Swim Stroke Progessions

Background

Swim technique progressions of the four strokes. All are on a one-page handout that can be cut into cards. Download the PDF.

Source: Facebook group, Swim Coaches Idea Exchange Group fromHenk Jansen in May 2015. File:Coaches stroke cards.pdf

Freestyle Progression

Kick

1. Kick and roll w/ arms at side

2. Side-side kicking left/right

3. Side-side kicking w/ arms

1. 1. One are out front, face in, turn head to opposite side for breathe – no strokes

   2. 6/6 – 8/8 – 12/12 kick

   3. 20 kicks – 5 strokes – 20 kicks

1. 1. 1. Any kick – stroke combination

One-arm Break Down Drills

1. Left arm only

2. Right arm only

3. 3 left – 3 right

4. 2 left - 2 right – 4 full strokes

Full stroke drills

1. Catch-up

2. Finger Drag

3. Human Stroke

4. Evolution – for advanced kids

5. Mid Pool Flip

Turns

1. Break down turns into small segments

1. 1. Flip close to the wall and stand up, Flip then put feet on the wall and stop, Flip, feet on the wall and now push off

Backstroke Progression

Kick

1. Kick a streamline

2. Kick and roll w/ arms at side

3. Side-side kicking left/right

4. Side-side kicking w/ arms

1. 1. 6/6 – 8/8 – 12/12 kick

   2. 8 kicks – 1 stroke to the left

   3. 8 kicks – 1 stroke to the right

   4. 20 kicks – 5 strokes – 20 kicks

1. 1. 1. Any kick – stroke combination

One-arm Break Down Drills

1. Left arm only

2. Right arm only

3. 3 left – 3 right

4. 2 left - 2 right – 4 full strokes

Full stroke drills (may need flippers for younger kids)

1. Clap Drill

2. Hand-spin

3. Goggle Eyes - place goggle on eyes, no strap while swim

Turns

1. Have kids swim 6 strokes back, 6 strokes free a few times. The transition from back to free is the same as the transition into the turn.

2. Break down turns into small segments

1. 1. Get stroke count then Flip close to the wall and stand up then Flip then put feet on the wall and stop then Flip feet on the wall and now push off

Butterfly Progression

Kick – no board (KNB)

1. Kicking on side

2. Kicking on back arms @ side or streamline

3. Kicking on stomach w/hands @ side or superman – either underwater or on top of the water

4. Kicking with rear scull - on top of water

5. Kick w/ front scull – on top – work undulation

One-arm Break Down Drills

1. Left arm only, w/ other arms at side or in front

2. Right arm only, w/ other arms at side or in front

1. 1. Younger, weaker swimmers – arms out from

2. 2 left - 2 right – 4 full strokes

3. 3 Left – 3 Right

Full Stroke Drills

1. 4 Kicks – 2 Strokes

1. 1. Any variation of the above 6-1, 8-2, etc

2. Single Double

1. 1. Younger, weaker swimmers – arms out from

Turns

1. Break down turns into small segments

1. 1. Two hands on the wall then 2 hands on the wall bring feet to wall, 2 hands on the wall, feet to the wall, elbow your brother call your mother, all the above then add the push off.

Breaststroke Progression

Kick

1. Kick w/arms @ side, drive head

2. Kick on back keep knees at surface-arms @ side

1. 1. As above in a streamline

2. Kick w/ breath using mini-board

Break Down Drills

1. 3 kicks – 2 strokes

2. 2 kicks – 1 stroke

3. Short stroke (front scull) breaststroke

Full Stroke Drills

1. Breast swim w/ a noodle at the belt line

2. Breast w/ a fly kick

3. Breast w/ Alt br/fl kick each stroke

4. Breast swim w/ 2-3 Second Glide arms in superman

5. Underwater breaststroke

6. 6 Flutter Kick breaststroke

7. Golf Drill – decrease strokes per lap

Turns/Pullouts

1. Break down turns into small segments

1. 1. Two hands on the wall then 2 hands on the wall bring feet to wall, 2 hands on the wall, feet to the wall, elbow your brother call your mother then all the above and add the push off and pullout.

1. 1. 1. 3-2-1 Pullouts, 3 sec glide pull, 2sec glide kick and reach, 1 sec glide first stroke.