Level 1 – Swimming Fundamentals

1. Swim Etiquette

Students will learn basic pool rules and respectful behavior, including:

• Listening carefully to the instructor at all times

• Walking (not running) on the pool deck

• Waiting for their turn patiently

• Keeping hands and feet to themselves

• Entering and exiting the pool only with permission

• Respecting other swimmers’ space

The goal is to create a safe, positive, and cooperative learning environment.

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2. Water Safety

Students will be introduced to essential water safety skills, such as:

• Understanding basic pool safety rules

• Recognizing safe and unsafe behaviors in and around water

• Learning how to ask for help if needed

• Holding onto the wall safely

• Moving carefully in shallow water

The focus is on building awareness and confidence in the water.

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3. Submerge, Open Eyes, and Blow Bubbles

Students will practice becoming comfortable with water on their face by:

• Gently submerging their mouth and nose

• Fully submerging their face

• Opening their eyes underwater

• Blowing bubbles through the mouth and nose

This helps develop breath control and reduces fear of water.

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4. Exit the Water Safely

Students will learn how to:

• Move to the wall independently

• Hold the wall securely

• Use hands and arms to climb out safely (elbow-elbow, tummy, knee technique)

• Exit the pool calmly without rushing

Safety and independence are emphasized.

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5. Floating Skills

Students will practice basic floating positions:

Front Float

• Body extended and relaxed

• Face in the water

• Arms and legs stretched out

Back Float

• Ears in the water

• Chin slightly up

• Hips lifted

Starfish Float

• Arms and legs spread wide

• Body balanced and relaxed

• Floating independently with minimal support

Floating develops body awareness and water confidence.

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6. Kicking on Front (8 meters with a board – Streamline Position)

Students will:

• Hold a kickboard properly

• Stretch arms straight in front (streamline position)

• Keep face in the water

• Perform steady flutter kicks

• Travel approximately 8 meters independently

This builds leg strength and forward movement control.

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7. Three Basic Skills: Breathing, Kicking, Floating

These three foundational skills form the base of swimming development:

• Breathing – Controlled bubble blowing and comfort with submersion

• Kicking – Continuous flutter kick with straight legs

• Floating – Balanced body position on front and back

When combined, these create the beginner skill known as the “Bubble Kick” — maintaining a streamlined body position while kicking and blowing bubbles.

The aim is to develop confidence in the water and to teach basic swim & survival skills: Maximum 5 students per lesson.

Level 2 – Build Strong Foundations

Level 2 focuses on improving independence in the water and developing stronger kicking technique, body position, and early stroke coordination.

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1. Kicking on Front (8 meters with a Board – Streamline Position)

Students will:

• Hold the kickboard correctly with both hands extended

• Keep arms straight and head in neutral position

• Maintain a streamlined body position

• Perform continuous flutter kicks

• Travel 8 meters with control and steady movement

The focus is on improving body alignment and stronger, more consistent kicking.

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2. Kicking on Front (8 meters without a Board – Streamline Position)

Students will:

• Extend both arms straight above the head (streamline)

• Keep face in the water while blowing bubbles

• Maintain horizontal body position

• Kick continuously for 8 meters without equipment

This skill builds independence, balance, and core stability without support.

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3. 8m Side Kicking (with Floatie & Kickboard)

Students will:

• Position body on one side

• Keep one arm extended forward (holding kickboard if needed)

• Keep lower arm relaxed or supported by floatie

• Maintain steady flutter kicks

• Keep one ear in the water and face slightly turned

Side kicking introduces body rotation and prepares students for freestyle breathing.

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4. 8m Backstroke Kick (with Floatie & Kickboard)

Students will:

• Float comfortably on their back

• Keep hips lifted and body flat

• Perform continuous flutter kicks

• Use floatie or kickboard for support if needed

• Travel 8 meters independently

This improves back body position and leg strength while reinforcing floating confidence.

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5. 8m Freestyle (with Floatie & Kickboard)

Students will begin basic freestyle coordination by:

• Using steady flutter kicks

• Practicing alternating arm movements

• Maintaining a forward body position

• Using floatie or kickboard for support

• Traveling 8 meters with guided breathing

The emphasis is on combining kicking and arm movement smoothly.

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6. Freestyle with a Board & 8m without a Board

Students will:

With a Board:

• Practice arm pulls one at a time

• Maintain consistent kicking

• Focus on proper hand entry and pull motion

Without a Board (8 meters):

• Swim freestyle independently

• Coordinate arms and legs together

• Practice basic side breathing

• Maintain forward momentum for 8 meters

The goal is to build confidence swimming freestyle independently with improved coordination and rhythm:  4 ~ 6 students per lesson.

Level 3 – Stroke Development & Endurance Building

Level 3 focuses on improving stroke technique, body alignment, coordination, and endurance while increasing swimming distance and independence.

