Synchronised Swimming - Sample Lesson Plans Swimming - Sample Lesson Plan – 1 Candidate/Teacher_ STA course reference_ Date/Time Monday 6pm Class

Synchronised Swimming - Sample Lesson Plans - STA © 2010

Synchronised Swimming - Sample Lesson Plan – 1 Candidate/Teacher_____________________ STA course reference______________

Date/Time Monday 6pm

Class New Synchronised Swimmer Beginners

Time available 45 minutes

Assumed initial ability Competent swimmers in deep water

Number in class 8

Pool details 25 metres x 9 metres. Depth 0.9m - 2 metres

Staff Synchronised Swimming Teacher, Lifeguard

Lesson objective Teach a Simple Routine to Music

Equipment Woggles, floats, music CD and player

Introductory Activity Warm up 2 x length, B/C, F/C /B/S & stretch Time (mins) 5

Arm action practice

Main Theme Stroke variations & synchronisation Time (mins) 30

Teaching Practice Teaching Point • 1 x length each head up front crawl & breast stroke

• With partner 1 x length each f/c & b/s

• 1 x length Bunny Breast Stroke

• 1 x length Push Breast stroke

• Repeat with partner

• 1 x length straight arm back crawl

• 1 x length salute back crawl


• 1 x length straight arm front crawl

• 1 x length salute front crawl


• 1 x length each of the stroke variations swum to the beat of the music


• Swim in slow controlled strokes • Swim slowly. Keep together. Agree a speed and

count it out

• Bring hands to chin then over the water together

• Point fingers to ceiling before push arms straight

• Keep together, same speed, same actions

• Swim slowly. Keep arms straight & stiff

• Recovering arm bends to touch forehead before straightening to enter the water

• Keep in time. Count out pace

• Swim head up, keep arms straight & slow

• Recovering arm touches forehead before entry

• Slow controlled keep together

• Swim in time to the music. Listen for the beat

• Ensure you swim to the same beat. i.e. both swim left arms together, right arms together etc

Contrasting Activity Swim in formation in a group Time (mins) 10

Teaching Practice Teaching Points

With partner and in a group swim in formation, 1. In a line Salute f/c, 2. Cast off & change places Bunny b/s, 3. In a circle push b/s. Repeat to the beat of the music.


Synchronised Swimming - Sample Lesson Plan – 2

Candidate/Teacher____________________ STA course reference________________





Number in class 8





Introductory Activity Warm up 1 x length each Synchronised strokes with partner to recap & Synchronised stretching

Time (mins) 7

Arm action practice

Main Theme Back layout, sculling techniques, introduce Tub. Rolls front to back

Time (mins) 23

Teaching Practice Teaching Point • Back layout

• Standard scull travel head first

• Reverse scull travel feet first

• Torpedo Scull travel feet first

• Practice sculls with partner

• From back layout practice Tub figure

• Practice Tub rotation with partner & with music

• Practice returning to back layout & changing direction of turn

• Practice Star shape pattern

• Keep body flat, & streamlined with arms at side hands sculling, feet together toes pointed

• From back layout point fingers upwards palms to feet, scull hands using a figure of eight motion. Change hands to fingers pointing down palms to head to reverse

• In back layout scull hands above the head

• Keep together and in time. Try changing direction

• Scull with hands, draw knees towards chest but keeping shins level with water surface

• Keep together & in time to the music. Listen for the beat

• Turn clockwise, then anti-clockwise

• From circle in back layout, form ‘V’ with legs touching feet of neighbour

Contrasting Activity Swim in group formation as lesson 1 add pattern Time (mins) 15

Teaching Practice Teaching points

With partner and in a group swim in formation, 1. In a line Salute f/c, 2. Cast off & change places Bunny b/s, 3. In a circle push b/s. Reverse to back

layout 4. Into Tub turntable rotation clockwise 5. Into back layout 6. Form Star pattern with legs Repeat to the beat of the music.



