and kneeling position

All skills are done independently

Level 4 – Stroke Improvement

This level is to learn all 6 strokes in their entirety. This level will focus improving front crawl and elementary backstroke, introduce butterfly, back crawl, breaststroke and sidestroke. In this level participants, will also learn open turns and continue the diving progression.

Successful demonstration of Level 3 Advancement Requirements

 

  • Treading water using 2 different kicks for 2 minutes
  • Front Crawl 25 yards
  • Elementary backstroke 25 yards
  • Breaststroke 15 yards
  • Back Crawl 15 yards
  • Butterfly 15 yards
  • Sidestroke 15 yards
  • Open turns on front and back
  • Streamline with kick on front and back
  • Diving from compact and stride position

All strokes do not need to be perfect but participants should have a strong understanding of the stroke and able to demonstrate with minimal corrections needed.

Level 5 – Stroke Technique Freestyle Focus

This level will focus on all aspects of Freestyle including; body position, breathing, flutter and dolphin kick, arm stroke, front flip turn and underwater work. Participants will also be focusing on endurance with good technique.

Successful demonstration of Level 4 Advancement Requirements

 

  • Rotary breathing without lifting head
  • Horizontal body position with side to side body roll
  • Continuous arm movement with high elbow, strong underwater pull and forward arm extension on entry
  • Continuous flutter kick from hip with pointed toes, relaxed ankles and no bent knees
  • Shallow Angle diving from side and block
  • Front flip turn
  • Swimming a continuous 100 yards from a dive with flip turns

Level 6 – Stroke Technique Backstroke Focus

This level will focus on all aspects of Backstroke including; body position, stroke timing, flutter and dolphin kick on back, arm stroke, back flip turn and underwater work. Participants will also be focusing on endurance with good technique.

Successful demonstration of Level 4 Advancement Requirements

 

  • Horizontal body position with side to side body roll
  • Continuous arm movement with strong underwater pull
  • Continuous flutter kick from the hip with pointed toes, relaxed ankles and knees not breaking the surface
  • Backstroke start from block and wall
  • Back flip turn
  • Swimming a continuous 100 yards from a start with flip turns

Level 7 – Stroke Technique Breaststroke Focus

This level will focus on all aspects of Breaststroke including; body position, breathing, kick, arm stroke, timing, Breaststroke open turn and underwater work. Participants will also be focusing on endurance with good technique.

Successful demonstration of Level 4 Advancement Requirements

 

  • Horizontal body position
  • Correct stroke and breathing timing
  • Arm pull with elbows 900 during pull and hands not passing the chest
  • Simultaneous kick and feet not breaking the surface
  • Two-hand touch open turn
  • Shallow Angle diving from side and block
  • Breaststroke pullout
  • Swimming a continuous 100 yards from a start with two-hand open turns and pullouts

Level 8 –  Stroke Technique Butterfly Focus

This level will focus on all aspects of Butterfly including; body position, breathing, stroke timing, dolphin kick, arm stroke, butterfly open turn and underwater work. Participants will also be focusing on endurance with good technique.

Successful demonstration of Level 4 Advancement Requirements

 

  • Horizontal body position
  • Correct stroke and breathing timing
  • Arms are straight with a slight bend in elbow up over the water simultaneously and entering forward to start the underwater pull
  • Kick is a continuous dolphin kick timed with each arm stroke
  • Two-hand touch open turn
  • Shallow Angle diving from side and block
  • Swimming a continuous 100 yards from a start with two-hand open turn

 

 

 

 

 

 

 

 

 

 

 

Swim Lesson Policies 

 

Registration

  • All registrations must be completed online prior to the class start date. Early registrations help us plan accordingly for instructors and space need for a successful class.
  • Registration request after the deadline will be decided on a case to case basis, based on class size and instructor’s discretion.

 

Swim wear and gear

  • All participants are required to wear a swim suit in the water.
  • Girls with long hair should have their hair tied up and a swim cap on.
  • All participants are recommended to bring their own goggles. Instructors do not have goggles for participants to borrow.
  • Participants will need to have their own towels.
  • If participants would like to wear a shirt over their suit it should be a swim shirt that is tight fitted so it does not cause drag while swimming.

 

Cancellation/Make Ups

  • If a participant misses a group class, there are no available make ups. We recommend talking with the instructor to help ensure they get caught up at the next class.
  • Private lessons must give a minimum of a 48-hour notice if they are not going to be at their lesson to have a chance to reschedule. Less than a 48-hour notice is subject to loss of fee and no make-up option.
  •  If programming is cancelled by the SwimAmerica Coordinator a make-up date will be offered, if available, and if not participants will receive a credit for the missed class.
  • To receive a refund for a registration the request must be made 72-hours prior to the first class.

 

Class Advancement

  • Class advancement is based on the participant’s ability to successfully perform all the required skills in the level.
  • Participants that are not able to perform all the required skills should repeat the same level.
  • Each level has prerequisites that participants should be able to demonstrate on day 1.
  • If a participant is not successful in meeting the prerequisite skills, they will not be able to continue in that class.

To see what classes are currently open for registration please visit the PAC Swim Lesson Registration page https://www.teamunify.com/SwimLessons.jsp?_tabid_=26462&team=ilpasal

 
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