Swimming lessons

The swimming lessons I give can be for adults and children, for beginners and advanced swimmers alike. Swimming practice can take place in private or in small groups. Generally speaking from my observations, students advance about 4 times faster with private training sessions. If I train two people, they also progress much faster than a larger group.

Swimming is one of the sports causing the least injuries, and even helps trauma recovery. Probably the only less “traumatizing” sport is chess – which also has its benefits. 🙂

Depending on the student’s character, age, their physical and emotional state, and their learning abilities, I assign different swimming exercises, described in greater detail below.

!!! WARNING/ ATTENTION!!!

The authors of this text are professional swimming instructors and the exercises must be performed under professional supervision.

The authors do not take any responsibility for injuries, water incidents or death caused by unsupervised attempts to perform the exercises described in the text.

Swimming lessons for children and beginners

It is much easier to start swimming lessons as a child. Swimming skills are much quicker to adopt at an early age. During their training children get familiar with water and learn to respect it. They learn what they can and what they can’t do in water at their current stage of development. They have fun – most children greatly enjoy playing in the water. Through active play kids have rest while learning how the water reacts to their movements, as well as how they react to water.

When there are two kids in the pool, they learn to help each other, or at least not to obstruct each other at the beginning of their practice. While teaching two kids, competitive spirit appears – each child strives not to lag behind the other, observes and learns from the other’s mistakes, as well as from their own. Kids also learn not to take it personally when receiving criticism, and how to correct other kids without being offensive to them.

Kids learn concentration, durability, consistency; they grow stronger in all aspects. They see where their abilities extend to and how to expand them. As early as child’s age, swimming aids the development of the lungs, muscles, tendons, joints. Flexibility and range of motion increase.

How does a typical swimming training session go?

I always start a swimming training session with light physical activity to get the body moving and avoid injuries. 5 to 10 minutes of circular motions warm up all joints in the arms and legs. Circular motions are also used to warm-up the neck and waistline. The colder it is outside, the more intensive the warm-up is. It is followed by a gentle stretch of the tendons.

Swimming exercises for children and adult beginners

The exercises given below must be performed under the professional supervision of an experienced swimming instructor. Under no circumstances should you attempt performing them, on your own or in couples, without the supervision of your instructor. I do not take any responsibility for any injuries or incidents in the pool in case of frivolous performance.

Entry in the pool – enter the pool step by step, until the water reaches neck level.
Mushroom float – take a deep breath in, dip your head under water, then pull knees to abdomen, hold legs with both arms, while slowly exhaling at the same time. When running out of breath, step on the pool floor and stand straight until the head emerges above water.
Back relaxation with a board – heels set on the edge of the pool, one hand holding the other edge (perpendicular to the edge where the heels are). Grip the swimming board with the other hand. When the chest and abdomen are above water, place the swimming board on top of your body, with one hand holding the board to the chest, the other hand holding it to the abdomen.
Back relaxation without a board – heels set on the edge of the pool, one hand holding the other edge (perpendicular to the edge where the heels are). The other arm is relaxed in the water. When the chest and abdomen are above water, release the grip and stay on the surface aided by the set heels only. Afterwards the arm bends in the elbow, making a semi-circular motion, until the hand is positioned on the tight.

Breathing technique when swimming

Breathing in and out – go in the water until it reaches neck level. Grip the pool edge and take a deep breath in through the mouth. Close your mouth and exhale slowly through the nose while dipping your head under water. Afterwards show the head above water in a start position, with the water reaching neck level.
Exhaling to the side – feet standing on the pool floor, bend forward above the waist. The torso rests horizontal on the water surface. One hand holds the edge of the pool; the other is positioned on the tight. Head turned to the side (e.g. right), rests in the water. Take a breath through the mouth and exhale through the nose, while rotating the head to the bottom. Before completing the exhalation, turn your head to the side again.

Crawl exercises

You can find historical information about the origins of this style on the page “Стил на плуване Кроул”

