Teaching Aquatics Skills: Squad Training Level

AQUATICS COACHING GUIDE
Teaching Aquatics Skills
Squad Training Level

Teaching Aquatics Skills – Squad Level Training
Table of Contents
Table of Contents
Sample Squad Training Program

Stroke-Specific Drills
Freestyle Drills
Freestyle Streamline
Freestyle Lateral Drill
Freestyle Lateral Drill Extension
Freestyle Kick Test Drill
Backstroke Drills
Backstroke Streamline Kick
Backstroke Shoulder Rotation
Backstroke Shoulder Rotation with Cup
Backstroke One Arm Pull
Backstroke Thumb-Up Hand Rotation
Breaststroke Drills
Breaststroke Leg Kick on Pool Edge
Breaststroke Leg Kick on Back in Water
Breaststroke Kick with Hands on Buttocks
Breaststroke Pull - Kick
Butterfly Drills
Butterfly Kick with Fins and Kickboard Drill
Butterfly Kick Underwater Drill
Butterfly Arm Pull Drill without Breathing
Butterfly Arm Pull Drill Breathing
Sample Workouts
Three-Week, Nine Session Workout
Eight-Week Training Program
Assessment and Evaluation Guidelines for Squad Level
Sample Certificate
2 Special Olympics Aquatics Coaching Guide

Created: February 2004
Squad Training Program
Sample Squad Training Program

The following training program provides an example plan for Special Olympics aquatics athletes. The program provides
coaches with a basic concept of progression of swimming skills. Of course, each coach will want to conduct his/her
training program according to his/her athletes’ specific needs and ability levels, factoring in the facilities available and
time constraints.
The program takes swimmers from an introduction to the water through awareness of the four competitive strokes
and individual medley. In many cases, it will take more than eight weeks to achieve this level. If possible, athletes
should attempt to participate in a year-round aquatics program to attain higher levels of technical competency and
fitness. The following conditions are assumed prior to starting this training program.
1. The plan is based on 60-minute training sessions in the water.
2. The plan is based on the facility being available three or more times per week.
3. The plan assumes that all swimmers can swim 25 meters of freestyle and backstroke without assistance and
would have learned all the skills from the Stroke Development Section.
4. The pool size used in this training example is 25 meters. However, a 50-meter pool can be used.
Adjustments to the entire program may be necessary, depending on the specific team/squad situation. As a coach, if
you do not have the pool time available, or your athletes are not at the level of the plan, use this as an example and a
goal to work toward. Feel free to take parts of the training plan and use appropriately for your own team/squad,
remembering to build up gradually and maintain a high level of responsibility and care for your athletes.
Coaching Tips
 Work within the athlete’s ability.
 Set goals, these can be individual to the athlete or for the group.
 Ensure that your goals are achievable for you and realistic for the athletes.
 Repetition of praise is important in working with the swimmer, especially in the learning phase.
 As coach, you may have to adapt the stroke to the athlete, not the athlete to the stroke, realizing that there are
specific rules for each stroke.
 Some athletes have a short attention span. Keep instructions short and simple. Make all instructions clear,
concise and consistent.
 When teaching a new stroke, break down the stroke into various skill components.
 Correct a small part of the stroke at a time.
 Reassess each training session and change programs if required.
 End each training session on a positive note.
 Fatigue factors to look for: kick factor (no white water), cramps, flush color in the face, shortness of breath,
chilling, shivering and yawning.
 If possible, use a pace clock and have swimmers leave when the second hand is at the top or bottom.
 Encourage swimmers to bring their own water bottle and equipment to every training session.
 Have training aids available to your swimmers, such as fins, paddles, pull buoys. Each swimmer needs to have
a spare pair of goggles and cap.
Please Note
There must be a certified lifeguard on the pool deck at all times while athletes are in the pool area. Ensure that all safety
precautions are taken and that a high level of duty of care be given to all athletes under your instruction.
Special Olympics Aquatics Coaching Guide 3

Prior to any program being conducted, it would be advisable that you have a very good idea of the levels and ability
of the swimmers who are going to be part of your groups. A suggestion would be to conduct some “tryout” or
“assessment” sessions to determine which levels are best suited for your swimmers. By doing this you will be well
prepared to start preparing your weekly programs.
 Be aware of your swimmers’ ages. Remember that you may have a variety of ages in your groups, so it is
important that activities be programmed that are age appropriate.
 If you have more than one group or squad of varying skill levels, it is suggested that you name each
group/squad; for example, Level 1 or Level 2, or Squad 1 or Squad 2, or give them a name relating to a well-
known swimmer, etc., to distinguish groups.
The sample workouts below refer to three different group/squad levels and will give workouts for each over an
eight-week period. These workouts are only an example of the type of programs that can be developed and will vary
according to the number and skill level of your swimmers. Whether or not you use the following training program, be
consistent in several areas.
Duty of Care
The safety and well being of each athlete needs to be your first priority when developing any Special Olympics aquatics
training program. Any potential dangers need to be identified and action taken as soon as possible.
Warm-Up
Warm-up time needs to be programmed into the training session prior to entering the water. Emphasis is on raising the
swimmer’s heart rate, warming up muscle groups and building basic muscle strength. It is also important that swimmers
are taught the correct warm-up drills. Warm-up sessions need to be supervised.
Training Equipment
Swimmers are encouraged to have all required training equipment with them at each training session, e.g., water bottle,
fins, paddles, spare pair of goggles and cap.
Session Programming
Training programs developed for different levels and ability groups need to be regularly assessed. Ensure that program
goals are achievable. Do not set unrealistic goals.
All relevant information about the training program should be made available to the athlete, family member or care
giver. Information, such as the number of training sessions, dates and times, needs to be included.
Stroke Technique
When programming training sessions, strong emphasis should be given to the development of good stroke technique.
This can be achieved through setting stroke-specific drills which are practiced at each training session.
Learning through Fun

Athletes learn through fun activities, so include fun activities in your training program that have relevance to the skills
you are trying to develop.
Positive Reinforcement
As a coach, it is important that you give positive reinforcement to your athlete. Always try to speak to each athlete
individually and be aware of individual personalities and group dynamics.

Goal Setting
Ensure that all goals set are achievable and realistic. Put in place some form of recognition such as “Skill Achievement
Awards” or “Skill Progression Awards.”
Setting of Boundaries
Athletes need to know what their boundaries are to help ensure your training program runs smoothly and that each
athlete is given 100 percent opportunity to learn. It is important that clear, concise and consistent instruction is given.
Be Prepared - Be Flexible
Once you have set your training program and are confident that it will run smoothly, be prepared to make changes. As a
coach, you must be flexible and able to put into place alternative programs for your athletes.

