Starfish Stroke School

Ages: 6-18

This program is for students of all ages who have achieved the green Swim School benchmarks. Students learn stroke techniques for freestyle, elementary backstroke, sidestroke, backstroke, butterfly, and breaststroke and develop endurance and water fitness.

Because there is a wide gap between students who may be just starting to learn strokes and students who may be ready for competitive swimming, there are two benchmark criteria levels- beginner and advanced. The benchmark distances are different and the success goals are modified based on beginner or advanced skill level. This distinction will help keep students motivated and appropriately recognized within the Stroke School program.

If the child does not possess the necessary prerequisite skills for Stroke School, they may be dropped from the class.

Starfish Stroke School™ Benchmarks

White: Freestyle and Backstroke

Freestyle/Front Crawl

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Always ask permission before getting in the water.	Consistent
Skill Step	Body position and breathing.	Start in side breathing position 3 arm strokes, last stroke keep arm extended, exhale ROLL into side breathing position When ready roll to 3 arm strokes Repeat to complete 3 sets
Skill Step	Arm action.	Lift elbow, arm reaches forward Enter fingertips first, in line with shoulder Bend elbow, pull the hand under the center of the body Touch thumb near hip before lifting elbow
Skill Step	Leg action (flutter kick).	Fast kick near the surface Slight knee bend, movement from the hips Toes pointed, feet turned in slightly Focus on upbeat for power
Skill Step	Coordination and timing.	Maintain body position and breathing during arm and leg action Exhale into the water before roll to the side breathing position
Swim Benchmark	Freestyle 25 meters/yards.	Beginner: 10 meters/30 feet Beginner flutter kick Attempt high elbow recovery, center line pull, thumb touch but not yet mastered Advanced: Straight body near the surface, head in line High elbow recovery, centerline pull, thumb touch Effective flutter kick near surface Exhale before breathing

Backstroke

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Always ask permission before getting in the water.	Consistent
Skill Step	Body position and breathing.	Body straight, on surface Head back in line with the body, remains still Face remains out of the water to breathe
Skill Step	Arm action.	Arms remain opposite each other Arms straight on recovery Little finger enters first Arms bend to catch water and push
Skill Step	Leg action (flutter kick).	Knees stay under the surface, fast kick Slight knee bend, movement from the hips Toes pointed, feet turned in slightly Focus on upbeat for power
Skill Step	Coordination and timing.	Continuous leg action Continuous arm action
Swim Benchmark	Backstroke 25 meters/yards.	Beginner: 10 meters/30 feet Beginner flutter kick Attempt straight arm recovery and bent arm pull but not yet mastered Advanced: Body straight, head in line and still Straight arm recovery, bent arm pull Flutter kick near surface, focus on upkick Smooth arm action, rhythmic breathing

Red: Resting Strokes - Sidestroke and Elementary Backstroke

Elementary Backstroke

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Put on a lifejacket from in the water, kick on back 10 meters/30 feet.	In water over the head Correct size, buckles/zipper secured Any combination of arm/leg actions
Skill Step	Body position and breathing.	On the back, body straight, arms against sides, palms toward thighs Head back and in line with the body Legs straight, together, toes pointed
Skill Step	Arm action.	Bring the hands toward each other When the hands are mid-chest, turn the thumb down on the arm closest to the feet Push the arms back to the recovery position
Skill Step	Leg action (flutter kick).	Feet drop down, knees at surface Ankles flex, toes turn out Push up and around Legs together, toe spointed
Skill Step	Coordination and timing.	Slide up - feet drop, arms out - toes out, arms pull - feet around Glide until momentum starts to slow Inhale at recovery, exhale at kick/pull
Swim Benchmark	Elementary backstroke 25 meters/yards.	Beginner: 10 meters/30 feet May wear flotation May breathe anytime Advanced: Body stays on the back Arm/leg actions smooth, together Glide until momentum starts to slow Inhale at recovery, exhale at kick/pull

