Swimming for Total Beginner

Introduction to Swimming for Total Beginner

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Objective: By the end of this 45-minute session, the beginner will be comfortable in the water, able to float on their front and back, and understand basic arm and leg movements for freestyle.

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Lesson Plan:

1. Welcome and Introduction (5 minutes)

• Greet the swimmer and ensure they feel comfortable.
• Discuss any fears or concerns they may have about swimming.
• Briefly explain the goals of today’s lesson.

2. Warm-Up and Water Acclimatization (10 minutes)

• Entering the Pool: Guide the swimmer to enter the pool safely using the ladder or side.
• Getting Comfortable in the Water:
  • Have the swimmer stand in the shallow end.
  • Practice blowing bubbles with the mouth and nose in the water.
  • Splash water on their face to get used to the sensation.
  • Walk around in the shallow end to feel the water resistance.

3. Basic Breathing Techniques (5 minutes)

• Breath Control:
  • Teach the swimmer to inhale through the mouth above water and exhale through the nose/mouth underwater.
  • Practice this with the swimmer holding onto the side of the pool, dipping their face in and out of the water.

4. Floating and Body Position (10 minutes)

• Front Float:
  • Demonstrate how to float on the front with arms extended and face in the water.
  • Assist the swimmer in achieving a front float position, supporting them as needed.
  • Encourage them to relax and trust the water to hold them up.
• Back Float:
  • Demonstrate how to float on the back with arms and legs extended.
  • Assist the swimmer in achieving a back float position, providing support under their back.

5. Basic Arm and Leg Movements for Freestyle (10 minutes)

• Arm Movements:
  • Demonstrate the basic freestyle arm stroke.
  • Have the swimmer practice the arm movements while standing in the shallow end.
• Leg Movements:
  • Demonstrate the flutter kick while holding onto the side of the pool.
  • Have the swimmer practice the flutter kick while holding onto the side.

6. Putting It All Together (5 minutes)

• Assisted Swim:
  • Have the swimmer practice combining the arm and leg movements while you support them.
  • Gradually reduce support as they gain confidence.

7. Cool Down and Review (5 minutes)

• Cool Down:
  • Encourage the swimmer to relax in the water, practicing gentle movements.
• Review:
  • Recap the key points of the lesson.
  • Provide positive feedback and encouragement.
  • Discuss any areas for improvement and set goals for the next lesson.

8. Conclusion

• Thank the swimmer for their effort.
• Answer any questions they may have.
• Encourage them to practice the skills learned today.

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This lesson plan aims to build confidence and foundational skills in a supportive and encouraging environment.