Homework

Often times the instructors will suggest ways that kids can practice skills at home.  The following 4 sets of assignments are available in the lobby of each swim school location. They are categorized according to Swim Ability Level.

These homework assignments are designed for PLATYPUS, TURTLES, MUDSKIPPERS and FLOUNDERS:

Goal Skill: What to practice:
Blowing bubbles Blow bubbles in the bath.  Start with just the lips in the water; gradually put more and more of the face under water.
Blowing out through nose Hum a song in the bath water.
Floating on back Lay on your back in 2" of water in the bathtub.
Floating on back Lay on your back in 3" of water in the bathtub.
Floating on back Lay on your back in 4” of water in the bathtub.  Your ears should be completely covered with water.
Kicking Lay on your tummy with your hips on the edge of the bed.  Put your arms over your head in the superman glide position.  Have a parent move your legs in a kicking motion.
Opening eyes underwater Open your eyes under the bath water to find money.

 

These homework assignments are designed for POLLYWOGS, GOLDFISH, BLUEGILLS and DOLPHINS:

Goal Skill: What to practice:
Rhythmic breathing Breathe out while counting 1, 2,3,4.  Take a breath and repeat.
Kicking with straight legs Lay flat on the floor with your tummy down.  Put a piece of paper under your feet.  Kick the piece of paper with the top of your feet (toes should be pointed) and the legs straight.
Kicking Lay on your tummy on your bed with your hips at the edge of the bed.  Kick with straight legs and pointed toes.
Big arms Lay on your stomach straddling the back of a couch that is not against a wall.  Keep your eyes down and move your arms straight around in the swimming motion. Make sure that your arms go all the way back and that they brush the sides of your legs that they pass.
Big arms While walking around your house, move your arms straight around in the swimming motion.
Big arms Sit on a stool (or other chair without a back) while watching TV and move your arms around in a swimming motion.
Straight big arms Stand facing a wall at arms length distance from the wall.  Move arms around in the swimming motion.  Your finger tips should just barely touch the wall and then brush against the side of your leg.
Straight big arms Stand in front of a mirror while practicing big arms so you can see when the arms are not straight.
Kicking on back While on the floor or the edge of the bed, lay flat on on your back with your legs straight and your toes pointed; kick.

 

These homework assignments are designed for CATFISH, OTTERS and ORCAS:

Goal Skill: What to practice:
Bobs Practice jumping jacks.  Stand straight with arms at side and legs together.  Jump with legs apart and arms straight over your head.  Jump back into the original position.  Repeat.
Long Breaths Practice holding your breath as long as you can while counting.  Now hold your breath for an 3 extra seconds.  Repeat for longer and longer breaths.
Endurance Any kind of aerobic exercise for 30 minutes 3 times per week.  For example, running, bike riding, soccer.
Side kickglide Lay on your side with your hips and upper body on the edge of your bed; your lower arm should be stretched out straight above your head with your ear on your shoulder.  The upper arm should ideally be straight along your upper side (or it can be used for balance).  Kick your legs straight.  Turn over and practice on your other side.
Proper head position for side breathing Lay flat on the floor with your tummy on the floor.  Use your nose to push a peanut, walnut, or ping pong ball to the right side (or left).
Side breathing rhythm Stand at arms length distance in front of a wall.  With one arm stretched out straight and the fingertips just barely touching the wall, count 1,2,3,4.  Roll your head and shoulder.  Repeat 10 times.  Repeat 10 times with other arm.  Repeat using both arms moving around in a swimming motion.
Elementary backstroke kick With your hips on the edge of the bed, lie on your back and practice the elementary backstroke kick.
Racing backstroke kick With your hips on the edge of the bed, lie on your back and practice the racing backstroke kick.
Racing backstroke abdominal strength Any leg lifts.  For example, lie on the floor flat on your back.  Spread out arms till they are perpendicular to the body.  Lift both legs straight up till they are at a 90º angle to the body.  Lower both legs to the right side until your feet just barely touch the floor.  Raise legs back to the perpendicular position.  Repeat on the other side.
Flip turns Somersaults
Sidestroke kick With your hips on the edge of the bed, lie on your side and practice the sidestroke kick.
Sidestroke kick With a rolled towel or kickboard under your hip, lie on the floor on your side and practice the sidestroke kick.
Sidestroke arm movement Stand straight with legs together and arms straight at your sides.  Raise one arm straight over your head.  Pretend to pick an apple from a tree.  Pass the apple to the other hand right in front of your belly.  Drop the apple into a basket just to the outside of your foot.  Repeat.

 

These homework assignments are designed for ORCAS, SHARKS and members of the SWIM TEAM:

Goal Skill: What to practice:
Long breaths Practice holding your breath as long as you can while counting.  Now hold your breath for an 3 extra seconds.  Repeat for longer and longer breaths.
Breaststroke arms and leg coordination While standing straight, move your arms and just one leg in the breaststroke position; move your arms and head as if you are swimming straight up toward the ceiling.  Repeat 5 times.  Repeat using other leg.
Butterfly arms Stand straight with legs together.  Move both arms around simultaneously in a swimming motion.
Flexibility for all strokes Stretching.  For example, touch your toes.  Roll your neck.  While standing, bend one knee and bring the foot behind you; hold the foot behind you to stretch the thigh.
Strength in most strokes Any leg lifts.  For example, lie on the floor flat on your back.  Spread out arms till they are perpendicular to the body.  Keep legs straight while lifting them both about 3 inches above the floor.  Hold for as long as you can.  Repeat.
Strength in most strokes Push ups.  Lay on the floor with your tummy on the floor.  Place your hands flat on the floor just to the outside of the shoulders.  Lift up your upper body and head by straightening your arms without locking the elbows.  Bend your elbows to lower yourself back down to about ¼” from the floor.  Repeat.
Strength in most strokes Wall squats. Stand straight against a wall with feet hip width apart and feet pointed out slightly.  Walk feet out away from the wall with your shins always perpendicular to the floor and shoulders and back against the wall.  When your thighs are parallel to the floor, hold for 3 seconds.  Walk feet back toward the wall till you are standing straight again.  Repeat.
Strength in most strokes Calf raises. Stand at the edge of a step facing the upper part of the step.  Only your toes should be on the step.  Raise your heels as far up as possible.  Lower heels until they are even with the step.  Repeat.
Endurance Aerobic activity 3 times per week for one hour or 5 times per week for 30 minutes.

 


8484 E Speedway Blvd, Tucson, AZ 85710 - (520) 886-6005
Sunday January 21st, 2018 - Copyright Sunshine Swim School.