3-Month Swimming Curriculum for Beginners

OUR CURRICULUMS

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Duration: 3 Months (12 Weeks)
Level: Beginner
Age Group: 5 Years & Above (Can be adapted for children, teens, and adults)
Classes per Week: 3 Classes per Week
Session Duration: 60 Minutes

Program Objective

Build water confidence.

Develop proper swimming techniques.

Improve endurance.

Ensure water safety.

Session Structure

Activity	Duration
Warm-up & Stretching	10 Minutes
Water Confidence & Floating Drills	10 Minutes
Stroke Technique Practice	20 Minutes
Skill Drills & Games	15 Minutes
Cool Down & Feedback	5 Minutes

Month 1 - Water Confidence & Freestyle Foundation

Week 1 - Water Familiarization

Learning Objectives

Build comfort and confidence in water.

Skills Covered

Pool rules

Water safety

Entering/exiting pool

Blowing bubbles

Floating with support

Assessment

Comfort in water

Week 2 - Floating & Gliding

Skills Covered

Front float

Back float

Star float

Streamline glide

Kicking with kickboard

Assessment

Independent float for 5–10 seconds

Week 3 - Basic Leg Action

Skills Covered

Flutter kicks

Streamline kicking

Kickboard drills

Breathing basics

Assessment

10–15 m kick

Week 4 - Freestyle Foundation

Skills Covered

Arm movements

Side breathing drills

Coordination with kicking

Assessment

Swim 10 m with assistance

Month 2 - Freestyle, Endurance & Backstroke

Week 5 - Freestyle Development

Skills Covered

Full freestyle coordination

Breathing every 2–3 strokes

Assessment

Swim 15–20 m freestyle

Week 6 - Endurance & Water Safety

Skills Covered

Continuous swimming

Treading water basics

Safe entries

Assessment

Mid-term assessment

Week 7 - Backstroke Basics

Skills Covered

Body position

Flutter kick on back

Arm action

Assessment

Swim 10–15 m backstroke

Week 8 - Backstroke Coordination

Skills Covered

Complete backstroke technique

Turns

Balance

Assessment

Swim 20 m backstroke

Month 3 - Breaststroke & Skill Integration

Week 9 - Breaststroke Introduction

Skills Covered

Frog kick

Glide

Arm movements

Timing

Assessment

Basic breaststroke coordination

Week 10 - Breaststroke Development

Skills Covered

Full breaststroke

Breathing timing

Assessment

Swim 15–20 m breaststroke

Week 11 - Skill Integration

Skills Covered

Freestyle drills

Backstroke drills

Breaststroke drills

Starts and finishes

Assessment

Improve technique

Week 12 - Final Evaluation

Activities

Swim test

Endurance challenge

Relay games

Water safety review

Assessment

Graduation & Certificate

Learning Outcomes

By the end of 3 months, students should be able to:

Demonstrate confidence and safety in water.

Float independently on front and back.

Perform streamline glides.

Swim 25 meters Freestyle.

Swim 25 meters Backstroke.

Demonstrate basic Breaststroke technique.

Tread water for 30–60 seconds.

Understand pool etiquette and water safety rules.

Participate confidently in recreational swimming.

Equipment Required

Kickboard

Pull Buoy (optional)

Swimming Noodles

Swim Cap

Goggles

Floating Rings (for younger beginners)

Lane Markers

Rescue Tube (Coach)

Assessment Criteria

Parameter	Weightage
Water Confidence	20%
Floating & Balance	15%
Freestyle Technique	20%
Backstroke Technique	15%
Breaststroke Basics	10%
Water Safety Skills	10%
Endurance & Attendance	10%

Certification Levels

Level 1 – Beginner Swimmer: Comfortable in water; float independently; swim 25 m Freestyle.

Level 2 – Foundation Swimmer: Swim 25 m Freestyle & Backstroke; demonstrate basic Breaststroke; tread water for 1 minute.

This curriculum is suitable for sports academies, schools, and community swimming programs, and can be adapted for different age groups and pool sizes.