Synchro Start-up Lesson Plans
A set of 8 Lesson Plans , covering basic Synchro Skills.
When the programme is completed, swimmers will receive a Certificate of Participation.
The skills learnt will enable swimmers, with a little extra work , to achieve the Synchro Swim
New Zealand Star Awards 1 and 2.
Basic Skills
1. Back Layout
2. Flat scull
3. Head first scull
4. Back flutter kick
5. Back crawl
6. Foot first scull
7. Tub
8. Front layout
9. Water Wheel
10. Back Tuck Somersault
11. Paddle Scull
12. Side Flutter kick
13. Eggbeater kick
14. Pretzel
15. Breastroke / whip kick
16. Torpedo
17. Sailboat.
Within the Lesson Plans , “Go Swim” means keep warm!
Some of the work requires swimmers to be relatively still in the water, so on the instruction
“ Go swim” , a couple of fast widths to keep small bodies warm.
Distances for swimming are listed as widths, but this could be lengths, depending on the size
of the pool.
There is only one basic skill where the water needs to be a meter deep or more , for the
eggbeater kick, to save scraped toes !
The lessons are designed to take between 40 and 50 minutes each, and are planned for
girls and boys.
LESSON 0NE
Basic Skills
1. Back Layout
2. Flat Scull
3. Head First Scull
4. Back Flutter Kick
1. Warm Up - Swim 4 widths
Any strokes.
2. Teach - Basic Skill 1 and 2
3. “Go Swim”
4. Teach - Basic Skill 3.
5. Game - In pairs , in back layout, attach feet to partner’s neck,
race across pool head first.
6. Teach - Basic Skill 4.
7. Drills - 1. Hold layout / flat scull with feet just away from pool wall.
2. Scull 1 width head first.
3. Kick 2 widths back flutter.
8. Warm Down - Swim 4 widths
LESSON TWO
Basic Skills
5. Back Crawl
6. Foot first scull
7. Tub.
1. Warm Up - Swim 4 widths.
Back flutter 2 widths.
2. Review - Basic Skills 1, 2 and 3.
3. Teach - Basic Skill 5.
4. Teach - Basic Skill 6.
5. “Go Swim”
6. Teach - Basic Skill 7.
7. Drills - as for Lesson 1, 1 and 2.
Swim 2 widths Back Crawl.
8. Game - In a circle in back layout, feet touching, on whistle , all scull head first
outwards, on whistle, stop, on whistle all scull foot first inwards.
Repeat 3 times, increasing speed.
9. Warm Down - Swim 2 lengths.
LESSON THREE
Basic Skills
8. Front Layout.
9. Water Wheel.
1. Warm Up - Swim 2 lengths.
2. Review - Basic Skills 1 , 2 , 3 and 6.
3. Teach - Basic Skill 8.
4. Review - Basic Skills 4 and 5.
5. Teach - Basic Skill 9.
6. “Go Swim”.
7. Review - Basic Skill 7.
8. Game - Sharks and Fish.
One swimmer is the shark, rest are Fish.
Shark must catch fish – all swimming underwater across pool
- (as in Bullrush). Once caught, fish become Sharks.
Last fish wins.
LESSON FOUR
Basic Skills
10. Back Tuck Somersault.
1. Warm Up - Swim 6 widths , 2 of each stroke freestyle, backstroke, breaststroke.
2. Review - Basic Skills 1 and 2.
3. Teach - Basic Skill 10.
4. Review - Basic Skills 4, 5 , and 9.
Sequence Refer Star Award ONE.
LESSON FIVE
Basic Skills
11. Paddle Scull
12. Side Flutter kick.
1. Warm Up - Swim 3 lengths – one each freestyle, backstroke, breaststroke.
1 length head first sculling.
2. Teach - Basic Skill 11
3. Review - Basis Skills 7 and 9.
4. “ Go Swim”
5. Teach - Basic Skill 12.
6. Practice Sequence
7. Game - In a circle in back layout, feet touching, on whistle, kick fast and
splashy while foot first sculling, so circle stays in place.
LESSON SIX
Basic Skills
13. Eggbeater kick
14. Pretzel
15. Breaststroke / Whip kick
1. Warm Up - 1 width each breaststroke, backstroke
1 width back flutter kick
1 width back crawl
1 width each head first and foot first sculling.
2. Teach - Basic Skill 13.
3. Teach - Basic Skill 14.
4. “ Go Swim”.
5. Teach - Basic Skill 15
6. Game - In a line in Back layout, scull headfirst, 1/3 width,
on whistle, stop,
on whistle , Tub
on whistle, scull 1/3
on whistle, stop
on whistle, water wheel.
on whistle, race final third.
7. Warm Down - Eggbeater , 5 – 10 secs
1 width Back Crawl
1 width Breaststroke.
LESSON SEVEN
Basic Skills
16. Torpedo / propeller
17. Sailboat.
1. Warm Up - 1 length each
Back flutter kick
Breaststroke
Back Crawl
Freestyle.
2. Teach - Basic Skill 16.
3. Review - Basic Skill 13 – and travelling, hands on shoulders.
4. Game - Simon Says – in eggbeater, hand positions change
– hips, shoulders one arm up etc.
5. Review - Basic Skills 1 and 2
6. Teach - Basic Skill 17
7. Fun and Finish - Try Jump Ins.
Different ways of entering water
- dives
- handstands
- foot first like an arrow
- roll in – holding hands – one person starts,
rest follow – domino effect.
LESSON EIGHT
Review - all Basic Skills.
Sequence – see Star Award TWO.
Print Version - Synchro Start-up Lesson Plans