Candidate/Teacher____________________ STA course reference_______________





Number in class 8





Introductory Activity Warm up recap strokes & sculling. Synchronised stretching. Arm action practice

Time (mins) 7

Push & glide to surface – breath control

Main Theme Basic entries, front layout & prone sculls Treading water – Egg Beater. Somersaults forward & back.

Time (mins) 20

Teaching Practice Teaching Point • Entries Slip In & Step In

• Front layout

• Canoe scull travel head first

• Lobster scull travel feet first

• Egg Beater treading water stationary

• Travel forward, backwards & side to side

• Forward somersault

• Backward somersault

• From back layout all in circle kick out to larger circle, back somersault into back layout in start position

• Controlled & elegant. Use arm actions

• Face down, keep body flat, & streamlined with arms above the head

• In prone position with head out of water body arched, fingers pointing down, palms to feet, feet together toes pointed. Travel head first.

• From front layout point fingers upwards palms away from head scull hands using a figure of eight

• Keep vertical , head out of water, legs alternating in a circular breast stroke action

• In tuck position, hands pulling hands forward

• In tuck position, hands pulling backwards

• Keep together, keep somersault straight & together

• Add music. Keep in time with the beat

Contrasting Activity Swim in group formation as lesson 1 & 2 add kick out & somersault

Time (mins) 18



layout 4. Into Tub turntable rotation clockwise 5. Into back layout 6. Form Star pattern with legs 7. In back layout kick out to larger circle 8. Perform backward somersault finish

into back layout Repeat to the beat of the music.








Number in class 8




Equipment Floats, woggles. Music CD and player


Time (mins) 10

Egg beater & somersaults

Main Theme Introduce Isle of Man. Elevation to finish. Time (mins) 15

Teaching Practice Teaching Point • Back layout into Isle of Man stationary.

• Isle of Man turntable

• Practice all together in circle

• Finish to routine

• Keep body flat & streamlined with arms at side hands sculling, bend knees & tilt to right. Right foot resting on left knee

• Turn clock wise, change direction turn anti-clockwise

• Scull with hands, keep together. Turn clockwise, then anti-clockwise

• Using egg beater action, thrust upwards with arms above the head

Contrasting Activity Swim in group formation as lesson 1 add pattern Time (mins) 20



layout 4. Into Tub turntable rotation clockwise 5. Into back layout 6. Form Star pattern with legs 7. In back layout kick out to larger circle 8. Perform backward somersault finish

into back layout 9. Perform Isle of Man turntable

clockwise 10. Upward thrust with arms above head Repeat to the beat of the music








Number in class 8




Equipment Music CD and player


Time (mins) 10

Egg beater & somersaults

Main Theme Complete routine to music Time (mins) 20

Teaching Practice Teaching Point Practice complete routine with & without music

• Keep together.

• Sample music break down Introduction - Entry 1. Verse 2. Chorus 3. Bridge 4. Verse 5. Verse 6. Chorus 7. Bridge 8. Verse 9. Chorus 10. Bridge Keep in time with the beat of the music

Contrasting Activity Introduce Bent Leg, Ballet Leg, Pike & Oyster Time (mins) 15

Teaching Practice Teaching points • From back layout perform Bent Leg with &

without floats

• From back layout into Ballet Leg with & without woggles

• From back layout into Oyster

• In back layout, sculling with hands, bend one leg at the knee & fold over other leg

• In back layout, sculling with hands, extend & raise one leg vertically, maintain position

• In back layout bend at the waist, clasp the legs with the hands and allow the body to sink below the water

Lessons 6, 7 & 8 Main Theme - perfecting routine & preparing for performing as a display at the end of the block

Contrasting Activity – introduce new figures and skills in preparation for progressing the routine in the next block of lessons.

Documents

Synchronised Swimming - Sample Lesson Plans Swimming - Sample Lesson Plan – 1 Candidate/Teacher_____ STA course reference_____ Date/Time Monday 6pm Class

Synchronised Swimming - Sample Lesson Plans Swimming - Sample Lesson Plan – 1 Candidate/Teacher_ STA course reference_ Date/Time Monday 6pm Class