Take Your Swimming to A New Level

Adult Swim lessons Rock!

Contact Us

Forest City YMCA
916 West I St
Forest City, IA 40536
Phone: 641-585-5220
Email: info@ForestCityYMCA.org

Adult Swim-From Basics to Fitness

Adult Swim courses are intended for older teens and adults wishing to improve their knowledge of, and skill in, the water. Adult Swim offers three options to meet specific needs and interests—Learning the Basics, Improving Skills and Swimming Strokes, and Swimming for Fitness.

Adult Swim: Learning the Basics

Adult Swim-Learning the Basics is designed to help participants gain basic aquatic skills and swimming strokes, including the front crawl, breaststroke and elementary backstroke. Participants also learn skills and concepts needed to stay safe around water, in addition to those needed to help themselves or others in an aquatic emergency.

Purpose

Introduce basic aquatic skills and swimming strokes.
Learn important concepts needed to stay safe around water.

Prerequisites

No skill prerequisites

Level 1 Skill Checklist

Goal: Increase comfort level in the water

Water Entry

Enter water
- Demonstrate, in chest-deep water
Walk in water:
- Demonstrate, in chest-deep water
Enter water by stepping or jumping from the side, fully submerge, then recover to the surface and return to the side
- Demonstrate, in water over the head

Change Direction

Roll from front to back
- Demonstrate, independently
Roll from back to front
- Demonstrate, independently
Change from vertical to horizontal position on front
- Demonstrate, in deep water
Change from vertical to horizontal position on back
- Demonstrate, in deep water
Change from vertical to horizontal position on front, then travel toward safety
- Demonstrate, in deep water
Change from vertical to horizontal position on back, then travel toward safety
- Demonstrate, in deep water

Treading

Arm and hand treading actions
- Explore, in chest-deep water
Tread water using arm and leg actions
- Demonstrate, 1 minute, in deep water

Goal: Experience breath control

Breath Control and Submerging

Bobbing while moving toward safety
- Demonstrate, at least 15 times, in chest-deep water
Rotary breathing
- Demonstrate, at least 15 times
Submerge and recover to surface
- Demonstrate, in deep water

Goal: Experience buoyancy

Buoyancy on Front

Front glide with recovery
- Demonstrate, independently, at least 5 body lengths, in chest-deep water
Survival float
- Demonstrate, at least 30 seconds, in deep water

Buoyancy on Back

Back glide with recovery
- Demonstrate, independently, at least 2 body lengths, in chest-deep water
Back float with recovery
- Demonstrate, independently, at least 1 minute

Goal: Moving through the water

Front Crawl

Combined stroke on front with alternating arm action
- Demonstrate, at least 2 body lengths
Front crawl
- Demonstrate, at least 15 yards at Level 3 performance criteria

Breaststroke

Combined arm and leg actions on front with simultaneous arm action (modified breaststroke)
- Demonstrate, at least 2 body lengths
Breaststroke
- Demonstrate, at least 15 yards at Level 3 performance criteria

Elementary Backstroke

Elementary backstroke
- Demonstrate, at least 15 yards at Level 3 performance criteria

Sidestroke

Scissors kick
- Demonstrate, at least 15 yards at Level 3 performance criteria

Goal: Learn safety skills and safe behaviors in and around the water

Circle of Drowning Prevention
Chain of Drowning Survival
General water safety
Staying smart around the water
Making good choices for where to swim
Recognizing an emergency
How to call for help
Selecting and fitting an appropriate life jacket
Reaching assist
Throwing assists

Exit Skills Assessment

Jump into deep water from the side, recover to the surface, maintain position by treading or floating for 1 minute, turn as necessary to orient to the exit point, level off, swim front crawl and/or elementary backstroke for 25 yards, then exit the water.
Push off in a streamlined position, then swim front crawl for 15 yards, change position and direction as necessary, swim 15 yards elementary backstroke, then exit the water.

Adult Swim: Improving Skills and Swimming Strokes

Adult Swim-Improving Skills and Swimming Strokes seeks to improve participants’ proficiency in basic aquatic skills (including rotary breathing, surface dives and treading) and the six basic swimming strokes (i.e., front crawl, back crawl, butterfly, breaststroke, elementary backstroke and sidestroke). (The butterfly stroke is optional.) Participants also learn skills and concepts needed to stay safe around water, in addition to those needed to help themselves or others in an aquatic emergency.

Purpose

Improve participants’ proficiency in basic aquatic skills and the six basic swimming strokes.
Participants also learn skills and concepts needed to stay safe around water, in addition to those needed to help themselves or others in an aquatic emergency.