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1. 15m Freestyle (Streamline Position)

Students will:

• Push off in a strong streamline position

• Maintain horizontal body alignment

• Perform continuous flutter kicks

• Coordinate alternating arm strokes

• Practice controlled side breathing

• Swim 15 meters with steady rhythm and technique

The focus is on improving efficiency, breathing control, and distance.

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2. 15m Backstroke Kick (Arms by Your Side)

Students will:

• Float comfortably on their back

• Keep arms relaxed along their sides

• Maintain hips high and body straight

• Perform steady flutter kicks

• Travel 15 meters with control

This drill strengthens kicking power and reinforces proper back body position.

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3. 15m Backstroke Kick (Streamline Position)

Students will:

• Extend both arms overhead in streamline

• Keep ears in the water and eyes upward

• Maintain straight body alignment

• Perform continuous flutter kicks

• Swim 15 meters independently

This improves balance, core strength, and backstroke body alignment.

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4. 15m “6 Kick One Arm” Drill

Students will:

• Perform six flutter kicks on one side

• Execute one freestyle arm stroke

• Rotate to the opposite side

• Maintain body balance and breathing control

• Travel 15 meters with coordination

This drill develops body rotation, timing, and stroke efficiency.

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5. 15m Backstroke Combination

Students will:

• Combine proper flutter kick with alternating arm strokes

• Maintain straight arm recovery

• Keep hips lifted and body aligned

• Swim 15 meters with consistent rhythm

The focus is on full backstroke coordination and smooth movement.

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6. Freestyle & Backstroke Combination (Without a Board)

Students will:

• Swim freestyle and transition smoothly to backstroke

• Maintain proper body position in both strokes

• Coordinate arms and legs efficiently

• Swim independently without equipment

The aim is to develop confidence in the water and to teach intermediate swim & survival skills (20m Freestyle, 20m Backstroke, & 20m Breaststroke) : 5 ~ 7 students per lesson.

Level 4 – Stroke Technique & Survival Skills Development

Level 4 focuses on refining stroke technique, increasing swimming distance, improving rhythm and breathing control, and introducing breaststroke fundamentals.

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1. 25m Freestyle (Streamline Position)

Students will:

• Push off the wall in a strong streamline position

• Maintain horizontal body alignment

• Perform continuous flutter kicks

• Coordinate alternating arm strokes efficiently

• Demonstrate controlled side breathing

• Swim 25 meters with steady rhythm and improved endurance

The focus is on stroke efficiency, breathing timing, and distance.

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2. 25m Backstroke

Students will:

• Maintain a stable back floating position

• Keep hips lifted and body straight

• Perform continuous flutter kicks

• Use alternating arm movements with proper recovery

• Swim 25 meters with consistent rhythm

This builds endurance and strengthens full backstroke coordination.

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3. Introduction to Breaststroke – Basic Kick

Students will be introduced to:

• Proper leg positioning (heels toward hips)

• “Pull – Turn – Kick – Glide” leg action

• Controlled and symmetrical movement

• Glide position after each kick

The focus is on understanding correct breaststroke kick mechanics.

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4. Breaststroke Kick + 1 Breath (Rhythm Development)

Students will:

• Perform one breaststroke kick

• Lift head for one controlled breath

• Return to glide position

• Develop a steady kick–breath rhythm

This introduces timing and coordination between kick and breathing.

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5. 25m Survival Backstroke

(Breaststroke Kick on Back)

Students will:

• Float comfortably on their back

• Perform breaststroke-style kick while on back

• Use relaxed arm movements for balance

• Maintain steady breathing

• Swim 25 meters independently

This skill emphasizes safety, endurance, and survival swimming technique.

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6. Breaststroke Kick – Basic Training (Using Side of Pool)

Students will:

• Hold the pool edge for support

• Practice correct breaststroke leg movement

• Focus on proper foot turn and snap

• Repeat controlled kicks for muscle memory

This drill reinforces correct technique before full stroke coordination.

The aim is to develop of all 4 strokes & advanced survival skills: 7 ~ 8 students per lesson.

Level 5 – Advanced Stroke Development & Breaststroke Coordination

Level 5 focuses on refining stroke technique, strengthening endurance, and developing full breaststroke coordination with proper timing and efficiency.

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1. 25m Freestyle (Streamline Position)

Students will:

• Push off the wall in a tight streamline position

• Maintain strong body alignment

• Demonstrate efficient flutter kick

• Coordinate smooth alternating arm strokes

• Practice controlled and rhythmic side breathing

• Swim 25 meters with improved speed and endurance

The emphasis is on efficiency, rhythm, and stroke refinement.

