objectives of adult courses
Introduction
It often happens that the swimming instructor finds himself having to always choose between the same exercises, risking to fall into monotony, and then to make users lose the desire to continue learning to swim. The answer to this problem lies in continuous programming; in order to do this, it is necessary to have in mind the objectives of the type (level) of course that you are presiding over.
Below are listed all the general and specific objectives to be followed in order to then choose the most appropriate exercises depending on the objective. Once you have chosen the exercises by objective, you will be able to plan your lessons by varying them continuously!
1st LEVEL
General setting in the water
Physical-sensorial and psychological adaptation to water without particular technical acquisitions
Shifts in water with gradual immersion before the body and then the face
Opening of eyes and mouth under water
Acceptance of depth
Fall acceptance
First forms of respiratory education
Apnea control
Control of respiratory exchanges
Relaxation and Floating
Prone and supine floating with the help of the teacher or support
Body balance in floats with or without support
Prone or supine floating without any support
Passage from prone to supine floating and vice versa
sliding
Setting a correct sliding position
Sliding on the chest
Sliding on the back
Sliding and batting of legs
Sliding on the chest and back with screwing and overturning with and without leg beat
Movements in deep water on the back and on the chest
Introduction of dives
From standing to standing, with and without help: jumping into the water
Sequence of dives from the poolside, (not on the starting block):
1. in a kneeling position, with one foot firmly attached to the edge and the other leg bent with the knee on the ground.
2. with both feet firmly on the edge and with the legs slightly apart and bent
3. stand with one leg forward and the foot clinging to the edge and the other leg further back
Alternation of simultaneous movements of the arms on the chest and back
Introduction of the back stroke and its insertion on the movement of the lower limbs
Introduction of the style armful
On the back: beaten coordination of legs, armful and back breathing
Backstroke
Arm coordination, legs in style with gradual insertion of breathing
Double-backed swim
Diving and diving trips
Static vertical floating
2nd LEVEL
Acquisition of the synchronization of breaths in freestyle swimming
Freestyle swim
Backstroke and freestyle departure
Introduction of the starting dive
Acquisition of an excellent technique both on the back and on the style
Travel without any interruption 25 meters per back
Travel without any break 25 meters freestyle
Introduction of the frog leg on the back and chest with and without support
Introduction of frog breathing
Introduction of the swim in apnea
Vertical float with alternating frog legs movement
Without interruption: 50 meters with a good back technique
Without interruption: 50 meters with a good freestyle technique
Flipped at regular intervals both in the backstroke swim and in the freestyle swim
Introduction of the breast stroke
Diving swims
Coordination of the leg, armful and frog breathing
Frog swim
Double-backed swim with a frog-shaped leg
tacking
3rd LEVEL
Improvement of the breaststroke swim
Combination of different styles to refine coordination and technical improvement
Without interruption: 25 and 50 meters per breast
Without interruption: 100 meters freestyle
Without interruption: 100 meters on the back
Introduction of the dolphin stroke
Exercises for improving speed in freestyle and backstroke
Correct execution of departures and turns
50 meters freestyle with excellent speed
Swim with dolphin arms and breaststroke legs: butterfly
Introduction of the dolphin leg
Starting Dives
Starting dives and freestyle 25 meters
Starting dives and 25 meters at the back
Coordination of the stroke, of the leg and of the dolphin breathing
Dolphin swim
Introduction of rescue techniques
4th LEVEL
Perfection of the dolphin swim
Preparation for the 100 mixed
Exercises with and without tools to improve performance, speed and endurance
Free style and mixed relay
Preparation for 25 meters in apnea
Training programs of at least 1 kilometer
Acquisition of techniques and styles of salvation
Edited by: Lorenzo Boscariol
