ESF Sharks - Progression

Course Code	Swimming Course Name	Duration	Ratios	Age Range
SW0B	Parent & Child Level 1 Swimming Classes	30	1:10	4m-16m
SW0A	Parent & Child Level 2 Swimming Classes	30	1:10	16m-24m
SW1B	Beginner - Level 1	30	1:4	2.5-5
SW1A	Beginner - Level 2	30	1:5	5-8
SW2	Improver - Level 1	30	1:5	5-8
SW2A	Improver - Level 2	30	1:6	5-9
SW3	Advanced - Level 1	45	1:7	6-12
SW4	Advanced - Level 2	45	1:8	7-up
SW5 (Squad Prep)	Advanced - Level 3	45	1;12	7-up
SW6F	Squad - Level 1 - Foundation	1.5	1:20	7-up
SW6SF	Squad - Level 2 - Swim for Fitness	1.25	1:20	10-up
SW6D	Squad - Level 3 - Development	1.5	1:10	9-up
SW6C	Squad - Level 4 - Competitive	1.5	1:10	10-up
SWADB	Adults - Level 1 - Beginner	60	1:10	18 -up
SWAD	Adults - Level 2 - Fitness	60	1:20	18 -up

 

 Parent & Child - Level 1 SW0B:

This programme is for infants and toddlers age 4 to 16 months. Children are accompanied into the water with a parent or guardian, and the programme offers a great opportunity for bonding with your child in a fun and stimulating environment. Creative games are used to teach infants breath control, big arm movements, and leg kicks. Parents and children are introduced to the repetitive movements that become skill building blocks. With songs, floating mats, and toys, our professional coaches will work with you and your baby on a basic swimming and water safety skills through our curriculum.

Highlights:

• Introduce to parents safe and relaxed baby handling
• Max 10:1 students-to-coach ratio
• Submerge safely and relaxed 
• Establish connection with the water during assisted floating on their front and back

Learning Outcomes:

• Water acclimation
• No tears, no fear 
• Assisted back float and front with ears in
• Full gentle submersion
• Working on independence in the pool

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 Parent & Child - Level 2 SW0A:

Looking for swimming programmes for toddlers? This programme is the best place for your child to start learning how to swim. Our professional coaches works one-on-on with each child following a structured programme and emphasis on water survival skills.

Highlights:

• Introduction of basic skills to gain confidence in the water
• Introduce water safety and survival skills fully assisted
• Introduce breathing control skills (blowing and breath hold

Learning Outcomes:

• Assisted (or independent) back floating
• Assisted (or independent) submerged rollover
• Full submersion from the wall (sitting or standing)
• Able to separate from the parent
• Independent in the swim ring
• To achieve goals 
• To increase self-confidence

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Beginner - Level 1 SW1B:

This programme is for students who need to learn how to swim. Children participate in this small group swim class that concentrates on fun, safety, and independence in the water. Watch as your little ones and their swim coach have fun while learning beginner swimming techniques without even realizing it.

• Become oriented to aquatic environment
• Fully submerge face (3 seconds)
• Experience buoyancy (bob 3 to 5 times)
• Supported float on front/back
• Basic breath control (bubble blowing)
• Enter and exit water independently
• Move through water comfortably
• Supported kicking on front/back
• Introduction to alternating arm action

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Beginner - Level 2 SW1A:

Level 1A is to give students success with fundamental skills and learn to float without support. and learn basic self-help rescue skills.

• Fully submerge head (hold 3 seconds)
• Retrieve objects in chest deep water
• Orientation to deep water with support
• Front and back float unsupported
• Unsupported back float or glide (5 sec.)
• Leveling off from a vertical position
• Rhythmic breathing (bob 10 times)
• Step-in entry and side exit
• Flutter kick on front/back
• Back swim arm action
• Combined stroke front/back using kick/arm movements
• Turning over front/back, back/front
• Front/Back glide with push off 

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Improver - Level 1 SW2:

Students learn to coordinate front and back crawl and introduce elementary backstroke. 

• Bob and submerge head completely
• Jump into deep water from side of pool
• Kneeling dive and compact dive from side of pool
• Coordinate arm stroke for freestyle with breathing to side
• Coordinate back crawl
• Elementary backstroke
• Basics of Breaststroke
• Reverse direction while swimming on front/back

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Improver - Level 2 SW2A:

Students will start to focus more on their freestyle, backstroke and breaststroke techniques and start to swim lengths.  

• Experiment with buoyancy and floating position
• Kneeling dive and compact dive from side of pool
• Coordinate arm stroke for freestyle with breathing to side
• Coordinate backstroke 25m
• Elementary backstroke 50m
• Breaststroke 25m
• Learn tumble turns away from the wall

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Advanced - Level 1 SW3:

Students develop confidence in stokes learned thus far and to improve other aquatic skills. Introduce breaststroke and wall turns. 