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2. 25m Backstroke

Students will:

• Maintain stable body position with hips high

• Perform consistent flutter kicks

• Use proper straight-arm recovery

• Coordinate arms and legs smoothly

• Swim 25 meters with controlled rhythm

This strengthens endurance and full backstroke coordination.

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3. 25m Breaststroke Kick (Perfect Technique)

Students will:

• Demonstrate correct heel-to-hip recovery

• Turn feet outward properly

• Perform strong, symmetrical kick

• Glide after each kick

• Swim 25 meters using breaststroke kick with consistent technique

The focus is on power, control, and correct form.

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4. Introduction to Breaststroke Arm Movement

Students will learn:

• Proper hand positioning

• Out-sweep and in-sweep arm motion

• Elbows high during pull

• Controlled arm recovery

• Glide position after each pull

This introduces correct arm mechanics before full stroke coordination.

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5. Introduction to Breaststroke Combination

Students will begin combining:

• Breaststroke arm pull

• Breaststroke kick

• Controlled breathing

• Glide phase between strokes

The emphasis is on timing and smooth coordination.

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6. Breaststroke Arms + Full Combination

Students will:

• Coordinate arm pull, breath, kick, and glide

• Demonstrate correct rhythm (Pull – Breath – Kick – Glide)

• Maintain streamlined body position

• Swim with improved efficiency and balance

The goal is to achieve confident and technically correct breaststroke swimming: 7 ~ 8 students per lesson.

Level 6 – Stroke Mastery & Introduction to Butterfly

Level 6 focuses on strengthening proficiency in freestyle, backstroke, and breaststroke while introducing the foundational skills of butterfly. Emphasis is placed on coordination, rhythm, power, and overall stroke efficiency.

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1. 25m Freestyle, Backstroke, and Breaststroke

Students will:

• Demonstrate consistent technique in all three strokes

• Maintain proper body alignment and streamline position

• Show controlled breathing patterns

• Coordinate arms and legs efficiently

• Swim 25 meters of each stroke with confidence and endurance

The focus is on stroke refinement, rhythm, and smooth transitions.

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2. Introduction to Butterfly Wave (Body Dolphin Motion)

Students will learn:

• Proper body undulation starting from the chest

• Core-driven dolphin motion

• Smooth wave-like movement through the hips and legs

• Controlled rhythm in the water

This builds the foundation for butterfly technique.

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3. Butterfly Basic Kick Skills (Dolphin Kick)

Students will:

• Practice dolphin kick with arms extended in streamline

• Keep legs together and move from the hips

• Maintain consistent rhythm

• Perform kick drills on front and back

The focus is on power generation and correct body movement.

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4. Butterfly Basic Arm Skills

Students will:

• Learn proper simultaneous arm recovery

• Practice underwater pull motion

• Maintain correct hand entry position

• Coordinate arm movement with body wave

This introduces upper-body coordination required for butterfly.

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5. Basic Butterfly

Students will begin combining:

• Body wave motion

• Dolphin kick

• Simultaneous arm action

• Controlled breathing

The goal is to develop a basic but technically correct butterfly stroke with rhythm and confidence: 4 ~ 9 students per lesson.

Squad Prep – Pre-Competitive Skill Development

Squad Prep is designed to prepare swimmers for squad-level training. The program emphasizes butterfly development, technical refinement, training discipline, and advanced skill introduction while continuing to strengthen all four strokes.

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1. Primary Focus: Butterfly Development

Students will:

• Refine body wave and dolphin kick technique

• Improve arm recovery and underwater pull

• Develop correct breathing timing

• Build strength and rhythm in full butterfly

The emphasis is on building a technically strong and sustainable butterfly stroke.

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2. Foundations of Training Methods

Students will learn:

• Basic interval training concepts

• Understanding sets and repetition structure

• Pace awareness and time management

• Importance of warm-up and cool-down

• Training discipline and focus

This prepares swimmers for structured squad training.

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3. Freestyle High Elbow Recovery

Students will:

• Practice high elbow arm recovery

• Improve hand entry position

• Maintain strong body rotation

• Develop efficient freestyle technique

The focus is on technical refinement and stroke efficiency.

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4. Learning Underwater Skills

Students will:

• Practice streamline push-offs

• Perform controlled underwater dolphin kicks

• Improve breath control

• Understand legal underwater distance

These skills enhance performance and race preparation.

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5. Basic Diving Skills

Students will:

• Learn correct starting position

• Practice safe forward dive entry

• Develop streamlined entry into the water

• Focus on safety and body control

This introduces competitive start fundamentals.

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6. Development of All Four Strokes

Students will:

• Refine technique in freestyle, backstroke, breaststroke, and butterfly

• Improve stroke efficiency and endurance

• Strengthen coordination and rhythm

• Build confidence swimming longer distances

The goal is to prepare swimmers for the transition into full squad training with strong technical foundations: 8 ~ 16 students per lesson.