Stroke-Specific Drills
The drills described below are only examples of stroke-specific drills that can be practiced during a program. Drills are
very important when developing and maintaining correct stroke technique. Specific drills are practiced at each session.
Although it may take a few swimmers more time than others to master some drills correctly, please be patient. Results
will appear over time.
It is important that coaches research and seek information from other coaches on different drills that can be used.
Remember, drills are also fun and add variety to an athlete’s swimming program.
Freestyle
1. Thumb slide fingertip drag
2. Catch up
3. Chicken wing
Backstroke
1. Kicking with arms at 45 degrees out of water
2. Alternate arm action with no pull in water
Breaststroke
1. Variation of kick/pull drill
2. Breaststroke kick on back
Butterfly
1. One-arm pull drill
2. Butterfly kick on back
3. Butterfly kick using bands, on front, on back

Freestyle Drills
Freestyle Drills
Freestyle Streamline
Purpose of the Drill

 Develop a horizontal body position in the water.
 Make swimmer’s body as smooth as possible in the water.
 Reduce the amount of frictional resistance.
Teaching Points
This drill can also be achieved initially with the use of fins. Fins will help swimmers concentrate on maintaining a
streamline body position. Encourage swimmers to practice this drill using a fly kick.
Out of Water
1. Practice standing on pool deck, hands one on top of the other, arms stretched behind head as much as possible.
2. Cue the swimmer to squeeze ears with arms, keeping legs together.
In Water
1. In water, swimmer pushes off wall with both feet, staying on top of surface, holding streamline position, no
kicking.
2. As above, with swimmer using a flutter kick, kicking as far as possible on one breath.
3. As above, with swimmer pushing off wall.
4. Submerges half pool depth.
5. Surfaces and recovers to a standing position.
Coaching Tips
 Keep one hand on top of the other; do not spread hands apart.
 Squeeze arms to ears and stretch as far as possible. Say, “Make your body into a spear shape or rocket ship.”
This may help them understand the shape is meant to be a fast, smooth shape.
 Keep head down, eyes to bottom of pool.
 Maintain a fast freestyle flutter or butterfly kick.
 As soon as hands break surface, swimmer stops and recovers to a standing position.

Freestyle Drills
Freestyle Lateral Drill

 Show swimmer correct body position in the water during breathing phase of the stroke.
 Develop good body positioning in the water.
 Develop good breathing skills.
Teaching Points
1. Wearing fins, swimmer lies on his/her side on pool deck.
2. Place bottom arm stretched out in line with the body, palm flat on floor, top arm tight to thigh.
3. Head rests on lower shoulder, face looking to side.
4. Upper shoulder is pointing upward.
5. Practice lying on opposite side.
6. Swimmer uses a scissor kick action with legs in the water.
7. With fins on and using kickboard, swimmer lies on right side (lateral) holding the kickboard with outstretched
right hand.
8. Right ear is comfortable on right shoulder. Left arm is outstretched over left thigh. Legs are straight.
9. Instruct swimmer to start kicking, using a scissor kick action.
10. Ensure that the swimmer maintains a lateral body position with top shoulder pointing to roof.
11. Practice for short distances.
12. Introduce breathing: swimmer performs six kicks, takes a breath, places face in water looking at bottom of pool,
exhales, then turns face out, ear on shoulder. Make sure that swimmer’s body does not roll and their shoulder is
kept pointing up to roof.
13. Repeat for short distances.
14. Repeat without the kickboard.

Freestyle Drills
Coaching Tips
 Swimmer must lie on side at all times, lower arm outstretched, palm down, upper arm stretched over upper
thigh, ear/head relaxed on lower arm.
 Upper shoulder must stay pointing to roof and must not roll over when executing breathing.
 Scissor-kick action with fins.
 Practice with and without kickboard.
 Use this drill regularly, as it simulates the swimmer’s body position in the breathing phase of the stroke.
Freestyle Lateral Drill Extension

 Develop correct body position in the water.
 Develop correct breathing pattern.
 Develop bilateral breathing.

Freestyle Drills
Teaching Points
1. Wearing fins, swimmer starts on his/her right side (lateral).
2. Do six kicks, put face in water while slowly rotating to front (prone position), start pushing top arm forward in
line with shoulders.
3. At this stage, both arms are forward, and legs are outstretched behind. Body is in prone position.
4. Do three strokes, starting with left arm, then roll to the left side lateral position as the right arm is pulled through
water and finishing up on top of thigh.
5. Swimmer is facing sideways, right shoulder is pointing up to roof.

6. Left leg will be to bottom of pool and head relaxed on left shoulder.
7. Repeat sequence for 25 meters.

Freestyle Drills
Coaching Tips
 Demonstrate the preceding sequence.
 Take time to practice and develop drill.
 Remind swimmer to stay on side (lateral) keeping shoulder toward top of roof.
 Remind swimmer to feel relaxed and do an even scissor kick.
 Check that swimmer inhales before putting face in water to begin rotating and doing three strokes.
 Use fins with this drill.
 Encourage swimmer to try to recover each time with hands in line with shoulder width.
 The swimmer’s head moves only from the side, facing down to pool bottom. Do not lift head.
 Be patient. Swimmer will master this drill. It may take some swimmers more time than others to develop.
When swimmer has, it is a fun and interesting drill to do.
 Emphasize shoulder to roof for out of water while in lateral position.
 Ensure head is relaxed on shoulder and lower arm outstretched, palm flat and legs doing scissor action.
Freestyle Kick Test Drill

 Encourage development of a fast flutter kick.
 Encourage high hips.
 Have fun.
 Maintain a record of swimmers kick progress.
Teaching Points
1. Starting in shallow end of pool.
2. Encourage swimmer to hold onto board with thumbs up on top, fingers under board.
3. Encourage swimmer to stretch out arms, without bending elbows.
4. Direct swimmer to kick as fast as possible for 25 meters when cued to “go.”
5. Start stopwatch on “go,” and time swimmer’s kick over 25 meters.
6. Record swimmer’s kick time.
7. Repeat this drill each week.

Freestyle Drills
Coaching Tips
 Keep arms straight, no bent elbows.
 Maintain a fast, continuous flutter kick.
 Make sure swimmer does not kick air.
 Encourage swimmer to push hips up high to make body more streamlined and go faster.
 Encourage swimmer to put face in water to help raise hips.
 Let swimmer know what time he/she has achieved. Give swimmer a goal to strive to achieve.
 Chart your swimmers’ progressive times, as they like to see their own results.

