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WAIKATO YELLOW - LESSON ONE MUST SEE

ACTIVITY

GAME

Intro

Slide-in entry

-- Safe and confident slide-in entry -- Hold side of pool -- Twist body to face the wall while slowly lowering the body into the water -- Feel for depth and obstacles with feet -- Safely exit by holding side of pool, kicking vigorously. Place knee on pool edge to climb out

In and Out

main activities

Front Glide

-- Long legs -- Flippy floppy feet -- Big toes touching

Horses and Jockeys

As above with fast feet

-- Horizontal body position with face fully submerged

Practice push, glide increasing distance each time.

All students line up on edge of pool. On signal enter water safely wade as fast as possible to designated line. Submerge, come up, turn around race back to start. First one out of pool is the winner.

Practice swimming freestyle with 4 – 6 arms, kicking and good body position. Stop stand up to breathe.

Participants in pairs one being the horse the other the jockey. Form a circle with the horses inside And the jockeys on the outside (still with their pair). Instructor gives commands. ‘Mount’- jockeys climb on horse’s back. ‘Change’- jockeys swim under horses legs and they change characters. ‘Left’- jockeys wade, scull or swim left around the outside of the circle. ‘Right’- jockeys wade, scull or swim right around the outside of circle.

Back Glide

Don’t Catch Me

Backstroke - Kicking

Using kickboard practice backstroke kicking. Repeat with board over knees.

-- On back bring hands down one at a time to assist with balance.

Freestyle - Arm Action

Practice push, glide increasing distance each time. As above with fast feet

Horizontal Rotation

4-6 kicks in streamline position, roll onto back six kicks with arms at sides. Repeat.

-- Start fast feet -- Add slow arms

Select one person to be ‘it’. Participants form a circle with ‘it’ in the middle. At the first line of the rhyme all participants including ‘it’ drops their dive ring in front of them. At the word “me” all participants dive under to get their dive ring and try to swim back to side of pool. ‘It’ does the same but tries to tag someone before they reach the side. First participant tagged becomes ‘it’. All together they say: “Over the water, Under the sea, Try to catch a fish, But don’t catch me!”

Please note: diving in deep water only, not school pools


WAIKATO YELLOW - LESSON TWO ACTIVITY

Intro

Slide-in entry

‘Slithering snakes’.

Back Glide

Practice push and glide increasing distance each time. Repeat with kick.

main activities

Backstroke - Kicking

Practice backstroke kicking with arms sculling by the side. Shoulder roll drill – keeping head still, roll right shoulder up for six kicks then roll the left shoulder up for six kicks, continue sequence.

Backstroke - Arm Action

MUST SEE -- Safe and confident slide-in entry -- Hold side of pool -- Twist body to face the wall while slowly lowering the body into the water -- Feel for depth and obstacles with feet -- Safely exit by holding side of pool, kicking vigorously. Place knee on pool edge to climb out

Slithering Snakes

-- Streamlined body position -- Eyes looking up and ears in water

Traffic Lights

While standing in waist deep water, practice the backstroke arm stroke. One arm drill – practice right arm with kicking. Practice left arm with kicking. Non-swimming arm holding board over knees for support

-- Straight arm over the top of water -- Thumb out -- Little finger in

Survival Backstroke - Kicking (Breaststroke Kick on Back)

-- Legs straight, toes pointed -- Drop ankles to wall -- Turn feet out (knees stay together)

Surface Dive

-- Submerge head or feet first confidently in chest depth water -- Body should be completely submerged -- Open eyes underwater to locate and retrieve objects

Demonstrate the inverted breaststroke kick outside the pool sitting on the side of the pool. Each person tries the breaststroke leg action on the side of the pool with assistance. Repeat lying on back, in the water, holding a kickboard over knees. Practice doing handstands in chest deep water. Try sitting on the bottom of the pool using sculling actions with palms facing upwards.

GAME Sitting along pool edge. One at a time they slide into the water slowly with control trying not to make any splash and alert the ‘prey’. Practice using two methods: twisting to face the wall, bending elbows to lower their body and sliding in facing the water.

One participant is selected ‘IT’ and stands at one of pool They have their back to the rest and eyes closed ‘IT’ blows whistle, calls ‘Green Light’ and selects a stroke. Participants start swimming that stroke towards the end of the pool When ‘IT’ bows whistle and calls “Red light stop swimming’ they turn around and open eyes. Participants must stop and float motionlessly. Anyone caught moving goes back to the start

Kicking Tug of War

In pairs holding opposite sides of the kickboard Use the lane line on bottom of pool as marker On the signal “GO” holding onto their kickboard they kick hard and fast, each trying to propel themselves over the line using breaststroke kick

Please note: diving in deep water only, not school pools


WAIKATO YELLOW - LESSON THREE MUST SEE

ACTIVITY

Intro

Step in entry

Step gently out and down (not jump). Knees slightly flexed ready to give when pool floor is touched. Arms out to the side. Leaning slightly forward.

