6–8 laps per activity.
Seals is where distance and stroke count really start to build — swimmers are now doing laps rather than short reps, and breaststroke joins the stroke lineup.
What your child learns in Seals
1. Safe Entry
A confident, controlled entry into the pool — now expected as second nature at this level, whether jumping in or lowering in under supervision.
2. Streamline Kicking
Kicking off the wall in a tight streamline position, arms extended overhead. This is the foundation of every fast start and turn in competitive swimming.
3. Freestyle Drill (Scissor Kick or Two Arms One Breath)
A technical freestyle drill — either a scissor kick timing drill or a two-arms-one-breath pattern — used to isolate and correct specific parts of the stroke.
4. Freestyle Bilateral Breathing (High Elbows, Breathe Every 3)
Breathing on alternating sides every three strokes, with a high recovery elbow. Bilateral breathing balances the stroke on both sides and is a hallmark of efficient freestyle technique.
5. Streamline Back Kicking
The same tight streamline position as above, but kicking on the back — carrying speed off backstroke starts and turns.
6. Backstroke
Full backstroke technique with continuous arm rotation, building on the kicking and balance work from earlier levels.
7. Dolphin Kicking
An undulating whole-body kick, the engine behind butterfly and underwater work off every wall.
8. Butterfly (2 Kicks, 1 Arm)
An introductory butterfly pattern — two dolphin kicks per arm cycle — used to build the timing before the full stroke is attempted.
9. Breaststroke Kicking Introduction
The first breaststroke kick work: introducing the whip-like leg action that is unlike any other stroke kick.
10. Breaststroke Introduction
Combining the new kick with breaststroke arm pull and timing for the first time — the fourth and final stroke introduced in this program.
11. Safe Exit
Exiting the pool safely and independently using proper technique, without relying on ladders where a controlled push-up exit is possible.
What's next: Dolphins is the most advanced level in this program, refining all four strokes with drills aimed at real technique and efficiency. Dolphins
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