20 mins on front, 10 mins on back.
Adults Beginner is designed for adults with little or no swimming background — building water confidence and basic safety skills at a pace that respects that adult learners often carry more water anxiety than children do.
What you learn in Adults Beginner
1. Safe Entry
A calm, controlled way to enter the pool — the first step in building confidence for nervous adult swimmers.
2. 10 Second Bubbles (Face in Water)
Breath control with the face submerged for 10 seconds — often the biggest hurdle for adult beginners to clear.
3. Push & Glide (with and without board)
Learning to trust the water's support while gliding, with and without a board.
4. Freestyle Kicking (with and without board)
Kicking technique for freestyle, building leg strength and rhythm.
5. Freestyle Arms Introduction (Straight Arms)
A first introduction to the freestyle arm stroke, kept simple with straight arms before more advanced technique is added.
6. Backstroke Kicking (with and without board)
Backstroke kicking technique, building the leg drive used in backstroke.
7. Back Float (Starfish)
A relaxed, starfish-shaped float on the back — a genuinely useful real-world safety skill for an adult swimmer to have.
8. Streamline Kicking
Kicking in a tight, efficient body line — the technique that underlies every stroke and every wall push-off from here on.
9. Backstroke
A full, continuous backstroke, putting the kicking and early arm technique together into a real stroke.
What's next: Adults who complete this level move into Adults Intermediate, where breathing technique and backstroke arms are introduced.
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