Lesson Stages

We have devised our own stages built and tailored by our experienced teachers to progress your child in swimming as quickly as possible. We are unique as we have a technique based approach to teaching so that your child will learn not just to swim, but to swim to a high standard that will last for a lifetime.

We have split our lessons into 9 stages, each with a different hat colour and Penguin name.

Parent and Toddler

We offer a friendly class where you will join your toddler in the water in guided sessions. We provide a fun and safe environment for your infant to enjoy the water and swimming, whilst learning basic swimming skills such as blowing bubbles and general water confidence.

Little Blue

We encourage water confidence and introduce the skills that are fundamental to safe swimming. They will develop the skills to swim 2-5m unaided.


Building upon the basic leg kicks and arm pulls, your child will learn to swim 5m of frontcrawl and backcrawl with good basic technique, breaststroke is also introduced.


Swimmers are introduced to deep water learning how to tread water, scull and swim front crawl and back crawl confidently in deep water.


At this stage we build on independent deep water confidence. We introduce the finer techniques of the 3 strokes and begin butterfly with dolphin body movements.


We start to work on efficient technique for the 4 strokes where your child will feel confident swimming longer distances and will be strong enough to be able to isolate and correct specific parts of the strokes.


Royals are moved into lane swimming and will be exposed to more competitive swimming terminology. We focus on increasing your child’s endurance and stamina and encourage correct technique with drills.


With a further focus on increasing your child’s endurance, we teach competitive swimming essentials that have been introduced in earlier stages such as diving and tumble turns.


Emperors will be confident diving and will show efficient use of technique in all 4 strokes with correct turns. They will show good technique throughout 100m of each stroke (50m Butterfly).

Academy Star

Academy Stars will complete the Preliminary Competitive Starts award, will be competent with interval training and will be able to swim 400m in one go – this stage phases well into competitive swimming.

Targets for each Stage

1. Safe unaided entry into the water (using steps or slide in entry)
2. Demonstrate long leg kick while at side holding onto wall
3. Leg kick on front for 5m with face in water (aided)
4. Introduction to front crawl arm pull – arms stretch forward and remain in water
5. Independently travel on front with face in the water for 2-5m
6. Independently travel on back for 2-5m
7. Long legs, kick on back for 5m (aided)
8. Long legs, kick on back minimum 2m (unaided)
9. Introduction to breaststroke arms – small circles in front of the body
10.Blow bubbles in water regularly. Be able to confidently blow bubbles no goggles
11.Push object through water for a min of 5m blowing bubbles with long leg kick
12.Mushroom float with back float or alternative aid
13. Star float on front unaided and return to upright position (stand if able)
14.Star float on back unaided and return to upright position (stand if able)
15. Rotate through 180 degrees back to front to standing (aided)
16. Rotate through 180 degrees front to back to standing (aided)
17. Jump into water to assistant confidently with water splashing face – no goggles
18. Exit water safely and unaided

1. Safe entry into water from the side
2. Kick 5-7m on front with straight body, legs long and stretched & regular bubbles
3. 5-7m front crawl style arms stretching under water maintaining body position
4. Introduction to bilateral breathing
5. Kick 5-7m on back with long stretched legs and maintain body position
6. Introduction to back crawl arms, arms to be stretched when out of water
7. Swim 5-7m back crawl maintaining kick with arms to recover over water
8. Introduction to breaststroke kick, swim 5-7m kick with aids (basic shape)
9. Attempt breaststroke over 5m with arms remaining in front of the body
10. Introduction to body dolphin
11. Push and glide on front with arms extended and legs together
12. Push and glide on back with arms by side and legs together
13.Rotate through 180 degrees back to front and regain upright position (unaided)
14. Rotate through 180 degrees front to back and regain upright position (unaided)
15. Mushroom float maximum of 5 seconds while blowing bubbles
16. Submerge blowing bubbles to depth of 1m to retrieve object, head down feet up
17. Be confident entering deep water and tread water for minimum 10 seconds
18. Push and glide into treading water for 20 seconds
19. Swim on front in deep end and rotate and swim the remaining distance on back
20. Exit water safely unaided from the side

1. Safe entry into deep water
2. Swim minimum 5m front crawl with over arm recovery
3. Swim minimum 5m front crawl with stretch body position breathing to side
4. Swim minimum 5m back crawl with continuous arms
5. Swim minimum 5m back crawl with straight arm recovery and stretched body
6. Swim 10m breaststroke kick with feet turned out and knees close together (aided)
7. Swim 5m breaststroke with feet turned out, arm circles hight by chest
8. Development of body dolphin – press with head and chest, head still feet together
9. Push & glide on front, maintain body position legs together, arms extended
10. Push and glide on back, maintain body positionclose to surface, legs together,
arms by side
11. Log roll from front to back from push and glide, ensuring presence of glide
12. Log roll from back to front from push and glide, ensuring presence of glide
13. Head first scull for 5m
14. Tread water for 45 seconds with head out of water throughout
15. Mushroom float in deep water
16. Jump safely and confidently into deep water
17. Exit water using the wall