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Safe and confident step in entry Looking at point of entry Knees slightly flexed on entry Legs relaxed when feet touch the bottom

GAME

main activities

Survival Backstroke - Kicking

Sitting on the edge of the pool practice this kick with feet in the water. Now attempt this kick lying on back, in the water with then without a kickboard.

Breaststroke - Kicking

Demonstrate breaststroke kick holding onto edge of pool. Push off, glide, kick (one breaststroke kick), glide and recover to standing position. Repeat. Holding over the top of the kickboard practice breaststroke kick. Heads stay up.

Backstroke - Kick

Using kickboard, practice backstroke kick holding board over knees

Freestyle Arm Action

Practice swimming freestyle with 4 – 6 arms, kicking and good body position. Stop stand up to breathe.

Please note: diving in deep water only, not school pools

-- Horizontal body position on back with eyes looking up and ears in the water -- Knees remain below water surface and feet drawn back towards buttocks -- Feet turn out -- Feet out, sweep up together. -- Pause 1, 2 -- Attempts symmetrical and simultaneous leg action ------

Horizontal body position on front Draw feet to buttocks Feet turn out Feet sweep out and back, together Pause 1, 2.

-- Straight arms -- Holding end of board with fingers on top, thumb underneath (crocodile grip) -- “If knees hit the board, they are too bendy” -- Start fast feet -- Add slow arms

Hoop Towing

Each pair of swimmers hook their feet under the rim of a hoop, lying opposite one another. On the word “GO” the one whose head is towards ‘open’ water sculls head first, towing the other feet first across or up the pool. When the pair reach the end, they reverse roles. Variation: The person towing can swim backwards- survival backstroke arms.

Kicking Tug of War

In pairs holding opposite sides of the kickboard. Use the lane line on bottom of pool as marker. On the signal “GO” holding onto their kickboard they kick hard and fast, each trying to propel themselves over the line using breaststroke kick.


WAIKATO YELLOW - LESSON FOUR MUST SEE

ACTIVITY

Intro

Step in entry

Step gently out and down (not jump). Knees slightly flex ready to give when pool floor is touched. Arms out to side. Leaning slightly forward. Teacher to choose exit.

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Safe and confident step in entry Looking at point of entry Knees slightly flexed on entry Legs relaxed when feet touch the bottom

GAME

main activities

Survival Backstroke - Kicking

Practice the inverted breaststroke kick with and without a kickboard.

Freestyle - Kicking

Practice freestyle kicking on front with and without kickboard. Practice freestyle kick on both sides with kickboard

Freestyle Arm Action

Practice swimming freestyle with 4 – 6 arms, kicking and good body position. Stop stand up to breathe

-- Horizontal body position on back with eyes looking up and ears in the water -- Knees remain below water surface and feet drawn back towards buttocks -- Feet turn out -- Feet sweep out, up, together. Pause 1, 2 -- Attempts symmetrical and simultaneous leg action -- On side - hips and shoulders stacked one on top of each other -- Ear touching arm, close to arm pit -- Fast little feet -- Streamlined body position with face fully submerged -- Fast feet and slow arms to a maximum of 6 arms -- Stand to breathe

Please note: diving in deep water only, not school pools

Horses and Jockeys

Participants in pairs one being the horse the other the jockey. Form a circle with the horses inside And the jockeys on the outside (still with their pair). Instructor gives commands. ‘Mount’- jockeys climb on horse’s back. ‘Change’- jockeys swim under horses legs and they change characters. ‘Left’- jockeys wade, scull or swim left around the outside of the circle. ‘Right’- jockeys wade, scull or swim right around the outside of circle.

The Dredger

Each person uses a flutter kick to cross the pool holding kickboard stretched out in front, vertical and at least 30 centimetres below the surface.


WAIKATO YELLOW - LESSON FIVE MUST SEE

ACTIVITY

Intro

main activities

Safe entries

“Ten green frogs”

Torpedoes

-- Safe and confident slide-in entry -- Hold side of pool -- Twist body to face the wall while slowly lowering the body into the water -- Feel for depth and obstacles with feet -- Safely exit by holding side of pool, kicking vigorously and fully extend arms to support body, place knee on pool edge to climb out

Practice push, glide and kick on front and back increasing distance each time.

-- Correct body positions

Freestyle - Kicking

-- Arms straight -- Kickboard remains on the surface -- Fingers on top, thumb underneath (crocodile grip)

Play ‘Kicking Battle’

Kicking

Practice freestyle, backstroke, side kicking, survival backstroke and breaststroke kicking with a kickboard (one length for each style).

