Instructional - INST

The Instructional Program is the learn-to-swim program in Face-Up First swimming - no experience necessary. Learn to S.W.I.M. Face-Up First!

INST classes are open to all ages. 1:1 coach to swimmer ratio.

Developmental - DEV
25 Club

The Developmental Program has two different practice groups, the 25 Club and the Voyagers. The group name 25 Club is descriptive of the conduct of the practices. Swimmers participate by swimming a series of 25-yard swims (one length of the pool).

The purpose of the 25 Club is to help swimmers improve their strength and endurance in the water, and to further develop stroke technique in Tadpole, Elem Back, Backstroke, Freestyle, Butterfly, and Breaststroke.

1:8-10 coach to swimmer ratio (Coaches set their own limits.)

25 Club swimmers must be at least six years of age as of the start date of the session, and will be tested to confirm that they can complete the following skills test:

1. Jump into the pool at the deep end (7ft at KROC, 12ft at OHB) level off to a relaxed back float, then swim a continuous 25 yards of the Tadpole stroke.

2. Rest for two minutes.

3. Swim a continuous 25 yards backstroke.

4. Rest for two minutes.

5. Swim a continuous 25 yards of crawl stroke with rotary or roll-to-back breathing (Lifting the head to breathe, or excessive rest on the back is disqualifying from the DEV group)

Developmental - DEV
Voyagers

The purpose of the Voyager Group is to provide an opportunity for swimmers to practice to Swim F.A.S.T.

F - Fitness
Strength, Endurance, Power, Flexibility
A - Attitude
Think and act like a Champion.
S - Skills
Streamlines, Starts, and Finishes
T - Technique
Effective, efficient, balanced strokes

1:20 coach to swimmer ratio.

Supplemental Materials

Intro to Competitive Swimming curriculum for swimmers ages six and older and their parents is available: Intro to Competitive Swimming & Ten Training Habits online course.

and Voyager Stuff flyer (Print this out.)

Voyager swimmers must have entered at least second grade as of the start date of the session, and will be tested to confirm that they can complete the following skills test:

1. Jump into the pool at the deep end (12ft at OHB), level off to a relaxed back, then swim a continuous 25 yards of the Tadpole stroke.

2. Rest for one minute.

3. Swim a continuous 100 yards consisting of 50 yards of crawl stroke with rotary breathing and 50 yards of backstroke. Resting during the swim by floating on the back or stopping at the walls is disqualifying from the group.

Artistic Swimming - Synchro
New for Fall

Artistic Swimming as it’s now called since a name change in 2017 from Synchronized Swimming, is still most often referred to by it’s shortened name, “Synchro.” The first recorded synchro competition was in 1891. The sport has been in the Olympics since 1984; and now it’s coming to Omaha. The sport consists of Figures for younger and novice competitors, and solo, duet, and team routines. The Face-Up First introductory Artistic swimming program will start with a focus on conditioning activities, the Figures, and a standard 2-lap routine. You can learn more on our Artistic Swimming page.

Prerequisites: Swimmers must be between 7 and 12 years of age and able to swim a full length (25 yards) of crawl stroke and backstroke. They comfortable jumping in and swimming in deep water (12’), and they must be able to tread water for one minute. Boys and girls are welcome!

We need a minimum of four swimmers per practice group, or the class will be canceled for the session.

Equipment: Each swimmer needs a solid black training style, fitted suit, a solid white swim cap, goggles, and nose plugs. See the Swim Shop page for more information.

The training groups will present a short program on the final day of class.