Swimming lessons, crawl arm movements

Crawl arms while holding the pool edge and feet stepping on the floor VIDEO – bend forward above the waist. The torso is in horizontal position on the water surface. Hold the edge of the pool with both hands, then release one hand and make a crawl stroke with the same arm.
Crawl arms while holding the pool edge, forward underwater exhaling and feet stepping on the floor – bend forward above the waist. The torso is in horizontal position on the water surface. Hold the edge of the pool with both hands, take a deep breath in and while exhaling, dip the head facing the floor. Upon completion of the exhaling, the head is already above water and facing forward. Finally, make a crawl stroke with one arm.
Crawl arms while holding the pool edge, side underwater exhaling and feet stepping on the floor VIDEO – bend forward above the waist. The torso is in horizontal position on the water surface. Hold the edge of the pool with one hand, while the other is placed on the tight. With your head turned to the side and resting in the water, make a crawl with the arm corresponding to the direction the head is facing. Upon completing the crawl stroke, grip the pool edge with the stroking hand. At the moment the stroking hand grips the pool edge, the head dips towards the floor (remember proper exhaling!). When the arm completes the stroking underwater movement and you can see it in front of you on its way towards the surface, turn head to the side and breathe in.
Crawl alternating arms synchronized with breathing – make a crawl stroke with the left arm and inhale to the left side. Grip the swimming board with both hands and exhale. Make a crawl stroke with the right arm and inhale to the right.

Follow the principle: when the arm goes down, the head goes down as well; when the arm goes up, the head goes up as well.

Swimming lessons, crawl leg movements

Crawl legs and feet – sit on the highest ladder step and start crawl kicking (detailed description in Crawl Swimming Style). Aim to keep knees straight, toes pointed and under water at all times, with small splashes while doing so.
Crawl legs with a swimming noodle while holding the pool edge – drop down on the swimming noodle while facing the pool edge. Grip the pool edge and let your feet float on the water surface. Then start making crawl kicks.
Crawl legs with a swimming noodle and a swimming board VIDEO – drop down on the swimming noodle while facing the remote pool edge. Grip the swimming board with both hands, stretch your legs backwards, relax and let them float on the water surface. Then start making crawl kicks.
Crawl legs with a swimming board VIDEO – grip the swimming board, arms extended forward, relax on the water and train for crawl legs.
Crawl legs with a swimming board and front underwater breathing VIDEO – Grip the board by the back end, inhale, dip head under water, push away from the pool edge and start crawl kicking.
Crawl legs with a swimming board and side underwater breathing VIDEO – extend one arm forward while holding the back board edge. The other arm is pressed tightly to the side of the body, with palm placed on the tight. Push away from the pool edge and swim crawl legs, while inhaling to the side and exhaling after turning head downwards.
Crawl legs with a swimming board and one arm stroke VIDEO – one length of right arm stroke followed by one length of right hand stroke.
Crawl legs with a swimming board and alternating arm strokes VIDEO – alternate arms while performing strokes – right first, left second.

Backstroke swimming exercises

Backstroke legs with a swimming board VIDEO – set heels on the pool edge. Hold the perpendicular edge with one hand. The other hand holds the swimming board. When the chest and abdomen are on the surface, place the swimming board on top of your body by having one hand hold the board to the chest, and the other – to the abdomen. Then push feet carefully away from the edge and begin backstroke exercises.
Backstroke legs VIDEO – I’ve described the backstroke kick in detail on the Swimming Styles page.
Backstroke arms “in the dry” (outside the pool) – stand to attention and lift a straight arm in front of you. When it comes to a horizontal position, turn the hand so the little finger points upwards. When the arm is in a vertical position, the pinkie should point to the back.
Backstroke VIDEO – Lie flat on your back and make 12 back kicks, one right arm stroke, 12 kicks, one left arm stroke.

Backstroke – Lie flat on your back and make 10 back kicks, one right arm stroke, 10 kicks, and one left arm stroke

Breaststroke swimming exercises

Breaststroke legs with a swimming noodle and a grip of the pool edge – drop down on the swimming noodle while facing the pool edge, grip the edge with both hands and let the legs float up on the water surface. Then start making breaststroke kicks.
Breaststroke legs with a swimming noodle under the arms VIDEO – grip the swimming board with both hands, place the swimming noodle under the arms and swim breaststroke legs.
Breaststroke legs with a swimming noodle and a swimming board VIDEO – drop down on the swimming noodle while facing the remote pool edge, grip the swimming board with both hands, stretch the legs backwards, relax and let them float up on the surface. Then start making breaststroke kicks.
Breaststroke legs with a swimming board VIDEO – grip the board in front of you and start making breaststroke kicks
Breaststroke legs with a swimming board and underwater breathing – hold the board to your back and breathe in. Breathe out through the nose while under water, as you start making breaststroke kicks. When you feel you start running short of breath, take your head above water and and breathe in throught the mouth.
Breaststroke arms “in the dry” (outside the pool) – stretch arms forward, bend the torso in the waist and make breaststroke arm movements.
Breaststroke arms with 2 swimming noodles VIDEO – place one swimming noodle under the arms and one under the abdomen, drop forward and make a breaststroke arm movement. At the moment of the stroke, take a breath in when the arms approach the body, and exhale as the arms extend forward.