Please note: diving in deep water only, not school pools

Players line up on pool edge, spaced apart. Each player is given a number 1-10. When their number comes up in the song they enter the water using a slide-in entry. “Ten green frogs sitting on the wall x2 and if one green frog should accidentally fall, there will be nine green frogs sitting on the wall….”

Kicking Battle

Pair up. One kickboard per pair. Hold opposite sides of the board. When whistle goes, swimmers take feet off the bottom and kick against each other. Pairs kick until whistle goes again to indicate finish. Repeat.

Participants place kickboard flat behind the knees and sit on it. The instructor gives direction of movement.

Play ‘Kickboard sculling’. Practice survival sculling for one minute. Demonstrate and practice dolphin kick.

Ten Green Frogs

Kickboard Sculling

Survival Sculling & Floating Dolphin Kicking

GAME

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Distance of 5 metres achieved “Hips in - Hips out” “Legs together” Four kicks, then chin on the surface of the water for a breath

-- Sit on board and spin around in a circle using hands -- Move forwards ‘row your boat’ (use sculling hands) -- Move backwards ‘row your boat’ -- Kneel on board using sculling for balance -- Lie on board move forwards and backwards with arm movements only


WAIKATO YELLOW - LESSON SIX MUST SEE

ACTIVITY

Intro

Kneeling Dive #

Practice kneeling dive, with correct arm and head position. Practice steering up.

-- Kneel on dominant leg on pool edge with toes of other foot curled over edge -- Lock hands, lock Head -- Push off edge to submerge and glide through water -- Steer up and end in secure upright position

GAME

main activities

Freestyle - Kicking

Practice freestyle kicking with kickboard. Practice freestyle kicking on side with kickboard. Practice equally on both sides. Freestyle – Arms

-- Streamlined body position with face fully submerged -- On side - hips and shoulders stacked one on top of each other -- Ear touching arm, close to armpit

Practice full stroke no breathing (to a maximum of 6 strokes).

-- Fast feet, slow arms

Back Glide

-- Attempt streamlined body position

Practice push, glide and kick increasing distance each time.

Backstroke - Kicking

Practice backstroke kicking with arms sculling by the side. Shoulder roll drill. Keep head still, roll right shoulder up for six kicks then roll the left shoulder up for six kicks, continue sequence.

Head First Sculling

Practice sculling on back in the head first direction. Try not to kick.

Please note: diving in deep water only, not school pools

Kicking Battle

Pair up. One kickboard per pair. Hold opposite sides of the board. When whistle goes, swimmers take feet off the bottom and kick against each other. Pairs kick until whistle goes again to indicate finish. Repeat.

Kickboard Sculling

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Attempt controlled hand sculling action Movement in a head first direction Fingertips to the sky

Hands above head, fingertips to bottom of pool (changing the pitch of hands will help the swimmer change direction)

Participants place kickboard flat behind the knees and sit on it. The instructor gives direction of movement. -- Sit on board and spin around in a circle using hands -- Move forwards ‘row your boat’ (use sculling hands) -- Move backwards ‘row your boat’ -- Kneel on board using sculling for balance -- Lie on board move forwards and backwards with arm movements only

Hoop Towing

Each pair of swimmers hook their feet under the rim of a hoop, lying opposite one another. On the word “GO” the one whose head is towards ‘open’ water sculls head first, towing the other feet first across or up the pool. When the pair reach the end, they reverse roles.


WAIKATO YELLOW - LESSON SEVEN MUST SEE

ACTIVITY

Intro

Kneeling dive #

Practice kneeling dive, with correct arm and head position. Practice steering up.

-- Kneel on dominant leg on pool edge with toes of other foot curled over edge -- Lock hands, lock Head -- Push off edge to submerge and glide through water -- Steer up and end in secure upright position

GAME

main activities

Backstroke - Kicking

-- Correct body positions

Practice backstroke kicking in streamline position without kickboard.

Backstroke - Arm Action

One arm drill. Practice right arm with kicking. Practice left arm with kicking. Practice swimming backstroke with correct kicking and arm action. Try to increase distance.

Breaststroke - Kicking

In water holding onto the edge of the pool practice breaststroke kick. Push off, glide, kick (one breaststroke kick), glide and recover to a standing position. Holding over the top of the kickboard practice breaststroke kick.

Breaststroke - Arm Action

Practice the breaststroke arm action while walking in waist deep water.