1. Swim 10m front crawl with over arm recovery
2. Swim 10m front crawl with stretched body position and breathing to side
3. Swim 10m back crawl with continuous arms, straight arm recovery
4. Swim 10m back crawl with knees in water and stretched body and leg position
5. Swim 10m breaststroke with whip tee leg action and arms in front of body
6. Butterfly chest and head press introducing wide arms (with a toggle)
7. Introduction and attempt butterfly arms – palms up and arms straight
8. Push and glide on front in a stretched streamlined position with legs stretched
and together, arms must be extended
9. Push and glide on back with arms extended over head, body close to the surface
10. 5m feet first sculling
11. Submerge head first to a depth of 1.5m to retrieve an object
12. 3 x different jumps into the water with correct form
13. Push and glide into forward roll – introduction
14. Head first scull on back for 10m with correct technique (arms close to body)

1. Back crawl torpedo kick with arms fully extended for minimum of 10m
2. Introduction and attempt back crawl body roll
3. Swim 10m breaststroke maintaining pull and kick technique with correct timing
pull, breathe, kick, glide
4. Fly arm recovery over the water for minimum 7m maintaining correct body
dolphin technique for press and legs
5. Swim 25m of a recognised stroke
6. Feet first sculling for 10m
7. Push and glide and swim 15m front crawl with regular breathing to side
8. Push and glide and swim 15m back crawl with arm pull in deep water
9. Push and glide from the wall through a hoop in a streamlined position
10. Tread water 1 minute
11. Forward roll on the same axis with knees together
12. Sitting dive with head on the chest into a glide

1. Demonstrate an understanding of lane etiquette
2. Push and glide into 50m front crawl demonstrating bilateral breathing and over
arm recovery throughout
3. Push and glide into 50m back crawl swim demonstrating body roll with hip and
shoulder rotation at the same time. Arms to be continuous
4. Push and glide into 50m breast stroke swim with correct timing (pull, breathe,
kick, glide) with two handed touch at end 25m
5. Push and glide into butterfly for minimum of 12.5m. Arms must recover over
the water throughout
6. Butterfly kick must be rhythmic, kick hand in, kick hands out. Head and chest
pressing down as hands enter over 12.5m
7. IM of 50m – 12.5m per stroke
8. Head first surface dive at 1.5m depth. To include rotation at the surface and
streamlined diver to pool floor
9. Feet first surface dive at 1.5m depth
10. Straddle jump into water 1.5m depth. Head to remain clear of water on entry
11. Forward roll to push off on the back, fully submerged throughout
12. Introduction to tumble turns. Forward roll to lay out on the back
13. Introduction to diving. Kneeling or crouch dive from pool side in a minimum
depth of 1.5m

1. Front crawl swim with bilateral breathing and consistent technique for 100m
2. Back crawl swim over 100m demonstrating deep bent arm pull and body roll.
Arms to be continuous
3. Breaststroke swim over 50m maintaining whip leg kick and high arm circles.
Timing must be accurate and maintained throughout. Ensure 2 handed touch
4. Breaststroke turn with glide and transition into the stroke
5. Butterfly swim over 25m with kick on hand entry and kick on hand exit and
head and chest pressing. Two handed touch to finish
6. Swim 4 x 1 IM with good consistent technique
7. Front crawl number turn on vertical axis. Push off must be underwater into a
glide and rotation to the front.
8. Understanding of what drills are and why they are used
9. Perform a drill on all four strokes
10. Plunge dive into water 1.5m depth. Entry must be streamlined with head
tucked and legs together
11. Introduction to diving from the blocks with an appreciation for the potential
12. Treading water for 60 seconds demonstrating the action for help. Head must be
out of the water throughout

1. Understand use of pace clock
2. Swim 4 x 50m own choice with 15 seconds rest on each 50, demonstrating use
of the pace clock
3. Front crawl swim over 100m with correct turns and consistent technique
4. Swim 100m back crawl with correct turns and consistent technique
5. Back crawl turn, transition and finish the length
6. Breaststroke swim over 100m with correct turns and transition into the stroke
7. Butterfly turn and transition into the stroke, finish the length
8. Swim 50m butterfly with correct turns and finish
9. Swim 4 x 1 IM with consistent technique and correct turns
10. IM turns
11. Swim 100m choice of stroke from a dive demonstrating a glide and transition
into the stroke
12. Complete at least 2 separate 200m swims on different strokes, with
consistent technique

1. Perform a minimum of 3 front crawl drills for 100m
2. Perform a minimum of 3 back crawl drills for 100m
3. Perform a minimum of 3 breaststroke drills for 100m
4. Perform a minimum of 3 butterfly drills for 100m
5. Swim 400m own choice demonstrating correct start, transition, turns and
finish for choice
6. Swim 200m IM
7. Side stroke for 50m
8. Straddle jump in water 1.5m depth and swim head up front crawl for 50m
9. Develop individual use of the pace clock for interval training
10. Understand and perform a relay takeover as part of a 100m swim
11. Participate Im relay takeover and IM relay
12. Participate in front crawl relay