Advanced swimming lessons

Crawl swimming style

The crawl swimming technique, the arm and leg movements are all described in detail on the Crawl Swimming Style page – в “Стил на плуване кроул“.

Crawl exercise with a board 2 per 2 VIDEO –
1- left arm stroke and inhale, head turned to the right
2 – left arm stroke and exhale, head turned down,
1 – right arm stroke and inhale, head turned to the right
2 – right arm stroke and exhale, head turned down.
Side crawl legs with a swimming board with an extended arm and head turned to the side VIDEO – grip the board with one hand (e.g. right) and extend the arm forward in the water. The other arm (left) is tightly to the side of the body, hand on the tight. With head rested to the side (left), push away from the pool edge and start swimming crawl legs. The head should be turned to the left at all times, rested on the surface so that the face stays out of water.
Crawl coordination exercises:
Crawl with one inhaling per two strokes –

Make a right arm stroke and breathe in.
Make a left stroke and breathe out.
Make a right arm stroke and breathe in.
Make a left stroke and breathe out.

Then switch breathing sides:

Make a left stroke and breathe in.
Make a right arm stroke and breathe out.
Make a left stroke and breathe in.
Make a right arm stroke and breathe out.

Crawl with one inhaling per three strokes VIDEO –

Make a right arm stroke and breathe in.
Make a left stroke and breathe out.
Make a right arm stroke and keep breathing out.
Make a left stroke and breathe in.
Make a right arm stroke and breathe out.
Make a left stroke and keep breathing out.
Make a right arm stroke and breathe in.

Swimming with a pool buoy – When looked from the side, a pool buoy resembles a concave lens or a biological cell. Kids compare it to candy. J It serves for leg support, enabling swimming by arm strokes only. Position the pool buoy between the legs, hold between the tights and swim crawl by using arms only.

Backstroke swimming

Backstroke swimming technique, breathing, arm and leg movements are all described in detail in the Backstroke Swimming Style article в “Стил на плуване гръб“.

Backstroke exercise:

Backstroke VIDEO – relax on your back and make crawl style kicks. Make a right arm stroke and when the right hand reaches the tight, make a left arm stroke.
Backstroke – make 8 crawl kicks, one right arm stroke, 8 more crawl kicks and one left arm stroke.

Breaststroke Swimming Style

Breaststroke swimming technique, breathing, arm and leg movements are all described in detail in the Breaststroke Swimming Style article в “Стил на плуване бруст“.

Breaststroke arms with one swimming noodle under the abdomen VIDEO – place one swimming noodle under the abdomen, drop forward in the water and make an arm breaststroke. At the moment of the stroke, inhale upon approaching the arms to the body and exhale upon extending the arms forward.
Breaststroke arms with one swimming noodle under the arms VIDEO– place one swimming noodle under the arms, drop forward in the water and make an arm breaststroke. At the moment of the stroke, inhale upon approaching the arms to the body and exhale upon extending the arms forward.
Breaststroke – two kicks, one arm stroke VIDEO – breaststroke arms, dolphin kicks – make two or three dolphin kicks and one arm breaststroke.

Butterfly Stroke Swimming Style

Butterfly swimming technique, breathing, arm and leg movements are all described in detail in the Butterfly Swimming Style article в “Стил на плуване бътерфлай“.

Butterfly arms “in the dry” (outside the pool) – extend arms forward as much as possible, and make a stroke movement with both arms simultaneously. The stroke resembles a semi-circle when looked from the side. When the arms go straight next to the body, lift them up from your lower back upwards, and spread to the sides. Then stretch forward. In real swimming environment the swimmer makes a circle with the arms when looked from above. The arm movement resembles butterfly wings, hence the name of the style.
Butterfly legs with a swimming board – while holding the board, make dolphin kicks.
Arms: right crawl, left crawl, both butterfly:

Make a right crawl stroke while inhaling to the right. The left arm is extended forward. At the end of the stroke, extend the right arm forward to a position parallel to the left arm. Then dip the head under water and breathe out. Make crawl kicks with the legs.
Next, make a left crawl stroke while inhaling to the left. The right arm is extended forward. At the end of the stroke, extend the left arm forward to a position parallel to the right arm. Then dip the head under water and breathe out. Make crawl kicks with the legs.
Finally, make a butterfly stroke with both arms. At the end of the exercise both arms are extended forward, while the legs make crawl kicks. Breathe out under water.