Lesson Plan One

Beginner Swimming Lesson Plan - (30 minutes)

Objective:
Introduce basic water confidence skills, breathing techniques, floating and kicking.

Lesson Overview

• Duration: 30 minutes

• Level: Beginner

• Group size: 4–6 swimmers

• Equipment: Kickboards, pool noodles, sink toys, floating rings

Lesson Breakdown

1. Warm-up & Water Acclimation (5 minutes)

• Enter the water safely (via steps or seated entry)

• Walk across shallow end, splash & play

• Blow bubbles in the water (face in for 3 seconds)

• Game: "Pop the bubbles" – gently splash to encourage water play

Goal: Ease students into the water, start building trust and comfort.

2. Breath Control & Submersion (5 minutes)

• Practice putting face in the water while blowing bubbles

• Hold onto pool edge and dip entire head in

• Retrieve sink toys from shallow step

Goal: Build confidence with breath holding and putting head underwater.

3. Floating & Body Position (5 minutes)

• Back float with support (hands or noodle)

• Front float (starfish shape) with gentle support

• Push off from wall in a glide position

Goal: Introduce balance in water and comfort with body buoyancy.

4. Kicking Practice (7 minutes)

• Kick on front with kickboard (straight legs, splashy toes)

• Kick on back with noodle under shoulders

• Partner kick races or kick to teacher

Goal: Strengthen kicking technique and leg coordination.

5. Games & Confidence Building (5 minutes)

• Ring toss or collect floating toys

• Swim between two teachers or to the wall

• “Red Light, Green Light” kick game

Goal: Reinforce skills in a fun, low-pressure way.

6. Cool Down & Review (3 minutes)

• Gentle back float or noodle relax time

• Quick recap: “What did we learn today?”

• High fives and praise!

Post-Lesson Notes

• Encourage practice at home or during free swim

• Highlight one success for each swimmer

• Identify any challenges to focus on next time

Lesson Plan Two 

Intermediate Swimming Lesson Plan - (30 minutes)

Lesson Duration: 45 minutes
Group Size: Up to 8 swimmers
Level: Confident beginners to intermediate
Focus: Technique refinement, stamina and fun!

Lesson Objectives

• Improve freestyle and backstroke technique

• Practice breath control and streamline body position

• Develop endurance with short-distance sets

• Build confidence through fun, goal-based games

Lesson Structure

1. Warm-Up (5–7 minutes)

• Easy front crawl: 2 x widths

• Backstroke: 2 x widths

• Jump in and swim to the side

• 30 seconds treading water

Goal: Loosen up, activate muscles and build energy.

2. Breath Control & Streamlining (5 minutes)

• Push and glide (front & back) from the wall

• Streamline + flutter kick with face in (with or without a board)

• Bubble-blowing challenge: hold breath, exhale slowly

Goal: Improve breath control and body positioning.

3. Stroke Focus (15 minutes)

Freestyle (Front Crawl)

• Focus on high elbow recovery, straight kicks, and breathing to the side

• Drill: 3 strokes + pause and breathe

• 2 x lengths with emphasis on form, not speed

Backstroke

• Emphasis on hips up, straight arm recovery

• Drill: Kick on back with arms by sides

• 2 x lengths backstroke with feedback

Goal: Improve technique and comfort in both strokes.

4. Fun Challenge or Endurance Set (10 minutes)

• Mini relay: 2 teams, 1 length each (choice of stroke)

• Or: Timed “how far can you swim in 2 minutes” challenge

• Or: Object retrieval + swim back race

Goal: Encourage teamwork and pacing

5. Cool Down & Reflection (5–7 minutes)

• Easy width swim (any stroke)

• Gentle float on back

• Circle up for a quick discussion:

  • What did you enjoy?

  • One thing you improved today?

Goal: Bring down energy, encourage reflection and finish positively.

Teacher Notes

• Adapt drills based on individual ability

• Keep feedback positive and specific

• Offer quick demos for visual learners

• Reinforce safety and pool rules throughout

Lesson Plan Three

Advanced Swimming Lesson Plan – (45 minutes)

Level: Advanced KS2 (swimmers comfortable with at least 25m unaided in deep water)
Group Size: Up to 8 swimmers
Focus: Stroke refinement, stamina building, starts and turns, deep-water confidence

Lesson Objectives

• Refine technique in front crawl, backstroke, and breaststroke

• Introduce and practise racing starts and tumble turns

• Improve stamina through paced swims

• Develop water confidence through deep-water challenges and teamwork

Lesson Structure

1. Warm-Up (5–7 minutes)

• 2 x lengths front crawl (moderate pace)

• 1 x length backstroke

• 1 x length breaststroke

• 30 seconds treading water in deep end

• 3 x streamline push-offs (front and back)

Goal: Prepare muscles, focus breathing and emphasise stroke control

2. Technique & Skill Drills (15 minutes)

Front Crawl

• Drill: Catch-up drill

• Focus: Long strokes, bilateral breathing, body rotation

• 1 x length drill + 1 x length full stroke

Backstroke

• Drill: 6 kicks per arm change

• Focus: Head still, smooth arm recovery

• 1 x length drill + 1 x length full stroke

Breaststroke (if introduced)

• Drill: Arms only, then legs only

• Focus: Timing and glide phase

• 1 x length full stroke

Goal: Develop consistent, efficient technique across all strokes

3. Starts & Turns Practice (7–8 minutes)

• Push-and-glide into front crawl start

• Introduce front crawl or breaststroke tumble turns

• Backstroke starts from wall with streamline and breakout

Goal: Build confidence in technical racing elements

4. Endurance & Challenge Set (10 minutes)

Option 1: Ladder Swim Set

• Swim 1 length, rest 10 sec

• Swim 2 lengths, rest 15 sec

• Swim 3 lengths (or swim continuously for 2 mins)

Option 2: Skills Relay (2 teams)

• Swimmer 1: Tumble turn

• Swimmer 2: Swim 1 length backstroke

• Swimmer 3: Front crawl with correct breathing

• Swimmer 4: Retrieve sinker from deep end

Goal: Build endurance, teamwork and apply multiple skills in a fun format

5. Cool Down & Reflection (5 minutes)

• 1 x easy width (any stroke)

• Floating or sculling for 30 seconds

• Group discussion on poolside:

  • One stroke or skill you improved today?

  • What goal do you have for next time?

Goal: Relax muscles and reflect on progress made

Teacher Notes

• Encourage pacing rather than speed

• Prioritise correct technique before increasing distance

• Offer individual swimmer goals

• Use visual demonstrations for starts and turns

• Reinforce safety, especially in deep water