Practice Makes Progress

Every level at Swimtastic + SwimLabs is designed to build on the skills learned before it, creating a seamless progression toward confidence, safety, and mastery in the water. You can help your child reinforce these skills at home with simple, fun practice activities tailored to their current level. Whether they’re working on blowing bubbles or refining their strokes, a little extra practice goes a long way!

ParentTot and Toddler Transition

Play with sponges, buckets, or watering cans in the bathtub, and start getting used to the feeling of water on the head, neck, shoulders and face
Practice blowing air out of mouth (pursed lips, small opening)
In the bathtub, practice putting lips in water and blowing bubbles / “blowing out the birthday candle under the water”

Practice holding breath with puffy cheeks
During bath time, pour water over eyes, ears and face, starting at the back of the head and moving forward over the face
Practice putting ears, eyes, nose, mouth, face, and whole head under the water (with the puffy cheeks)
Have child lay back in the bathtub with ears in the water (this is a very new sensation and may take a while to get accustomed to)
Practice blowing into straw, whistle, balloon, harmonica, etc.

Beginner 1

In the bathtub, practice putting lips in the water and blowing bubbles
Lay back in bathtub and submerge ears in the water
During bath time, pour water over eyes, ears and face starting at the back of the head and moving forward over the face
Submerge face underwater during bath time
Practice climbing onto bed, or pulling up to a standing position, simulating climbing out of the pool
Incorporate showers when possible

Beginner 2

In the bathtub, practice putting lips in the water and blowing bubbles
Practice humming with lips closed, then blowing air out of the nose
In the bathtub, practice blowing nose bubbles
Submerge face underwater during bath time, holding breath 8-10 seconds
Incorporate showers when possible
Practice laying on back with ears fully submerged in water for 10-20 seconds
Lay on back in the bathtub with ears in the water and with hands by sides and practice finning or “patting pockets”
Lay on back and practice reaching/extending arms as far overhead/behind the head as possible
Practice the motion of “elbow, elbow, tummy knee” when climbing onto a bed or couch
Introduce “superhero arms” or “number 11 arms” with arms extended up in the air, straight from the shoulder
Log rolls: lay flat on back with arms at sides and roll from back to front, pause for 5, and front to back, pause for 5. Key is to roll over without lifting head –head should remain in neutral position (can turn chin and lift shoulders first)

Beginner 3

Practice puffy cheeks in the bathtub and putting eyes in the water for up to 10 seconds
Blowing bubbles for 5-10 seconds, mouth and nose
Lay on back in the bathtub with ears in the water and with hands by sides and practice finning or “patting pockets”
Lay on back and practice reaching/extending arms as far overhead as possible
Practice the up and down kicking motion with very straight legs (and knees) and practice keeping flexible ankles and “long” toes with the kicking motion (this is especially helpful for boys, they have much tighter tendons)
Introduce “superhero arms” or “number 11 arms” with arms extended up in the air, straight from the shoulder
From #11 position, they can move one arm at a time in a circle to practice freestyle arm motion (other arm “waits” in the air, extended from shoulder)
Log rolls: lay flat on back with arms at sides and roll from back to front, pause for 5, and front to back, pause for 5. Key is to roll over without lifting head – head should remain in neutral position (can turn chin and lift shoulders first)

Beginner 4

Practice putting whole head under the water and blowing bubbles for 10 counts, turn head to the side to take a breath and repeat, putting face back in the water and blowing bubbles
Practice pushing up on the edge of the bed to help strengthen arms for climbing out of the pool
Practice moving arms in freestyle pattern, one at a time
Lay on back and tummy with legs hanging off of the edge of the bed and practice kicking up and down with flexible ankles, pointy feet and straight legs
Log rolls: lay flat on back with arms above head, roll from back to front, pause for 5, and front to back, pause for 5. Key is to roll over without lifting head – head should remain in neutral position (lift shoulders first

Intermediate 1

Lay on side with one arm up supporting the head and the other arm down by the side and practice kicking (with pointy toes and straight legs) from side to side
Also work on balancing with the ear placed on the arm that is under the head and the chin tilted up towards the shoulder
Practice blowing bubbles out under the water for 10-15 counts, then rolling head to one side, taking a breath, rolling head back in the water and blowing bubbles out again
Practice streamline position (arms form arrow shape, biceps squeezing ears, one hand on top of the other)
Lie on bed with edge at the waist, practice breaststroke kick motion: heels up to rear end (knees point down to floor), toes turn out, lower legs sweep out and around, then squeeze legs together

Intermediate 2

Dry land exercises: superman/cobra, rocket jumps, free kicks, and hopscotch all help to incorporate balance, coordination, and swimming-like movements
Practice rolling shoulders forward and backward, add an arm extension
Repeat out loud timing for the breaststroke – “pull and breathe, kick and glide!”

Intermediate 3

Endurance is key at these higher levels – we suggest push-ups, jumping jacks, sprints and crunches!
Various stretches that help loosen the joints and make the body more flexible are also valuable
Dry Land: superman/cobra, rocket jumps, free kicks, and hopscotch all help to incorporate balance, coordination, and swimming-like movements
Kicking For All Levels
Practice pointing and flexing the feet. Discuss the difference in the two positions
Lay flat with back on the floor, lift legs an inch or two off the ground and point toes, count 1,2,3,4,5, rest and then repeat
Roll over on tummy and lift the legs an inch or two off the ground and point toes, count 1,2,3,4,5, rest and then repeat
Place top of feet flat on the floor and sit back on them. Exercise and stretch your ankles!