Backstroke Drills
Backstroke Drills
Backstroke Streamline Kick Drill

 Develop a good streamlined body position.
 Raise hips and chest position in water.
 Develop good kick skills.
Teaching Points
1. Practice standing on pool deck, hands one on top of the other, arms stretched behind head as much as possible.
2. Cue swimmer to squeeze ears with arms, legs together.
3. In shallow end of pool, swimmer lies on back in streamlined position.
4. Encourage swimmer to kick and push hips and chest high.
5. Swimmer may wear fins to help develop this drill.
6. Kick a short distance.
Coaching Tips
 Keep one hand on top of the other; do not spread hands apart.
 Squeeze arms to ears and stretch as far as possible. Say, “Make your body into a spear shape or rocket ship.”
This may help them understand the shape is meant to be a fast, smooth shape.
 Check swimmer’s head position. Encourage head back and eyes to roof.
 Lifting head will cause hips to sink.
 Encourage swimmer to push hips and chest up high.
 Encourage swimmer to maintain a continuous, fast flutter kick with little knee bend.
 Encourage swimmer to use fins to help maintain high hips/chest and good streamline body position.

Backstroke Drills
Backstroke Shoulder Rotation Drill

 Develop and maintain good shoulder rotation in backstroke.
 Maintain head position.
Teaching Points
Swimmers can do this drill out of pool in front of a full-length mirror. By using the mirror, they are able to look at
themselves and maintain a straight head while rotating shoulders.
Out of Water
1. Swimmer stands on pool deck, legs together and arms at each side.
2. Swimmer’s head is to remain still, eyes focusing on one spot.
3. Swimmer rotates one shoulder back while the other rotates forward.
4. Head must remain straight.
In Water
1. In shallow water, swimmer lies on back with arms at each side of body.
2. Swimmer starts to slowly kick, using fins.
3. After six kicks, swimmer slowly rotates one shoulder up while the other rotates downward.
4. Hold this position for about three to five kicks, then return to level.
5. Kick six times, then rotate to the opposite side.
6. Repeat as above for 25 meters.
Coaching Tips
 Encourage swimmer to maintain a straight head and not to move it along with the shoulders.
 Encourage swimmer to do this drill slowly.
 Encourage swimmer to have shoulder pointing up to roof.
 Maintain a slow, even kick.
 If swimming to a wall, have swimmer stroke into wall from flags, or have one arm behind head while coming
into wall.

Backstroke Drills
Backstroke Shoulder Rotation with Cup Drill

 Maintain a straight head while shoulders rotate.
Teaching Points
1. Follow the backstroke shoulder rotation drill.
2. Place a plastic cup filled with water on the swimmer’s forehead.
3. Have the swimmer practice shoulder rotation drill without having the cup fall into water.
4. See how far the swimmer can go without the cup falling.
Coaching Tips
 Encourage swimmer to maintain a balanced body position.
 Encourage swimmer to kick slowly and rotate to each side slowly.
 Have fun with this drill.
Backstroke One Arm Pull Drill

 Develop shoulder rotation.
 Develop “feel the water” with each arm separately.
 Develop “feel the pull” being exerted by each arm separately.
 Develop recovery and entry of the arm/hand.
Teaching Points
1. Swimmer on back, either arm beside.
2. Swimmer strokes, using right arm only for 25 meters.
3. Swimmer strokes, using left arm only for 25 meters.
4. Swimmer makes five stokes on right arm, and then five stokes on left arm.
5. Repeat for 25 meters/50 meters.

Backstroke Drills
Coaching Tips
 Check that head position is straight and not moving on each arm pull.
 Check shoulder rotation.
 Encourage continuous, even kicks.
 Encourage the swimmer to “feel the water” and amount of pull being exerted on each arm.
 Fins are used initially. When the swimmer’s kick and arm stroke becomes stronger, practice without fins.

Backstroke Drills
Backstroke Thumb-Up Hand Rotation Drill

 Develop straight arm recovery action.
 Develop correct hand entry into water.
Teaching Points
1. With fins, swimmer is on back in a balanced position with arms at each side of body, head back, legs kicking
slowly and evenly.
2. Have swimmer raise right arm up out of the water, straight, with thumb up, palm in, fingers together and relaxed.
3. When the swimmer’s arm is at approximately 90 degrees, rotate hand so palm is facing out.
4. Slowly keep moving arm through stroke, and have hand enter the water with little finger first.
5. As hand enters water, the swimmer wants to “feel” the catch.
6. Pull stroke through to side.

7. When body is again balanced, repeat the above for the left arm.

Backstroke Drills
Coaching Tips
 Check that the swimmer rotates hand so that little finger enters the water first.
 Encourage swimmers to perform this drill very slowly.
 Check that the hand is entering the water in line with shoulder.
 Practice this drill standing on pool deck before entering the water.
 Use fins in this drill; it helps swimmers buoyancy.

Breaststroke Drills
Breaststroke Drills
Breaststroke Leg Kick on Pool Edge Drill

Swimmers can also practice this drill while lying on their backs and repeating the same sequence as below. You can add
one more element, and have swimmers close their eyes while practicing this drill.

 Develop basic leg kick prior to entering water.
 Practice leg kick on back before attempting on front.
Teaching Points
1. Swimmer sits on edge of pool with legs/feet in water.
2. Swimmer’s legs/knees are together, and heels are pressing against pool wall.
3. Toes are pointing upward.
4. Keeping knees together, slide heels outward along wall to a comfortable position.
5. Keeping knees together, move legs/feet outward and forward, keeping toes pointing upward, creating a whip
kick.
6. Legs and feet are bought together straight, toes still facing upward.
7. Swimmer bends knees and brings feet/heels back to wall.
8. Swimmer repeats these actions on cue.
Coaching Tips
 Check that the swimmer keeps knees together at all times during the outward and kick phase.
 Check that heels are sliding along pool and knee rotation occurs at a comfortable point.
 Check that the swimmer’s toes are pointing up throughout the drill.
 Ask the swimmer how it felt to do this drill with his/her eyes closed.

Breaststroke Drills
Breaststroke Leg-Kick Drill on Back in Water

 Practice breaststroke leg kick in water.
 Practice leg kick on back, using kickboard for better buoyancy.
Teaching Points
1. Swimmer holds board stretched out over knees, legs are straight and toes pointing upward.
2. Swimmer bends knees, keeping them together, bringing heels back toward buttocks as far as comfortable, toes
pointing upward.
3. Keeping knees together, feet move outward and quickly upward, creating a whip-kick action.
4. Legs are together with toes pointing upward and slightly out of the water.
5. Swimmer glides for only a short time before repeating the above sequence.
Coaching Tips
 Remind swimmer to keep arms straight while holding board over knees.
 Encourage swimmer to push hips up.
 Check that swimmer’s toes are pointing upward throughout the drill.
 Check that both legs are moving simultaneously at even heights.
 Encourage swimmer to be relaxed with head back and eyes to roof.

