Adult Swim Levels – Checklist 

Beginner 1 – Water Comfort

• Feel comfortable entering and exiting the pool

• Float on front and back with support

• Practice breath control (blowing bubbles, holding breath)

• Learn basic water safety

Beginner 2 – Water Basics

• Kick on front and back with a kickboard

• Glide through the water with face in

• Basic underwater skills (submersion, blowing bubbles)

• Start simple arm movements

Beginner 3 – Stroke Introduction

• Learn freestyle arm stroke with breathing

• Practice rhythmic side breathing

• Learn basic backstroke

• Swim short distances without stopping

Intermediate 1 – Stroke Development

• Improve freestyle technique and efficiency

• Build endurance (swim longer without rest)

• Learn elementary backstroke

• Practice treading water for 30+ seconds

Intermediate 2 – Expanding Strokes

• Learn breaststroke kick and arms

• Practice dolphin kick

• Coordinate arms and legs together

• Swim 50+ yards comfortably

Advanced 1 – Endurance & Efficiency

• Swim all four strokes with basic technique

• Practice flip turns

• Do drills for speed and stamina

• Swim continuous laps for fitness

Advanced 2 – Fitness & Training

• Refine all four strokes for efficiency

• Work on pacing and lap timing

• Use advanced drills and sets

• Train for triathlons or open water swimming