Swimming Lesson Plans For Adults

Exercise/Activity                                                                                

Entry:  using the pool steps

Warm up:  

Walking in water of waist depth (holding the poolside if needed)

1. Holding the poolside, sink down to submerge the shoulders

2. Walking into deeper water (shoulder depth if able)

3. Holding the poolside, blowing bubbles at the surface

4. Holding the poolside, breath holding and submerging the mouth then nose (eyes if comfortable).

5. Moving through the water at shoulder depth, blowing bubbles

6. moving through the water at shoulder depth, changing direction, moving backwards

Contrasting activity:

Holding the poolside and kicking the legs

Choose one exercise from this lesson to repeat

Exit:

using the pool steps

Teaching Point                         

take your time

slowly at first

relax and breathe

take your time

breathe out slowly and gently

relax and take your time

raise the mouth to inhale

relax and take your time

relax your knees and ankles

choose something you found tricky

take your time

Exercise/Activity                                                                                

Entry:  using the pool steps

Warm up:  

Moving through the water at shoulder depth, blowing bubbles

1. Prone star float with buoyancy aids or teacher support as needed

2. Push and glide towards the side and regain standing with buoyancy aids as needed

3. Push and glide away from the side and regain standing with buoyancy aids as needed

4. Supine star float with buoyancy aids or teacher support as needed

5. Push and glide on the back, away from the poolside

6. mushroom float and regain standing

Contrasting activity:

Push and glide adding kicking

Choose one exercise from this lesson to repeat

Exit:

using the pool steps

Teaching Point                         

take your time

relax and blow

face in the water

legs together

stretch arms in front

head back and relax

chest and hips up

chin on chest

slow relaxed kicks

choose something you found tricky

take your time

Exercise/Activity                                                                                

Entry:  using the pool steps

Warm up:  

Moving through the water at shoulder depth, blowing bubbles

1. Push and glide using buoyancy aids if needed

2. Holding the poolside and kicking

3. Kicking using a float under each arm

4. Walking through the water using arm actions

5. Kicking and pulling using a woggle

6. Push and glide using a woggle, adding arm pulls and leg kicks

Contrasting activity:

Supine star float

Push and glide in a supine position, using buoyancy aids as needed

Exit:

using the pool steps

Teaching Point                         

take your time

relax and get used to the water

push off and stretch out

relaxed ankles and knees

floppy feet

fingers together

reach and pull

feel your way through the water

relax and stretch out

head back, chest and hips up

take your time