Breaststroke Drills
Breaststroke Kick with Hands on Buttocks

 Feel the heels/feet coming back as far as possible to the buttocks.
 Develop a strong kick action.
Teaching Points
This drill can be done either in prone (on front) or supine (on back) position. Generally, it is much easier to do this drill
while on the back, especially for the beginner. The more advanced swimmer may be able to successfully do this drill
while on his/her front.
1. Have swimmer lie on his/her back.
2. Arms and hands are on each side of buttocks.
3. Swimmer performs breaststroke kick while on back and attempts to touch heels to hands.
Coaching Tips
 Encourage swimmers to push their hips and chest up high in the water.
 Encourage swimmers to keep head back, eyes to roof.
 Encourage swimmers to keep knees together during whole phase of kick.
 Check that the swimmers have toes pointing up during whole phase of kick.
 Ask swimmers if they were successful in touching heels to hands.
Breaststroke Pull - Kick Drill

 Encourage correct breathing timing.
 Encourage correct arm action.
 Encourage swimmers to recover in streamline position.
 Encourage swimmers to perform correct kick action.

Breaststroke Drills
Teaching Points
1. Demonstrate and describe the drill sequence.
2. Have the swimmers simulate the sequence on pool deck. Can also use verbal cues.
3. In water, swimmers will push off wall and complete one full stroke.
4. Have swimmers return to wall and, this time, complete one full stroke, leaving arms extended.
5. Have swimmers return to wall and repeat above; introduce leg kick only.
6. When swimmers understand sequence, have them swim a short distance doing one full stroke then one kick only.
Coaching Tips
 Check swimmer’s breathing/timing.
 Encourage swimmer to pull, using correct arm action.
 Check that swimmer does one kick only while arms are outstretched.
 Encourage swimmer to kick hard.
 On any finish to wall in breaststroke, encourage swimmer to touch wall with both hands.
 Practice this drill using one arm pull for every two kicks.

Butterfly Drills
Butterfly Drills
Butterfly Kick with Fins and Kickboard Drill

 Encourage and develop butterfly kick skills.
 Encourage hip movement.
 Feel the movement through the water.
 Practice breathing forward action.
Teaching Points
1. On pool deck, demonstrate leg movement from hips.
2. Have swimmers lie on pool edge face down and legs in water.
3. Practice leg kick, encouraging a simultaneous kick action.
4. In water, with fins and board outstretched, have swimmer practice butterfly kick.
5. Encourage swimmer to put face in water to help raise hips and use whole body movement.
Coaching Tips
 Encourage leg kick from hips and use whole body movement.
 Use descriptive words/actions to show swimmers the movement they are trying to achieve.
 Encourage arms to remain outstretched with face in water.
 Encourage swimmers to breath forward with chin on water.
Butterfly Kick Underwater Drill

 Feel movement through water.
 Encourage a simultaneous, fast flutter kick.
 Practice with/without the use of fins.

Butterfly Drills
Teaching Points
1. This drill is also good to repeat on top of the water with the swimmer’s arms in a streamlined position.
Encourage breathing forward with chin on the water. Do for short distances. Check medical conditions of
swimmers before practicing any butterfly drills.
2. Have swimmers place their arms by their sides.
3. Push off wall, maintaining depth, and move in a rotating motion.
4. Encourage whole body movement through the water.
5. Swimmer goes as far as possible on one breath.
6. Recover to a standing position.
Coaching Tips
 Encourage swimmers to use whole body.
 Encourage simultaneous leg kick action.
 Encourage a fast fly kick.
 Initially, use fins to help development of kick and feel through the water.
 Practice with/without the use of fins.

Butterfly Drills
Butterfly Arm-Pull Drill without Breathing

 Develop correct arm action.
Teaching Points
1. On pool deck, swimmer bends forward and practices arm action.
2. In water with fins, swimmer practices arm action without breathing.
3. Repeat for short distances.
Coaching Tips
 Encourage swimmers to use gentle, simultaneous kicks with fins.
 Encourage swimmers to press down and inward toward their chest and pull thumbs past thighs.
 Arms enter in line with swimmers’ shoulder width and thumbs are directed downward.
Butterfly Arm Pull Drill Breathing
Purpose of this Drill

 Encourage swimmer to lift head during the press phase of the arm action.
 Encourage swimmer to have face looking forward while breathing.
 Encourage correct timing of breathing/arm action.
Teaching Points
1. On pool deck, demonstrate correct timing of breathing/arm action.
2. Swimmer practices the drill as demonstrated.
3. In water, with use of fins, practice correct arm pull and breathing.
Standing on pool deck, swimmer bends at waist, Hands are pressed outside the shoulders, outward and
extends arms over head, pressing arms against the downward.
ears. The hands are pressed together with palms
facing down, fingers pointing slightly downward,
ready for the catch position.

Butterfly Drills
Pull is finished with the hands pressing under and Hands recover with high elbows.
past hips.
Hands are relaxed and sweep forward over head. Return to start position.
Coaching Tips
 Head must lift during the pull phase of the stroke.
 Swimmer’s face must be facing forward during breath.
 Check for correct hand entry into water.
 Check that swimmer is pressing under chest, then backward and outward into recovery.

Sample Workouts
Sample Workouts
The following sample workouts are based on the following assumptions:
1. Pool length of 25 meters.
2. Land warm-up time of 15 minutes
3. In-pool session time of 60 minutes

Sample Workouts
Three-Week, Nine Session Workout
Week 1 – Session 1
Level 1 Level 2 Level 3
Land Warm-Up Land Warm-Up Land Warm-Up

Stretches Jogging Jogging
Stretches Stretches
Pool Warm-Up Pool Warm-Up Pool Warm-Up

50-meter freestyle—slow 100-meter freestyle—slow 200-meter freestyle—slow
50-meter freestyle kick—slow 100-meter freestyle kick—slow 100-meter freestyle kick—slow

50-meter backstroke—slow 100-meter backstroke—slow 100-meter backstroke—slow
Main Set Main Set Main Set

 Introduce freestyle streamline  100-meter freestyle drill  200-meter freestyle drill
kick
 25-meter freestyle―slow  4x50-meter freestyle sprints @  4x100-meter freestyle sprints @
30-second returns 30-second returns
 25-meter backstroke swims  100-meter—slow, choose stroke  200-meter backstroke—slow
 Stroke correction  4x50-meter backstroke sprints @  6x50-meter backstroke hard @
30-second returns 15-second returns
 Dive starts—deep end  100-meter backstroke—slow
Cool-Down Cool-Down Cool-Down

50meter freestyle, backstroke— 100-meter freestyle, backstroke 200-meter freestyle, backstroke
slow
Total Distance Total Distance Total Distance

800 meters approximately 1.1 kilometers approximately 1.5 kilometers approximately
Checklist Checklist Checklist

 Introduce new drill  Stroke correction  Check use of pace clock
 Stroke correction  Check use of pace clock  Stroke correction
 Practice dives at end of section  Talk to swimmers after practice  Check turns