Prerequisites

Participants must be comfortable in chest-deep water.
Participants must be able to put thier face in the water.
Participants must be able to able to perform strokes that can be recognized as front crawl, breaststroke and back crawl, each for 15 yards

Level 2 Skill Checklist

Goal: Improve fundamental aquatic skills

Water Entry

Enter water by stepping or jumping from the side
- Demonstrate, independently, into at least shoulder-deep water

Breath Control and Submerging

Rotary breathing
- Demonstrate, 15 times
Swim underwater
- Demonstrate, 3 to 5 body lengths without hyperventilating
Feet first surface dive
- Demonstrate, submerging completely
Tuck surface dive
- Demonstrate, submerging completely
Pike surface dive
- Demonstrate, submerging completely

Treading Water

Tread water using 2 different kicks (modified scissors, modified breaststroke or rotary)
- Demonstrate, at least 5 minutes
Tread water, using only legs
- Demonstrate, at least 2 minutes

Goal: Improve effectiveness and efficiency of swimming strokes

Front crawl

Demonstrate, at least 50 yards at Level 5 performance criteria

Breaststroke

Demonstrate, at least 50 yards at Level 5 performance criteria

Optional: Butterfly

Demonstrate, at least 25 yards at Level 5 performance criteria

Elementary backstroke

Demonstrate, at least 50 yards at Level 5 performance criteria

Back crawl

Demonstrate, at least 25 yards at Level 5 performance criteria

Sidestroke

Demonstrate, at least 25 yards at Level 5 performance criteria

Goal: Improve ability to swim continuously and swimming endurance

Front crawl open turn

Demonstrate, while swimming

Back crawl open turn

Demonstrate, while swimming

Front flip turn

Demonstrate, while swimming

Backstroke flip turn

Demonstrate, while swimming

Goal: Learn safety skills and safe behaviors in and around the water

Participants must be able to intelligently discuss:

Circle of Drowning Prevention
Chain of Drowning Survival
General water safety

Participants must be able to effectively demonstrate:

Use of life jackets
HELP Position
Huddle Position
Identify the steps of CPR

Exit Skills Assessment

Swim front crawl 50 yards, change direction and position of travel as necessary using an efficient turning style, then swim elementary backstroke for 50 yards, also with an efficient turn.
Swim breaststroke 50 yards, change direction of travel using an efficient open turn as necessary, then swim back crawl for 25 yards using an efficient back crawl turn.
Submerge underwater and swim 5 body lengths underwater without hyperventilation, return to the surface, then exit the water.

Adult Swim: Swimming For Fitness

Adult Swim-Swimming for Fitness focuses on refining the participant’s front crawl, back crawl, and breaststroke strokes and turns, and building endurance. (The butterfly stroke and turn are optional.) Participants also learn skills and concepts needed to stay safe around water.

Purpose

Refine strokes and turns, and build endurance.
Learn skills and concepts needed to stay safe around water.

Prerequisites

Participants must be able to swim the Front Crawl 25 yards.
Participants must be able to swim the Breaststroke 15 yards.
Participants must be able to swim the Back Crawl 25 yards.

Level 3 Skill Checklist

Water Adjustment, Entry and Exit

Enter by jumping in to shoulder-deep water

Breath Control and Submerging

Fully submerge and hold breath, 10 seconds
Bobbing, 10 times, in chest-deep water
Rotary breathing, 5 times

Buoyancy on Front

Float in a face-down position, 10 seconds
- Front float
- Jellyfish float
- Tuck float
Recover from a front float or glide to a vertical position

Buoyancy on Back

Back glide, 3 body lengths
Back float, 15 seconds
Recover from a back float or glide to a vertical position

Changing Direction and Position and Treading

Change direction of travel while swimming on front or back
Tread water, 30 seconds in shoulder-deep water

Swim on Front

Combined arm and leg actions on front, 5 body lengths

Swim on Back

Finning arm action, 5 body lengths
Combined arm and leg actions on back, 5 body lengths

Water Safety

Exit Skills Assessment

Step from the side into chest-deep water, push off the bottom, move into a treading or floating position for 15 seconds, swim on front and/or back for 5 body lengths, then exit the water.
Move into a back float for 15 seconds, roll to front, then recover to a vertical position.
Push off and swim using combined arm and leg actions on front for 5 body lengths, roll to back, float for 15 seconds, roll to front, continue swimming for 5 body lengths.

Take Your Swimming to A New Level

Adult Swim lessons Rock!

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Adult Swim-From Basics to Fitness

Purpose

Introduce basic aquatic skills and swimming strokes.

Learn important concepts needed to stay safe around water.

Prerequisites

No skill prerequisites

Purpose

Improve participants’ proficiency in basic aquatic skills and the six basic swimming strokes.

Participants also learn skills and concepts needed to stay safe around water, in addition to those needed to help themselves or others in an aquatic emergency.

Prerequisites

Participants must be comfortable in chest-deep water.

Participants must be able to put thier face in the water.

Participants must be able to able to perform strokes that can be recognized as front crawl, breaststroke and back crawl, each for 15 yards

Purpose

Refine strokes and turns, and build endurance.

Learn skills and concepts needed to stay safe around water.

Prerequisites

Participants must be able to swim the Front Crawl 25 yards.

Participants must be able to swim the Breaststroke 15 yards.

Participants must be able to swim the Back Crawl 25 yards.