Jeanie Neal Face-Up First
We swim for good times!®
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25 Club Prep

25 Club: Strokes, Skills, Sportsmanship

STROKES

  1. Tadpole

  2. Elementary Backstroke

  3. Backstroke

  4. Freestyle

  5. Kicking on Back

  6. Butterfly

  7. Breaststroke

SKILLS

  • Lane Ettiquette

  • Using the Clock

  • Sit & Slide

  • Diving from the Side

  • Streamlines

  • Finishes

  • Intro to Artistic Swimming

SPORTSMANSHIP

  • Focus / Concentration

  • Learning from Mistakes

  • Self-Talk

  • Practice Makes Habit


25 CLUB PREP ACTIVITIES

Get ready for the 25 Club by practicing these skills at your pool. .pdf version of skills list.


 

Two - Cannonballs into deep water
Five - Hum Bobs

Cannonballs: Jump as far away from the edge as you can.

Hum Bobs: Inhale then drop underwater and hum loudly. Repeat. Maintain a steady pace and hum all your air out underwater.

Two - Touch the Bottom in deep water
Five - Balanced Tadpole Strokes

Deep water = water deep enough that you cannot stand up in it.

Tadpole: Tickle-T-Touch, Legs stay together and still. Practicing this stroke will develop good balance for swimming.

Two - Ten Second Log Rolls
Five - Cycles of 1-2-3-4-Roll (Freestyle)

Log Roll: Float on your stomach, arms extended overhead, face in the water - balanced. Hold for five seconds. Without lifting your head, roll your body onto your back with your arms extended overhead. Hold for five seconds. Repeat.

1-2-3-4-Roll, Crawl Stroke, and Freestyle are all words describing the same stroke. While you perform five cycles of arms strokes and breathing, keep the top of your head pointed the direction you are going at all times. (The top of your head should never point up or sideways when you are swimming freestyle.)

Swim a full length of the pool using a continuous backstroke - alternating two strokes FAST, five strokes SLOW.

Swim a full length of the pool using a continuous backstroke - alternating two strokes SLOW, five strokes FAST

Two - Repetitions of reading through the list of the first…
Five - 25 Club Strokes

First Five 25 Club Strokes: We start each practice by performing these strokes in order. It is helpful if you have the stroke names and order memorized.

  1. Tadpole (Tickle T Touch): Develops good BALANCE for swimming all the strokes

  2. Elementary Backstroke (Starfish): Develops effective PROPULSION for swimming all the strokes.

  3. Backstroke: Focus is on HEAD POSITION. Head should be inline and still for all strokes.

  4. Freestyle (1-2-3-4-Roll, Crawl Stroke) Focus on STROKE RATE - keeping your arms and legs moving continuously.

  5. Kicking on Back: Flutter kick on back while using a strong exhale, helps develop good BREATHING FOR SWIMMING. (Blow the clouds away. Blow out a candle on the ceiling.)

BONUS! If you know them, practice some butterfly and/or breaststroke. Remember to stay balanced, keep moving forward, maintain good head position, and use good breathing for swimming.