Sample Workouts

Stretches Jogging Jogging
Stretches Stretches

100-meter freestyle, backstroke 200-meter freestyle, backstroke 200-meter freestyle—emphasize
turns
100-meter freestyle, backstroke 200-meter freestyle, 100-meter freestyle kick―easy
kick―easy backstroke―easy

 Freestyle lateral, check body  100-meter backstroke kick―  200-meter backstroke drill
position streamline
 25-meter freestyle kick test  50-meter freestyle kick test  4x50-meter backstroke sprints @
30-second returns
 Introduce backstroke streamline  100-meter breaststroke drill  50-meter freestyle kick test
drill
 Practice new drill  100-meter breaststroke―easy  200-meter freestyle,
breaststroke―easy
 Freestyle, backstroke starts, 15-  Starts, all strokes, 15-meter walk  200-meter breaststroke drill
meter walk back back
 Starts, all strokes, 15-meter walk
back

100-meter freestyle, backstroke 200-meter, choose stroke 200-meter, choose stroke

800 meters approximately 1 kilometer approximately 1.5 kilometers approximately

 Body position of new drill  Check stroke, breaststroke,  Check turns in breaststroke
backstroke
 Record kick test  Record kick test  Record kick test
 Check starts  Check starts  Check breaststroke drill
 Use fins where necessary  Use fins where necessary  Check starts

Sample Workouts

Stretches Stretches Stretches

100-meter freestyle―easy 200-meter backstroke―easy 400-meter freestyle,
backstroke―easy
100-meter backstroke―easy 100-meter butterfly kick―easy, fins 200-meter backstroke, butterfly kick,
fins
100-meter freestyle kick―easy

 Revise backstroke streamline  2x100-meter breaststroke @ 25-  2x100-meter butterfly drill, swim
kick meter―hard, 25-meter―easy
 100-meter backstroke Shoulder  4x50-meter breaststroke swims  2x200-meter freestyle―easy,
Rotation Drill, fins hard @ 15-second returns emphasize turns, streamline
 Starts backstroke, 15-meters  100-meter backstroke drill, fins  4x100-meter breaststroke swims
@ 30-second returns
 6x50-meter backstroke sprints,  Starts 2x each stroke swim, 15-
walk back meter
 Starts 2x each stroke swim, 15-
meter

100-meter freestyle―slow 100-meter breaststroke―slow 200-meter freestyle, breaststroke―
slow


 Check shoulder rotation drill  Check backstroke drill, swimmer  Check butterfly leg action
swims into wall from flags
 Check backstroke streamline  Check in all strokes  Check drill and hand entry
position
 Stroke correction  Reduce program if necessary  Check butterfly two hand touch
 Emphasize good streamlining in  Reduce program if necessary
starts

Sample Workouts


100-meter freestyle kick―easy 200-meter breaststroke kick―easy 200-meter freestyle―easy
100-meter backstroke kick―easy 100-meter breaststroke kick―easy 100-meter breaststroke drill
100-meter freestyle, 100-meter butterfly kick―easy 100-meter breaststroke―easy
backstroke―easy

 100meter freestyle lateral drill  100-meter butterfly drill  200-meter backstroke drill
 Introduce new drill  4x25-meter butterfly drill @ 30-  4x100-meter backstroke sprints
second rotations @ 30-second rotations
 Freestyle lateral extension  100-meter breaststroke drill  100-meter freestyle kick slow
 Practice new drill  Practice breaststroke turns, split  4x100-meter individual medley
stroke @ 3.3 seconds
 4x25-meter freestyle sprints,  4x25-meter individual medley  Practice turns
starts order sprints

100-meter athlete choice 200-meter freestyle―easy 200-meter freestyle―easy


 Introduce new drill, fins  Check butterfly stroke, kick  Correct turns in individual medley
 Practice new drill, take time  Correct finishes in individual  Check use of pace clock
medley
 Stroke correction  Check breaststroke drill  Practice turns in shallow end
 Check streamlining  Check streamlining  Check streamlining

Sample Workouts


100-meter backstroke kick, 200-meter breaststroke kick drill on 200-meter freestyle, butterfly kick
streamline back
100-meter backstroke―easy 100-meter breaststroke kick, board Streamline, fins, no board
100-meter freestyle―easy 100-meter breaststroke―easy Swim into wall from flags
Emphasize streamlining Emphasize turns, streamlining 100-meter breaststroke―easy

 100-meter freestyle lateral  100-meter freestyle lateral extension  100-meter freestyle lateral
extension drill drill extension drill
 100-meter freestyle kick, 25-  100-meter freestyle―easy, check  100-meter freestyle swim―hard
meter―hard, 25-meter―easy stroke
 4x25-meter freestyle sprints,  100-meter butterfly drill, 25-meter  4x100-meter freestyle sprints,
check streamlining right arm pull, 25-meter left arm 3.30
pull, fins
 Freestyle finishes into wall, 5  8x25-meter butterfly swims, hard on  100-meter backstroke―slow
meters 1.00
 8x25-meter individual medley
order

200-meter freestyle, 200-meter freestyle, breaststroke―easy 200-meter freestyle―easy
backstroke―easy
Check turns, arm action Check breaststroke kick, turns Check turns, streamlining

900 meters approximately 1 kilometer 1.6 kilometers

 Check lateral extension drill  Check lateral extension drill  Check use of pace clock
 Work on finishes into wall  Check hand entries in butterfly drill  Check lateral extension drill
 Check hips in freestyle  Check use of pace clock  Check turns, streamlining
 Check kick, emphasize high  Check breaststroke two-hand touch  Emphasize correct finish on all
hips strokes
 Check streamlining

Sample Workouts

Arm Rotations Arm Rotations Arm Rotations

100-meter backstroke―easy 200-meter freestyle―easy 200-meter backstroke―easy
100-meter backstroke drill, 25-meter 100-meter breaststroke kick, streamline 100-meter butterfly kick easy, fins
right arm pull, 25-meter left arm pull
100-meter freestyle―easy 100-meter breaststroke―easy 100-meter freestyle―easy

 25-meter freestyle kick test  50-meter freestyle kick test  50-meter freestyle kick test
 Introduce breaststroke kick  2x100-meter breaststroke kick drill  100-meter breaststroke―easy
 1x100-meter kick on back with board
 1x100-meter kick on front with board
 Practice breaststroke kick drill  Check feet, turned out and glide  2x100-meter breaststroke
on pool edge kick/pull drill, 1x pull, 1x kick,
streamline
 Practice breaststroke kick in  4x50-meter breaststroke sprints @ 30 seconds  4x100-meter breaststroke sprints
water on back with kickboard @ 6 seconds
 Practice breaststroke kick in  4x50-meter backstroke sprints from block,  200-meter freestyle fast, into
streamline position short check start position on and off block wall
distance, rest
 Starts, swim 15-meters, walk
back