Please note: diving in deep water only, not school pools

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Continuous arm movements Continuous flutter kick action Controlled breathing Head stays still Shoulder of non-swimming arms, rolls up

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Streamlined body position Draw feet back towards buttocks Feet turn out Feet sweep out, back, together. Pause 1, 2 Symmetrical and simultaneous leg action Flotation aid maybe used for support

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Noodle in armpits Scull out (and slightly up) Scull in (with Robot arms) Hands forward Pause

Riding the Rapids

Players in two lines, 1.5m apart and facing each other. The two players at the starting end push off and glide into the tube. The standing players rhythmically sweep the water in the direction of travel, all using both hands and the floating players are moved along the ‘rapids’. When they reach the end they join the standing players and the next two begin.

Siamese Twins

In pairs tow on back using inverted breaststroke kick, tow partner under the arm pits.

Feet First Relay

Sculling feet first balancing a ball on their tummy, next participant goes head first.


WAIKATO YELLOW - LESSON EIGHT MUST SEE

ACTIVITY

Intro

Kneeling dive #

Practice kneeling dive, with correct arm and head position. Practice steering up and extending glide.

-- Kneel on dominant leg on pool edge with toes of other foot curled over edge -- Lock hands, lock Head -- Push off edge to submerge and glide through water -- Steer up and end in secure upright position

GAME

main activities

Breaststroke - Kicking

In water holding onto the edge of the pool practice breaststroke kick. Push off, glide, kick (one breaststroke kick), glide and recover to a standing position. Holding over the top of the kickboard practice breaststroke kick.

Freestyle Arm Action

Practice swimming freestyle with good body position, fast feet and 4-6 slow arms. Do this activity holding the kickboard, then repeat without the kickboard.

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Streamlined body position Draw feet back towards buttocks Feet turn out Feet sweep out, back, together. Pause 1, 2 Symmetrical and simultaneous leg action Floatation aid maybe used for support

-- Start fast feet before adding slow arms

Siamese Twins

In pairs tow on back using inverted breaststroke kick, tow partner under the armpits.

Feet First Relay

Sculling feet first balancing a ball on their tummy, next participant goes head first.

Surf Rescue

Players stand in water facing edge of pool holding rail, can have on both sides. They create waves by pushing away from the wall and then push towards it. First two players perform a contact tow, move down the tube - repeated until all pairs have had a turn. Can work in two groups on either side of pool

Please note: diving in deep water only, not school pools


WAIKATO YELLOW - LESSON NINE ACTIVITY

Intro

Fall in entry #

Introduce fall in entries. Emphasise tuck chin to chest, hold head with hands to protect face, press arms to chest, knees bent towards chest.

GAME

MUST SEE

main activities

Freestyle - Arm Action

-- Start fast feet before adding slow arms

Practice swimming freestyle with good body position, fast feet and 4-6 slow arms. Do this activity holding the kickboard, then repeat without the kickboard.

Freestyle - Rotation Drill

Holding board with one hand, do 12 fast freestyle kicks while kicking on side. Then lift ‘elbow up’ and then bring ‘elbow forward’ letting body roll into prone position. Move onto other side and repeat.

-- Body right on side -- Ear touching arm, close to armpit -- “12 ckicks, elbow up, elbow forward”

Two by Two

In pairs holding inside hands. Swimming together, they perform the following actions: Freestyle - using outer arms and flutter kick Backstroke - as above Breaststroke - using outside arms and whip kick Survival back - using outside arms and inverted whip kick

Kickboard Sculling

Participants place kickboard flat behind the knees and sit on it. The instructor gives direction of movement: -- Sit on board and spin around in a circle using hands -- Move forwards ‘row your boat’ (use breaststroke arms) -- Move backwards ‘row your boat’ -- Kneel on board using sculling for balance -- Lie on board move forwards and backwards with arm movements only

Please note: diving in deep water only, not school pools


WAIKATO YELLOW - LESSON TEN ACTIVITY

Intro

Fall in entry

Practice fall in entry. #

MUST SEE

main activities

Freestyle - Arm Action

-- Start fast feet before adding slow arms

Practice swimming freestyle with good body position, fast feet and 4-6 slow arms.

Holding board with one hand, do 12 fast freestyle kicks while kicking on side. Then lift ‘elbow up’ and then bring ‘elbow forward’ letting body roll into prone position. Move onto other side and repeat.

Dolphin Kicking

Demonstrate and practice dolphin kick.

Please note: diving in deep water only, not school pools

Chicken Wing

Swimmers hook their thumbs under their armpits. On the word ‘GO” they perform flutter kicks while rotating their arms. The thumbs stay locked in the armpits.

Do this activity holding the kickboard, then repeat without the kickboard.

Freestyle - Rotation Drill

GAME

-- Body right on side -- Ear touching arm, close to armpit -- “12 ckicks, elbow up, elbow forward”

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