• Deep water bobbing
• Experiment with buoyancy and floating position
• Rotary breathing
• Stride dive from side of pool from a standing position
• Elementary backstroke
• Front/back crawl
• Breaststroke
• Butterfly Dolphin Kick
• Turning at the wall

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 Advanced - Level 2 SW4:

Coordination and refinement of key strokes, Introduce the butterfly, open turns, surface dives. Increase swim distances. 

• Alternate breathing crawl 
• Beginning diving progression
• Long shallow dive
• Breaststroke
• Underwater swimming
• Front/back crawl
• Butterfly
• Open turn on front/back
• Feet first surface dive

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Advanced - Level 3 (SW5 Squad Prep):

The objective of SW5 is to polish strokes so students swim with more ease, efficiency, power, and smoothness over greater distances and prepare for the Competitive Squad.

• Continue to build up distance swimming, develop maximum efficiency and endurance for strokes
• Learning the approach and start from the blocks
• Refine the four competitive strokes (Freestyle, Back, Breaststroke & Butterfly)
• Approach strokes
• Learning different turns for the competitive strokes

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Squad - Level 1 - Foundation (SW6F)
Our Foundation Squad introduces students to competitive training. Students must have completed Advanced Level 4 swimmnig programme and must be to swim 50m of Freestyle, Backstroke and Breaststroke and 25m of Butterfly. This programme has a strong focus on fundamental Skills and stroke Development. We highly recommend that students attend two training sessions per week.

• Proficiency to swim Freestyle, Backstroke and Breaststroke for a set of 50 meter repeats
• Perform proper respective wall turns and consistent streamlining off the walls during pushoffs.
• Proficiency on performing smooth butterfly with good timing and technique

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Squad - Level 2 - Swim for Fitness (SW6SF)

Swim for Fitness Squad gives students the opportunity to keep swimming with out the commitment of competitive swimming. The aim is of the group is promote a healthly lifestyle through the sport of swimming. The focus will be on stroke development, fundamental skills and fitness. We recommend that swimmers attend at least one training session per week.

• Proficiency to swim Freestyle, Backstroke and Breaststroke for a set of 50 meter repeats
• Perform proper respective wall turns and consistent streamlining off the walls during pushoffs.
• Proficiency on performing smooth butterfly with good timing and technique

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Squad- Level 3 - Development (SW6D)

Having completed Development Squad programme, students will possess a high level of competence to train with the competitive squad. This programme will concentrate on improving stroke technique, be set around specific targets for improving swimmers’ times and focus on certain competitions during the year. All squad swimmers will be encouraged to train three times per week. Swimmers moving into the squad sessions will be expected to make a commitment to compete in Hong Kong Amateur Swimming Association (HKASA)competitions and will therefore automatically be registered with HKASA.

• Introduction of swimming-specific land-based conditioning exercises 
• Learn about good sportsmanship
• Develop competitive stroke technique and skills

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Squad - Level 4 - Competitive (SW6C)

Provides students with the opportunity to continue the growth as competitive swimmers. This programme will focus on long term athlete development, focus on all four strokes and all events. The training environment will be goal orientated and challenging. We recommend that students attended a minimum of 4 training sessions a week, showing a high level of attendance and a positive attitude in training.

• Establish swimmers' abilities to create tactics and strategies in swimming races 
• Master the Rules of Swim Racing based on the guidelines set by FINA (World-governing body of competitive swimming and other aquatic sports)
• Be continuously acquainted with a competitive environment to help swimmers perform their skills under competitive pressure

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Adult - Level 1 - Beginner (SWADB)

It's never too late to start your swimmnig journey! The adult beginners programme give participates the opportunity to learn the basic fundamentals of swimming which will help them be confident and comfortable in the water. Participants will have the opportunity to have private or group sessions. All lessons will be taught in a safe and comfortable environment.

• Be proficient in basic water self-rescue and survival skills
• Be comfortable in the water and be able to establish a relaxed and confident body position in the water while afloat
• Learn the basics for at least 2 strokes among Freestyle, Breaststroke and Backstroke

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Adult - Level 2 - Fitness (SWAD)

This programme is ideal for participants wo can swim 25-50m Freestyle non-stop and are able to swim any one the other swimming strokes. Coaches will pay a strong emphasis on stroke correction, fitness and speed development.

• Proficiency to swim Freestyle, Backstroke and Breaststroke for a set of repeats of distances from 25 to 50 meters 
• Perform proper respective wall turns and consistent streamlining off the walls during pushoff
• Proficiency on performing strokes with a continuous technical correction programme