200-meter freestyle easy, emphasize 200-meter choose stroke, emphasize turns, 200-meter backstroke or
streamlining off wall streamlining breaststroke easy, emphasize turns,
streamlining

800 meters approximately 1.3 kilometers 1.5 kilometers

 Kick test, time and record  Kick test, time and record  Kick test, time and record
 Introduce breaststroke kick  Check breaststroke kick  Check all turns

 Practice breaststroke kick  Check breaststroke turns, touches  Breaststroke drill, emphasize
strong whip kick
 Starts, check feet position on  Backstroke starts, check feet position off  Check swimmer as enter into
blocks or wall blocks streamline

Sample Workouts


Kick test discussion results Kick test discussion results Kick test discussion results
100-meter backstroke easy, check 200-meter breaststroke swim―easy 400-meter, 50-meter freestyle, 25-
arm action, continuous kick meter backstroke
100-meter freestyle kick, streamline, 100-meter freestyle kick―easy, fins
fins

 Revise breaststroke kick drill  100-meter freestyle lateral drill,  100-meter backstroke shoulder
fins rotation drill, swim into flags,
fins
 Practice breaststroke kick drill  100-meter freestyle lateral  200-meter backstroke drill, 25-
extension drill, fins meter right arm, 25-meter left
arm
 4x15-meter breaststroke kicks  100-meter freestyle bilateral, fins  200-meter Backstroke swim,
check turns
 Practice streamlining off wall,  100-meter breaststroke  4x25-meter butterfly hard @ 30-
with/without fins kick―easy seconds rest
 Practice relay changeovers  Practice relay changeovers  Practice relay changeovers
Cool-Down Cool-Down Cool–Down

100 meters, choose stroke 200 meters, choose stroke 200 meters, choose stroke

600 meters approximately 1 kilometer 1.4 kilometers

 Revise breaststroke kick  Check lateral drill  Backstroke shoulder rotation
 Streamline off wall  Bilateral breathing  Backstroke turns

 Relay changeovers  Relay changeovers  Relay changeovers

Sample Workouts

Pool Warm-Up Pool Warm-Up Pool Warm–Up

100-meter freestyle kick 100-meter freestyle kick 100-meter freestyle kick
50-meter freestyle 150-meter freestyle 200-meter freestyle
100-meter backstroke kick 100-meter backstroke kick 100-meter backstroke kick
50-meter backstroke 150-meter backstroke 100-meter backstroke

 50-meter freestyle lateral  100-meter freestyle lateral drill,  100M Freestyle bilateral, turns
extension drill fins
 2x25-meter freestyle, good  50-meter freestyle, good  4x100M Freestyle hard three
technique technique, turns minutes @ 30 seconds rest
 Revise breaststroke kick drill on  100-meter backstroke shoulder  100-meter butterfly kick, prone,
pool edge rotation drill board
 Practice breaststroke kick,  100-meter backstroke, 25-meter  100-meter butterfly kick, supine
prone, supine right arm pull, 25-meter left arm streamline, swim into wall
pull, swim into flags, turns
 25-meter freestyle, time trial  4x50-meter backstroke hard @  4x25-meter backstroke hard @
30-seconds rest 30-seconds rest

150-meter freestyle, 200-meter freestyle, 200-meter freestyle, backstroke,
backstroke―easy backstroke―easy breaststroke―easy


 Check breaststroke kick  Check lateral drills  Check use of pace clock
 Check freestyle technique  Check freestyle technique  Check leg action in butterfly kick
 25-meter freestyle time trial,  Check backstroke shoulder  Check finish, butterfly sprits
time, record, increase swim rotation and arm pull drill
distances

Sample Workouts


50-meter breaststroke kick, board, prone 100-meter breaststroke kick―easy 100-meter freestyle kick―easy
50-meter breaststroke kick, board, 100-meter breaststroke―easy 100-meter butterfly kick―easy
supine
100-meter backstroke―easy 100-meter backstroke shoulder rotation 100-meter freestyle, butterfly kick―easy
drill

 Introduce breaststroke arm action,  4x50-meter breaststroke kicks hard @  4x50-meter breaststroke kicks hard
breathing on pool deck 30-seconds rest @ 30-seconds rest
 Practice breaststroke arm action,  4x50-meter breaststroke hard @ 30-  4x50-meter breaststroke hard @ 30-
breathing in shallow water seconds rest, check finish seconds rest, check finish
 Practice breaststroke arm action,  100-meter butterfly kick―easy  100-meter butterfly kick, fins
with pull buoy or fins
 25-meter freestyle kick test  2x50-meter butterfly swims―easy  Backstroke, swim into wall from
flags
 100-meter freestyle lateral drill  2x100-meter individual medley―one  4x100-meter individual medley
easy, one hard swims―two hard, two easy, @ 60-
seconds rest between 100 meters,
check turns, finish
 100meter freestyle―easy  100-meter backstroke―easy, check
turns
Cool-Down Cool-Down Cool–Down

100 meters―slow, choose stroke 100 meters―slow, choose stroke 200 meters―slow, choose stroke


 Introduce breaststroke arm and  Check individual medley swims,  Check IM swims, turns
breathing action, take time technique
 Demonstrate 100 percent correct  Check individual medley swims,  Check butterfly kick action
turns
 25-meter freestyle kick/test record  Check breaststroke kick in kick set  Check breaststroke kick action
 Check freestyle technique  Note choice in cool-down  Note choice in cool-down
 Note choice in cool-down

Sample Workouts
Sample 2: 8 Week Training Program
Week 1
Land Warm-Ups (10 minutes)
Day 1
Arm Swings
Jumping Jacks
Sit-Ups (five times)
Toe Touches
Running in place
Arm Circles
 Before session commences, speak with swimmers/family members/caregivers about safety and
the importance of always bringing a drink bottle.
 Practice getting in the pool in the shallow end where everyone can stand. Play here briefly to
adapt to the water. Splash and have fun for five to 10 minutes.
Water Warm-Ups (Check athlete ability level)
Group athletes―by ability— in the appropriate lanes.
Training
1. Four laps of freestyle with face in water (rest)
2. Four laps of freestyle kick with kickboard (rest)
3. Four laps of freestyle with face in water (rest)
4. Four laps of freestyle kick with kickboard
Cool-Down
Day 2
Arm Swings
Jumping Jacks
Toe Touches
Running in place
Arm Circles
Water Warm-Ups
 6x25-meter freestyle―easy
 Encourage swimmer to put face in water and breathe to the side every two or three strokes,
whichever is more comfortable for the swimmer.
 Freestyle practice drills - face in water, breathing to the side and keeping legs straight
Training
1. 6x25-meter freestyle with kickboard
2. 4x25-meter backstroke
3. 4x25-meter freestyle
Cool-Down
 Practice running in place in the water, driving feet to the bottom of the pool.
 Always speak with swimmers at the end of the session, and praise them for their efforts in the
session.

