Pre-K Division: Crickets, Puffins, Stars, Fireflies, Beetles

Red and Orange Swim Group:

  1. Teaching comfort in water
  2. Bubbles: on surface, with mouth and nose submerged, with mouth nose and eyes under, bobs fully submerged
  3. Roll front to back and back to front
  4. Assisted back float
  5. Assisted kicking front and back with manipulative
  6. Assisted arms on front with manipulative
  7. Safe entries and exits

Yellow Swim Group:

  1. Fully submerging and holding breath
  2. Assisted streamline kicking on front and back
  3. Unassisted back float
  4. Unassisted kicking front and back with manipulative (i.e. kickboard or noodle)
  5. Unassisted pulling on front with manipulative
  6. Unassisted arms and legs on front with manipulative
  7. Front and back glide in streamline off/to wall
  8. Combined arms and legs on front, 5 yards

Division 1 Boys and Girls: Celts, Pirates, Yankees, Angels, Flickers, Chickadees, Flamingos

Red Swim Group:

  1. Teaching comfort in water
  2. Bubbles: on surface, with mouth and nose submerged, with mouth nose and eyes under, bobs fully submerged
  3. Roll front to back and back to front
  4. Assisted back float
  5. Assisted kicking front and back with manipulative
  6. Assisted arms on front with manipulative
  7. Safe entries and exits
  8. Fully submerging and holding breath
  9. Assisted streamline kicking on front and back
  10. Unassisted back float
  11. Unassisted kicking front and back with manipulative (i.e. kickboard or noodle)
  12. Unassisted pulling on front with manipulative
  13. Unassisted arms and legs on front with manipulative
  14. Front and back glide in streamline off/to wall
  15. Combined arms and legs on front, 5 yards



Orange Swim Group:

  1. Fully submerging and holding breath, 10 seconds
  2. Back float, 15 seconds
  3. Unassisted streamline kicking on back, 5 yards
  4. Unassisted underwater streamline kick from push off, 10 yards
  5. Assisted combined arms and legs on back
  6. Introduction of rotary breathing
  7. Entry by jumping in, submerging, and surfacing



Yellow Swim Group:

  1. Introduction of rotary breathing
  2. Developing freestyle form and technique
  3. Showing proficiency in various freestyle drills
  4. Building endurance to a full lap
  5. Introduction to proper backstroke arm technique, including arm rotation and proper pull



Green Swim Group:

  1. Refining freestyle and backstroke technique
  2. Developing elementary backstroke and breaststroke kick
  3. Breaststroke arms using a manipulative (noodle)
  4. Changing from a vertical position to a horizontal position on front
  5. Building endurance in freestyle
  6. Dolphin kicking on front and back in streamline
  7. Changing from a vertical position to a horizontal position on back


Division 2 Boys Mets, Lakers & Jets

Red Swim Group:

  1. Fully submerging and holding breath, 10 seconds
  2. Back float, 15 seconds
  3. Unassisted streamline kicking on back, 5 yards
  4. Unassisted underwater streamline kick from push off, 10 yards
  5. Assisted combined arms and legs on back
  6. Introduction of rotary breathing
  7. Entry by jumping in, submerging, and surfacing
  8. Combined arms and legs on front, full lap
  9. Developing freestyle form and building endurance



Orange Swim Group:

  1. Developing freestyle form and building endurance
  2. Introduction to proper backstroke arm technique, including arm rotation and proper pull
  3. Introduction of elementary backstroke and breaststroke kick
  4. Breaststroke arms using a manipulative (noodle)
  5. Changing from a vertical position to a horizontal position on front



Yellow Swim Group:

  1. Refining freestyle and backstroke technique
  2. Introduction of all basic stroke drills.
  3. Swimmers will demonstrate proficiency in freestyle and backstroke drills.
  4. Each swimmer will demonstrate progress/improvement on the following: freestyle/backstroke flutter-kick, stream-lined body position, and bilateral breathing.
  5. Improve aerobic efficiency (i.e., build and develop strength and stamina).



Green Swim Group:

  1. Swimmers will demonstrate proficiency in freestyle, backstroke, breaststroke, and butterfly drills.
  2. Swimmers will demonstrate legal stroke mechanics/technique in at least 3 out of 4 strokes, conforming to USA Swimming competition requirements.
  3. Ability to demonstrate a head-first competition dive from the starting block.
  4. Ability to demonstrate legal competition relay start.
  5. Demonstration of legal and efficient turns in at least 3 out of 4 strokes.
  6. Swimmers will demonstrate a basic understanding of interval sets using a pace clock or other time-keeping system.
  7. Swimmers will demonstrate the minimum ability to complete a 100 yard Individual Medley, with legal stroke mechanics and technique in at least 3 out of 4 strokes.



Division 2 Girls and Division 3 Boys: Robins, Barbettes, Doves, Supremes, Marlins, Nationals, Knicks

Red Swim Group:

  1. Fully submerging and holding breath, 10 seconds
  2. Back float, 15 seconds
  3. Unassisted streamline kicking on back, 5 yards
  4. Unassisted underwater streamline kick from push off, 10 yards
  5. Assisted combined arms and legs on back
  6. Introduction of rotary breathing
  7. Entry by jumping in, submerging, and surfacing
  8. Developing freestyle form and building endurance
  9. Introduction to proper backstroke arm technique, including arm rotation and proper pull



Orange Swim Group:

  1. Developing freestyle form and building endurance
  2. Introduction to proper backstroke arm technique, including arm rotation and proper pull
  3. Refining freestyle and backstroke technique
  4. Introduction of elementary backstroke and breaststroke kick
  5. Breaststroke arms using a manipulative (noodle)
  6. Changing from a vertical position to a horizontal position on front



Yellow Swim Group:

  1. Refining technique in all four strokes
  2. Racing starts—flat start (or grab start)
  3. Backstroke flip turns and introducing breaststroke pullouts and butterfly turns
  4. Introducing sets that require knowledge of interval training
  5. Building endurance in freestyle and backstroke
  6. Treading water and vertical kicking
  7. Introduction to underwater dolphin kick on starts and turns



Green Swim Group:

  1. Goals (with legal strokes): 100 yards freestyle, backstroke, and breaststroke; 50 yards butterfly
  2. Building endurance and mastering technique in all four strokes
  3. Incorporating flip turns in all four strokes including IM transitions throughout the workouts
  4. Refining racing starts—track starts
  5. Developing strong underwaters and pullouts for competitive strokes
  6. Regular use of a pace clock and interval training
  7. Incorporating interval training sets with manipulatives (flippers, kickboards, pull buoys)
  8. Vertical kicking
  9. Sculling (front and back)