City of Manchester Outdoor Swim Lessons

Learn-to-swim Level 6: Fitness Swimmer

Purpose

To refine strokes so participants swim them with more ease, efficiency, power and smoothness and over greater distances

Prerequisites

Valid American Red Cross Learn-to-Swim Level 5: Stroke Refinement certificate or successful demonstration of all completion requirements from Level 5. Minimum age is 6 years.

Learning Objectives

• Increase endurance while swimming the following strokes:
• Front crawl–100 yards
• Back crawl–100 yards
• Butterfly–50 yards
• Elementary backstroke–50 yards
• Breaststroke–50 yards
• Sidestroke–50 yards
• Demonstrate the following turns while swimming:

1. 1. Front crawl open turn
   2. Backstroke open turn
   3. Sidestroke turn
   4. Front flip turn
   5. Backstroke flip turn
   6. Breaststroke turn
   7. Butterfly turn

• Demonstrate etiquette in fitness swimming
• Discuss and demonstrate how to use the following equipment while swimming:

1. 1. Pull buoy
   2. Fins
   3. Pace clock
   4. Paddles

• Describe the principles of setting up a fitness program
• Demonstrate various training techniques
• Calculate target heart rate
• Apply the principles of water exercise

Certification Requirements

• Demonstrate competency in all required skills and activities, including in-water skills
• Successfully complete the following exit skills assessment:

1. Swim 500 yards continuously using any 3 strokes of your choice, swimming at least 50 yards of each stroke.

2. Perform the Cooper 12-minute swim test and compare results with the pre-assessment results. (Swim for 12 minutes to cover the greatest distance possible, using whatever stroke is preferred. Rest as necessary, but go as far as possible.)