Sample Workouts
Week 1
Day 3
Arm Swings
Jumping Jacks
Toe Touches
Running in place
Arm Circles
Water Warm-Ups (same as Day 1 and 2)
 6x25-meter freestyle
 6x25-meter freestyle with kickboard, concentrating on keeping legs straight
Training
Cool-Down
Relays with swimmers to finish off session

Sample Workouts
Week 2
Land Warm-Ups
Day 1
Stretching on the Deck
Push-Ups
Jumping Jacks
Running in place
Arm Circles
Water Warm-Ups
Running in the water
Training
1. Work off pace clock
2. 4x25-meter freestyle with 50 seconds rest
3. 4x25-meter backstroke with 50 seconds rest
4. 4x25-meter freestyle kicking on board
5. 4x25-meter backstroke with kickboard on swimmers chest
6. 4x25-meter freestyle with 50 seconds rest
Cool-Down
Complete snakes in freestyle, up one lane, down the next, up the next, down the next.
Land Warm-Ups
Day 2
Stretching
Running with a small ball
Running between cones
Water Warm-Ups
 4x25-meter freestyle with 60 seconds rest
 Concentrate on breathing with face in water and breathing to the side.
Training
1. 4x25-meter breaststroke up/freestyle back
2. Breaststroke swimmers must concentrate on their legs.
3. 4x25-meter streamlining, floating in prone position with arms out in front, head in water and
breathing to the side
4. 4x25-meter breaststroke up/freestyle back
Cool-Down
4 x 25-meter freestyle―easy

Sample Workouts
Week 2
Land Warm-Ups
Day 3
Water Warm-Ups
6 x 25-meter swimmer’s favorite stroke
Training
1. Breaststroke of Day 1
2. Concentrate on face in water, kick – glide – pull
3. Practice kick, holding side of pool
4. 4x50-meter freestyle—medium effort with 45 seconds rest
5. 4x25-meter breaststroke―easy with 45 seconds rest
6. Concentrate on feet.
7. 4x25-meter backstroke up/freestyle back
Cool-Down
100-meter freestyle―easy, high arms and straight legs

Sample Workouts
Week 3
Land Warm-Ups
Day 1
Arm Swings
Toe Touches
Jumping Jacks
Running in place
Sit-Ups (10 times)
Push-Ups (no more than 5 times)
Water Warm-Ups
 200-meter freestyle―easy
 Concentrate on face in water and breathing to the side.
Training
1. 6x25-meter freestyle kicking on board, keeping legs straight
3. 4x25-meter breaststroke kicking on board
4. Concentrate on frog kick with legs
5. 6x50-meter freestyle at 40 seconds rest
6. 4x25-meter freestyle sprint (fast) at 60 seconds rest
7. 4x25-meter breaststroke at 60 seconds rest
Cool-Down
 200-meter freestyle—easy
 Concentrate on face in water and breathing to the side.
Day 2
Water Warm-Up
 2x100-meter freestyle kicking on board
Training
1. 4x25-meter freestyle flip turns
2. Concentrate on breathing to the side, swim with face in the water
3. 4x50-meter freestyle with flip turns
Cool-Down
Team relays to finish the session

Sample Workouts
Week 3
Land Warm-Ups
Day 3
Water Warm-Ups
6 x 50-meter freestyle—easy
Training
3. 4x50-meter freestyle at 15 seconds rest using flip turns
4. 4x50-meter backstroke at 30 seconds rest
5. 4x50-meter freestyle at 15 seconds rest using flip turns
Cool-Down
 Sit swimmers down and speak with them about swimming carnivals, officials at the
competition.

Sample Workouts
Week 4
Land Warm-Ups
Day 1
Concentrating on stretching
Water Warm-Ups
150-meter—easy - choice of stroke
Training
1. 4x50-meter freestyle kicking on board
2. 4x50-meter freestyle at 60 seconds rest, 50 percent effort
3. 4x50-meter breaststroke, kicking on board
4. 4x50-meter breaststroke at 60 seconds rest, 50 percent effort
5. 4x50-meter backstroke at 60 seconds rest, 50 percent effort
6. 4x50-meter backstroke drill, streamlining with both arms stretched
7. 4x100-meter freestyle, using flip turns and pushing off from the wall
Cool-Down
4 x 50-meter―easy - choice of stroke
Land Warm-Ups
Day 2
Water Warm-Ups
 6x50-meter backstroke
 6x50-meter freestyle
 Concentrate on face in water and straight legs
Training
1. Breaststroke drills
2. Backstroke drills
3. 10x50-meter freestyle non stop
4. Flip turns at each end of the pool
Cool-Down
Team relays

Sample Workouts
Week 4
Land Warm-Ups
Day 3
Water Warm-Ups
6x50-meter freestyle—easy
Training
2. 4x25-meter backstroke drill, keeping head back and kicking
3. Place a coin on forehead of swimmer
4. Where backstroke flags are in place, teach athletes to count their strokes to the end of the wall
Cool-Down
Team relays

Sample Workouts
Week 5
Land Warm-Ups
Day 1
Water Warm-Ups
8x25-meter breaststroke up/freestyle back
Training
1. 4x100-meter freestyle, concentrate on face in water and legs straight
2. 4x50-meter backstroke, concentrating on head back, kicking with knees slightly bent
4. 2x100-meter freestyle, breathing correctly
5. 2x50-meter freestyle, working on speed
6. 2x100-meter freestyle, breathing correctly
7. 2x50-meter freestyle, working on speed
Cool-Down
 Team relays
 Breaststroke and freestyle relays
Land Warm-Ups
Day 2
Water Warm-Ups
4x100-meter freestyle―easy
Training
1. 3x25-meter butterfly
2. Teach swimmers to swim like a dolphin
3. If swimmer in squad is good at butterfly, ask the swimmer to show the squad
4. Two kicks for each arm stroke, no flutter kicking allowed
5. 1x200-meter freestyle with flip turns
Cool-Down
 200-meter – swimmer’s choice of stroke
 Noodle relay

Sample Workouts
Week 5
Land Warm-Ups
Day 3
Insure that swimmers are increasing their number of sit-ups/push-ups
Water Warm-Ups
200-meter freestyle
Training
1. 4x50-meter breaststroke up/backstroke back
2. 4x25-meter butterfly kick with kickboard
3. 4x25-meter butterfly drill (Arms at side with dolphin kick)
6. 2x50-meter breaststroke
Cool-Down
200-meter freestyle

