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Adult Swim Levels – Checklist

Beginner 1 – Water Comfort

  • Feel comfortable entering and exiting the pool
  • Float on front and back with support
  • Practice breath control (blowing bubbles, holding breath)
  • Learn basic water safety

Beginner 2 – Water Basics

  • Kick on front and back with a kickboard
  • Glide through the water with face in
  • Basic underwater skills (submersion, blowing bubbles)
  • Start simple arm movements

Beginner 3 – Stroke Introduction

  • Learn freestyle arm stroke with breathing
  • Practice rhythmic side breathing
  • Learn basic backstroke
  • Swim short distances without stopping

Intermediate 1 – Stroke Development

  • Improve freestyle technique and efficiency
  • Build endurance (swim longer without rest)
  • Learn elementary backstroke
  • Practice treading water for 30+ seconds

Intermediate 2 – Expanding Strokes

  • Learn breaststroke kick and arms
  • Practice dolphin kick
  • Coordinate arms and legs together
  • Swim 50+ yards comfortably

Advanced 1 – Endurance & Efficiency

  • Swim all four strokes with basic technique
  • Practice flip turns
  • Do drills for speed and stamina
  • Swim continuous laps for fitness

Advanced 2 – Fitness & Training

  • Refine all four strokes for efficiency
  • Work on pacing and lap timing
  • Use advanced drills and set
  • Train for triathlons or open water swimming
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