Stage 7 swimming activities

Competent, efficient swimmers: consolidating all four strokes, starts, turns and underwater skills, treading, sculling, surface dives and survival skills, with endurance and pace control – ready for club, lifesaving, diving, water polo, artistic or fitness swimming.

Swim England Learn to Swim · 87 activities.

Outcomes

Efficient front crawl over distance
Efficient backstroke over distance
Efficient breaststroke over distance
Efficient butterfly for a short distance
Starts suited to each stroke
Turns suited to each stroke
Controlled underwater skills
Surface dives and object recovery
Tread water and scull efficiently for longer
Survival floating and energy saving
Swim continuously with controlled pace
Keep technique and stroke count as distance increases
Combine aquatic skills in a sequence
Water safety and rescue awareness

Activities

Aquatic Skills Sequence – Swimmers link entry, swim, surface dive, scull, tread and exit into one continuous, controlled sequence.
Artistic Swimming Taster – Sculling, a ballet leg and a short group pattern to music – a taster of artistic swimming built on core skills.
Backstroke Flip Turn – Backstroke turn: count strokes from the flags, roll onto the front, one stroke, then a forward roll and push off on the back.
Backstroke Six-Kick Switch – Kick on the side with one arm up, then pull through to switch sides – links rotation, kick and arm action.
Backstroke Start – An in-water backstroke start: hold the wall, feet on the wall, then push back over the water into a streamlined glide.
Bend and Push – The backstroke underwater arm bends and then pushes the water down to the thigh – a stronger, safer catch than a straight-arm sweep.
Body Wave Glide – From a streamlined glide, swimmers make a gentle wave from chest to toes – the movement that drives dolphin kick and butterfly.
Breakout Timing – Swimmers practise the moment to take the first stroke after a push-off, so speed carries straight into swimming.
Breaststroke Pull-Out – After the push-off: one long arm pull to the thighs, one kick, then surface into the stroke – a short, streamlined underwater phase.
Breathe with the Pull – Timing drill: the head starts to turn as that arm begins to push back, and returns as the arm recovers.
Bubble, Bubble, Breathe – A breathing rhythm of every third stroke, so swimmers breathe out steadily and learn to breathe to both sides.
Buddy Float Tow – A lifesaving taster: one swimmer holds a float and relaxes on their back; the rescuer tows them by the float, never by grabbing them.
Canoe Scull – Sculling on the front with hands under the hips – supports a flat front position and builds feel for the water.
Chin on the Water – Butterfly breathing drill: the chin stays on the water surface as the swimmer breathes forward, early in the pull.
Clap the Rhythm – The teacher claps a steady stroke rhythm; swimmers match their strokes to it – helps timing on breaststroke and butterfly especially.
Cool-Down Float and Stretch – A calm finish: easy swim, gentle floating and simple stretches in the water, with a quick recap of the lesson aim.
Crouch Dive to Streamline – From a crouch with toes over the edge, swimmers push out into a streamlined entry and glide before swimming.
Deep Water Jump and Tread – Jump into deep water, surface, tread for a count, then swim back to the side – entries and survival combined.
Deep Water Object Recovery – Swimmers use a surface dive to recover objects from deeper water and return them to the side – a practical lifesaving foundation.
Dolphin Kick Judges – A team relay where judges award points for good dolphin kick technique – not just speed – so everyone kicks properly under pressure.
Easy Choice Swim – Easy continuous swimming on a stroke of the swimmer's choice – a warm-up or calm finish that builds distance without pressure.
Feet-First Scull – On the back, swimmers change their hand angle to travel feet-first – real control of sculling rather than flapping.
Feet-First Surface Dive – From treading water, swimmers push down with the hands and sink feet-first with a streamlined body to reach the floor.
Fingertip Drag – Fingertips trail along the surface during the recovery – encourages a relaxed, high-elbow recovery close to the body.