Sample Workouts
Week 6
Land Warm-Ups
Day 1
Water Warm-Ups
200-meter - Swimmer’s choice of stroke
Training
1. 4x50-meter breaststroke up/backstroke back
2. 200-meter freestyle kick on board
3. 200-meter backstroke
4. 200-meter freestyle with flip turns
Cool-Down
 150-meter backstroke/breaststroke/freestyle
 Team relays
Land Warm-Ups
Day 2
Water Warm-Ups
200-meter freestyle with flip turns
Training
2. 100-meter freestyle drill
3. 100-meter freestyle
4. 4x50-meter butterfly―easy, backstroke―fast, breaststroke―easy, freestyle―fast
5. 100-meter backstroke pull, board between knees
6. 4x50-meter butterfly―fast, backstroke―easy, breaststroke―fast, freestyle―easy
Cool-Down
200-meter freestyle

Sample Workouts
Week 6
Land Warm-Ups
Day 3
Water Warm-Ups
200-meter freestyle with flip turns and push off the wall on each turn
Training
1. 4x50-meter backstroke drill
2. 2x50-meter freestyle―easy
3. 4x50-meter freestyle streamline drill
5. 4x50-meter breaststroke drill
7. 2x50-meter butterfly drill
Cool-Down
200-meter freestyle

Sample Workouts
Week 7
Land Warm-Ups
Day 1
Water Warm-Ups
 2x75-meter backstroke
 2x50-meter breaststroke
 2x25-meter butterfly
 100-meter freestyle
Training
1. 4x50-meter freestyle, concentrating on breathing
2. 4x50-meter backstroke, keep head back, breath every other arm stroke
3. 4x50-meter breaststroke, glide after each kick, glide after each arm stroke, keep face in water
during the pull
4. 4x25-meter butterfly, two beat kick for each arm stroke, breath after each stroke, no flutter kick
Cool-Down
 200-meter freestyle
 Team relays
Land Warm-Ups
Day 2
Water Warm-Ups
 200-meter – Swimmer’s choice of stroke
 4x50-meter butterfly, backstroke, breaststroke, freestyle
Training
1. 4x50-meter freestyle at 30 second rest
2. 2x25-meter butterfly at 45 seconds rest
3. 2x50-meter backstroke at 50 seconds rest
Cool-Down
400-meter freestyle with correct breathing and flip turns

Sample Workouts
Week 7
Land Warm-Ups
Day 3
Water Warm-Ups
2x100-meter freestyle, concentrate on flip turns and push off from the wall
Training
1. 4x25-meter individual medley
3. 2x100-meter breaststroke
6. Starts and turns for 10 minutes
Cool-Down
150-meter freestyle

Sample Workouts
Week 8
Land Warm-Ups
Day 1
Water Warm-Ups
Training
2. 100-meter backstroke
3. 200-meter freestyle, concentrate on flip turns and pushing off the wall
4. 100-meter breaststroke
5. 2x25-meter individual medley
7. Starts and turns
Cool-Down
200-meter freestyle
Land Warm-Ups
Day 2
Water Warm-Ups
100-meter freestyle—easy
Training
1. 200-meter freestyle swim/50-meter freestyle kick
4. 50-meter freestyle swim/50-meter kick
5. 200-meter freestyle kick/50-meter freestyle swim
6. 150meter freestyle kick/50-meter freestyle swim
7. 100-meter freestyle kick/50-meter swim
8. 50-meter freestyle kick/50-meter swim
Cool-Down
100 meter freestyle―easy

Sample Workouts
Week 8
Land Warm-Ups
Day 3
Water Warm-Ups
400-meter freestyle
Training
3. 4x50-meter breaststroke at 30 second rest
4. 4x50-meter backstroke at 45 second rest
Cool-Down
 200 meter freestyle―easy
 Team relays in medley order

Assessment and Evaluation Guidelines
Assessment and Evaluation Guidelines for Squad Level

Squad-level swimmers’ progress is evaluated by their times and distances. Personal best times are the most important in
determining progress.
A small certificate of recognition for each new skill achieved during training sessions and for each personal best
achieved provide a catalyst for swimmers to strive to improve. Rewarding swimmers with certificates also acts a record
of the swimmers’ progress throughout the season.
Throughout the season, remember to award certificates to swimmers for achieving specific goals that were set for
them. Below are some ideas for certificates that can be created when the swimmer has successfully and correctly
completed the following.
 Streamline Kicking
 Butterfly Kick – Simultaneous Kick Action
 Breaststroke Kicking
 Freestyle Lateral Extension Drill
 Starts
 Finishes
 Turns
 Good Listening
 Excellent Attendance
 Kick Test Results Improvements Over Eight Weeks
 Individual Medley Skills
 Backstroke Streamlining
 Backstroke Drills
 Butterfly Arm Action - Correct Technique
 Breaststroke and Butterfly Correct Timing

[Insert Program Name]
Freestyle Lateral Drill Certificate
Awarded To
[Insert Swimmer’s
Name]
Coach Date
Great Job!
Assessment and Evaluation Guidelines


Teaching Aquatics Skills: Squad Training Level

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AQUATICS COACHING GUIDE

Teaching Aquatics Skills

Squad Training Level

Sample Squad Training Program

2 Special Olympics Aquatics Coaching Guide

Sample Squad Training Program

Special Olympics Aquatics Coaching Guide 3

Learning through Fun

4 Special Olympics Aquatics Coaching Guide

Special Olympics Aquatics Coaching Guide 5

6 Special Olympics Aquatics Coaching Guide

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 7

Freestyle Lateral Drill

Purpose of the Drill

8 Special Olympics Aquatics Coaching Guide

Freestyle Lateral Drill Extension

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 9

5. Swimmer is facing sideways, right shoulder is pointing up to roof.

10 Special Olympics Aquatics Coaching Guide

Freestyle Kick Test Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 11

12 Special Olympics Aquatics Coaching Guide

Backstroke Streamline Kick Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 13

Backstroke Shoulder Rotation Drill

Purpose of the Drill

14 Special Olympics Aquatics Coaching Guide

Backstroke Shoulder Rotation with Cup Drill

Purpose of the Drill

Backstroke One Arm Pull Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 15

16 Special Olympics Aquatics Coaching Guide

Backstroke Thumb-Up Hand Rotation Drill

Purpose of the Drill

6. Pull stroke through to side.

Special Olympics Aquatics Coaching Guide 17

18 Special Olympics Aquatics Coaching Guide

Breaststroke Leg Kick on Pool Edge Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 19

Breaststroke Leg-Kick Drill on Back in Water

Purpose of the Drill

20 Special Olympics Aquatics Coaching Guide

Breaststroke Kick with Hands on Buttocks

Purpose of the Drill

Breaststroke Pull - Kick Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 21

22 Special Olympics Aquatics Coaching Guide

Butterfly Kick with Fins and Kickboard Drill

Purpose of the Drill

Butterfly Kick Underwater Drill

Purpose of the Drill

Special Olympics Aquatics Coaching Guide 23