Day 1 consists of 4 parts based on breathing and relaxation. In Part A we will learn proper breathing techniques by blowing bubbles. In Part B we will learn how to recover safely in the water. In Part C we will learn how to do a front float and finally in Part D we will learn how to do the back float.

★DAY 2: GLIDES

Day 2 consists of 3 parts based on moving in the water using basic propulsion aka glides. In Part A we will learn how to execute a proper front glide. In Part B we will learn how to perform a perfect back glide. Finally In Part C we will learn how to combine both the front and back glide into a flip glide.

★DAY 3: KICKING

Day 3 consists of 3 parts where we can now apply kicking to our glides. In Part A we will learn and understand how to perform the front kick properly including common mistakes. In Part B we will learn how to perform the back. Finally In Part C we will learn how to combine both front and back kicking with a flip kick.

★DAY 4: FRONTCRAWL BEGINNER

Day 4 consists of 2 parts that will allow us to perform freestyle swimming aka frontcrawl for the first time. In Part A we will learn how to perform frontcrawl arms. In Part B we will learn how to perform side breathing and then side kicking. Finally we will be able to combine both and perform our very first frontcrawl.

★DAY 5: FRONTCRAWL ADVANCED

Day 5 consists of 3 parts that will enhance our frontcrawl. In Part A we will learn how to perform the frontcrawl independently without a kickboard. In Part B we will learn how to refine our arms for more efficiency. Finally in Part C as an extra challenge we will learn how to perform the headup frontcrawl.

★DAY 6: BREASTSTROKE

Day 6 breaststroke consists of 3 parts. In Part A we will first learn how to perform the breaststroke arms. In Part B we will learn how to propel our legs using whip kick. Finally in Part C we will synchronize both techniques and perform the perfect breaststroke.

★DAY 7: ADVANCED TACTICS

Day 7 consists of advanced techniques which will further benefit our swimming. In Part A we will learn how to perform the dolphin kick. In Part B we will learn how to use our arms in sculling. Finally in Part C we will wrap things up and combine forms we have covered in the last 7 days.

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