Fins for Rhythm – Short fins give enough speed for swimmers to feel the full butterfly rhythm – then the fins come off and the rhythm stays.
Fist Swimming – Swim front crawl with closed fists, then open hands – swimmers feel how much the forearm helps pull.
Five Good Strokes – Quality over distance: swimmers build to five butterfly strokes with good rhythm, stopping as soon as technique breaks.
Float to Rest Positions – Swimmers try different ways to float and rest – star, vertical, tucked (HELP position) – and discuss when each helps.
Focus Point Swim – Each length has one focus – head, kick, reach, breathing – so swimmers practise thinking about their own technique.
Glide Count Ladder – Breaststroke with a counted glide – 3, then 2, then 1 – so swimmers find a glide that is long enough but not too long.
Head-First Surface Dive – A piked surface dive: swim forward, bend at the hips, lift the legs vertically and let their weight drive the swimmer down.
Head-Up Crawl – Front crawl with the head up, eyes forward – builds a stronger kick and prepares for water polo, lifesaving and open-water sighting.
Hold the Count – Swimmers find their stroke count for a length, then try to hold it within one stroke over a longer swim – technique under tiredness.
Lane Swimming Skills – Circle swimming, passing and resting at the wall – the lane skills swimmers need for clubs and public sessions.
Left, Right, Both – Two single-arm butterfly strokes (left then right) followed by one full stroke – keeps rhythm while building strength and timing.
Low Swing Recovery – Butterfly arms swing round low and relaxed with thumbs down and little fingers up – the recovery that swimmers can sustain.
Medley Mix – Swimmers swim the four strokes in medley order with the right turn between each – changing strokes cleanly and in control.
Mirror Swimming – Pairs swim side by side trying to stay perfectly in time – stroke for stroke – which needs a steady, controlled rhythm.
Nod and Glide – A small nod to breathe, then the eyes return down for the glide – keeps breaststroke flat and streamlined.
Open Water Talk – A short poolside talk about open-water risks – cold water, currents, no lifeguards – and 'float to live' if you fall in.
Opposite Arms – As one hand enters, the other leaves the water at the thigh – continuous backstroke arms with no pause.
Over the Barrel – Swimmers imagine reaching over a barrel under the water – a simple image for an early, high-elbow catch.
Over the Noodle Dive – A noodle floats a short distance out; swimmers dive over it – encourages pushing out to a shallow, safe entry angle.
Pace Prediction – Swimmers predict their time for a distance, then try to swim exactly that time – pace awareness rather than flat-out effort.
Pathways Chat – A short recap that introduces where swimmers can go next – club swimming, lifesaving, diving, water polo, artistic or fitness swimming.
Plan Your Own Set – Swimmers plan a short set of their own – warm-up, drill, swim, easy – using the pace clock, preparing them for fitness or club swimming.
Pull Buoy Crawl – Front crawl with a pull buoy between the thighs so swimmers can concentrate on the arm action and breathing timing.
Pull, Breathe, Kick, Glide – The breaststroke timing progression: arms first, breathe, then kick, then glide – built step by step to full stroke.
Push, Glide, Kick, Break Out – A short, controlled underwater push-off: streamline, a few kicks, then rise gently into the first stroke.
Safe Relay Changeovers – Teams practise safe relay takeovers – wait until the incoming swimmer touches, enter safely, move away from the wall.
Sculling Shapes Relay – A relay where each leg uses a different scull – head-first, feet-first, canoe – with points for control, not speed.
Short Underwater Swim – A controlled underwater swim of a few metres through a hoop, breathing out steadily – never a breath-holding challenge.
Shoulder Peek – Kick on the back and roll so one shoulder then the other peeks out of the water – the rotation that powers backstroke.
Shoulder-Width Entry – Hands enter butterfly in line with the shoulders, thumbs slightly down – a strong, narrow start to the pull.
Show Your Shoulder – Front crawl where swimmers roll enough for one shoulder to break the surface each stroke – easier breathing and a longer reach.