Sidestroke

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Put on a lifejacket from in the water, kick on back 10 meters/30 feet.	In water over the head Correct size, buckles/zipper secured Any combination of arm/leg actions
Skill Step	Body position and breathing.	Body on the side, arm extended, ear near shoulder Head turned slightly - mouth out of the water Top arm resting on the thigh Legs straight, together, toes pointed
Skill Step	Arm action.	Bring the hands toward each other When the hands are mid-chest, turn the thumb down on the arm closest to the feet Push the arms back to recovery position
Skill Step	Leg action (flutter kick).	Bend and slightly separate the knees Slowly extend top leg forward, bottom leg backward to open the legs wide Pull both legs together to recovery position
Skill Step	Coordination and timing.	Arms to chest - legs extend, arms to recovery - legs kick Glide until momentum starts to slow Inhale at recovery, exhale at kick/pull
Swim Benchmark	Sidestroke 25 meters/yards.	Beginner: 10 meters/30 feet May wear flotation Breathe anytime Advanced: Body stays on the side Arm/leg actions smooth, together Glide until momentum starts to slow Inhale at recovery, exhale at kick/pull

Yellow: Butterfly

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Emergency scenarios.	Recognize a person in distress or drowning Know to “See, Yell, Tell” Use flotation with no body-to-body contact Know how to call Emergency Services (EMS)
Skill Step	Body position and breathing.	Undulation, body follows the head Legs at surface Exhale into the water Lift chin up and forward to breathe
Skill Step	Arm action.	Hands enter in line with the shoulders Good catch on the outsweep Bent arms pull under the body Finish stroke past the waist
Skill Step	Leg action (dolphin kick).	Legs near the surface Legs together with toes pointed Hip pulsing with some knee bend Power comes from the downstroke
Skill Step	Coordination and timing.	Head tucks after breath, body follows head Arms exit water after head tuck Head lifts to breathe when arms at waist
Swim Benchmark	Butterfly 25 meters/yards.	Beginner: 10 meters/30 feet, with or without fins Occasional (not every stroke) breath Arms may enter wider than shoulders Advanced: Smooth undulation Hands enter in line with shoulders Pull past waist, lift head, breathe Tuck head after breath, sweep arms above the water and to the front

Blue: Breaststroke

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Survival float 2 minutes.	Relaxed Back is at the surface, arms and legs hang down Exhale before lifting the chin to take a breath Minimal movement, meet time goal
Skill Step	Body position and breathing.	Body is on the front Arms and legs remain underwater Face is in the water during recovery/glide Head lifts to breathe during each pull
Skill Step	Arm action.	Stretch arms out, palms facing away Spread arms apart, bend elbows to scoop in toward the chest and come together Reach forward back to start position
Skill Step	Leg action (whip kick).	Heels pull forward to near buttocks Knees even with hips Toes turn out Feet push around to start position
Skill Step	Coordination and timing.	“Pull, breathe, reach, kick, glide” sequence
Swim Benchmark	Breaststroke 25 meters/yards.	Beginner: 10 meters/30 feet Knees may be wider than the hips Advanced: Body near the surface, head lifts to breathe Pull in front of the chest Whip kick, knees not wider than hips “Pull, breathe, reach, kick, glide” Glide at least 3 seconds

Green: Endurance

Benchmark/Skill	Description	Success Goal
Safety Benchmark	Tread water or survival float 5 minutes.	Slow and relaxed Meet time requirement Use tread water, survival float, or both
Skill Step	Endurance.	Minimum 4 swim sets in trains Minimum 4 swim sets on intervals
Skill Step	Racing dive (optional).	Correct position for command Enter just under the surface in streamline position Immediately kick to surface and stroke
Skill Step	Turns.	Use appropriate turn for the stroke Push anstreamline off the wall Take at least 1 stroke after the turn before taking a breath (advanced)
Skill Step	Vertical fitness.	Complete workout Follow prompts
Swim Benchmark	Swim 300 meters/yards.	Meet distance goal, use at least 4 strokes (advanced), at least 2 strokes (beginner) Complete without stopping No time requirement

Stroke School Endurance fintess green.png

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