Side Push-Off – Push off on the side and rotate to the front during the glide – the push-off used after open and tumble turns.
Silent Kick Challenge – Kick as effectively as possible with as little splash as possible – fast, small kicks from the hip beat big, noisy ones.
Single-Arm Butterfly – One arm does butterfly while the other stays extended in front – timing the kick with the arm and breathing without the effort of full stroke.
Six-Kick Switch – Six kicks on one side, one stroke to roll through to the other side – teaches rotation and breathing without stopping the kick.
Snap Finish – Swimmers finish the breaststroke kick by snapping the feet together – adds power at the end of the kick and a tidy streamline.
Spear Entry – Hands enter fingertips-first in front of the shoulder, then extend forward under the water – fixes slapping and overreaching.
Standing Dive – A streamlined standing dive from the side: bend, swing or reach, push out and enter through one hole.
Streamline Dolphin with Forward Breath – Streamlined dolphin kick on the front, breathing with a low forward lift – rhythm and breathing without the arms.
Streamlined Back Kick – Back kick with arms locked in a streamline above the head – a long, high body position and a steady kick from the hip.
Streamlined Front Kick – Front crawl kick with arms locked in a streamline – builds a long, flat body and a kick that starts at the hip.
Stroke Clinic – Swimmers identify their own main fault (with a partner or the teacher) and choose a drill from a menu to fix it.
Stroke Count Challenge – Swimmers count strokes per width, then try to take fewer while keeping the same effort – rewards efficiency, not speed.
Stroke Detective – Pairs take turns as 'detectives' watching a partner swim with a simple checklist, then give one clue to improve.
Stroke Scramble – Swimmers change stroke whenever the teacher calls – instant, controlled switches with the right body position for each stroke.
Survival Sequence – A calm self-rescue sequence: enter, float to recover, tread and signal, then swim to safety and exit.
Swim Passport – A personal distance log: each lesson swimmers add continuous distance while keeping a technique 'stamp' – distance with quality.
Swim, Stop, Float – Swim a set distance, roll onto the back to float and recover, then carry on – teaches swimmers to rest without standing.
Technique Checkpoints – A longer continuous swim with technique checks at each wall – swimmers learn to keep form as distance increases.
Technique Relay – A team relay where points are awarded for technique points the teacher calls – fast swimmers with poor technique don't win.
Tight Streamline Test – Pairs check each other's streamline – locked hands, squeezed ears, pointed toes – then test it on front, side and back push-offs.
Torpedo Scull – On the back with arms stretched above the head, swimmers scull to travel feet-first – a demanding, precise scull.
Touch and Turn – An open turn for front crawl: touch, tuck, turn, push off on the side – quick, controlled and safe for learners.
Tread and Talk – Swimmers tread water while answering questions or playing a word game – they learn to stay relaxed long enough to talk.
Tread and Wave – Tread water while signalling for help with one arm – combining two survival skills.
Tumble Turn at the Wall – From the forward roll to a front crawl tumble turn: roll, feet to the wall, push on the back, rotate to the front.
Turn Challenge – Swimmers turn and push off to reach a floating target – points for a clean turn and a held streamline, not raw speed.
Two Kicks, One Pull – An extra kick between arm strokes – forces swimmers to separate kick and pull and to glide in a streamline.
Two-Hand Touch Turn – The breaststroke and butterfly turn: both hands touch together, one elbow drops back, turn, push off in a streamline.
Two-Kick Rhythm – Butterfly timing: one kick as the hands enter, one as they push past the hips – the rhythm that makes the stroke flow.
Vertical Breaststroke Kick – Breaststroke kick while upright in deep water – builds a powerful kick and doubles as a treading-water skill.
Wall Approach – Swimmers learn to judge the wall using the T on the pool floor and stroke counting – safer, more confident turns.
Water Polo Taster – Head-up front crawl dribbling a ball and passing while treading water – a fun introduction to water polo skills.