Welcome to Teaching Arms & Breathers
This module covers The Swim Academy's Arms and Breathers Learn To Swim levels. The two levels where swimmers transition from kick mechanics to full stroke development, introducing freestyle arms and breathing technique for the first time.
At Arms level, swimmers develop their freestyle arm technique alongside backstroke consolidation. At Breathers level, the focus shifts to the most technically demanding skill in early swimming. Coordinating breathing with the freestyle stroke. Getting this right is what unlocks continuous, independent swimming.
Work through the sections in order using the rope on the left (or the bar at the top on mobile). Finish with the Knowledge Check, then keep the Quick Reference handy for your first lessons.
What you'll cover
- Safety: where to stand, where the platform goes, and the rules that keep every swimmer safe
- Setting Up For Success: the four habits that start every lesson right
- Class Control: Pete's ten techniques for keeping your lesson engaged and under control
- Arms. Lesson Content: the eight content items and how to teach them
- Arms. Delivery: cue words, arm technique and feedback methods
- Breathers. Lesson Content: the seven content items including BBB breathing
- Breathers. Delivery: breathing technique, roll to breathe, ear on shoulder
- Troubleshooting. Arms: the most common Arms problems and how to fix them
- Troubleshooting. Breathers: the most common Breathers problems and how to fix them
- Knowledge Check: questions to test your understanding
- Quick Reference, a cheat sheet for your first lessons
Safety
Every safety rule in this module exists because of this fact. No rule is optional. No exception is acceptable. Your full attention is on your swimmers for the entire lesson, every lesson.
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NEVER turn your back on swimmers
Not to talk to a parent. Not to grab equipment. Not for a moment. If you need to turn away, the lesson stops. Swimmers go to the wall and hold it. Until you can face them again. A child can get into serious difficulty in seconds.
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Keep the lesson under control at all times
A chaotic lesson is an unsafe lesson. Set your rules at the start, enforce them every single time, and never let the group get ahead of your ability to supervise. If the group is out of control, stop the lesson, reset, and start again. Control is a safety requirement, not a preference.
Where do I stand? Where does my platform go?
Platforms are for SAFETY and to act as a guide for the length of each lap. They DO NOT replace the need for you to rotate swimmers or move around the lane.
Setting Up
Every lesson opens with the same four steps. They take about 60 seconds and they're non-negotiable.
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Call out the class
Check names against your class list and sort swimmers into their correct lanes. Knowing who is in front of you from the first moment gives you the foundation for personalised feedback throughout the lesson.
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Introduce yourself
"Hi, I'm Sam, I'll be teaching you today." Builds trust and tells parents who is responsible for their child.
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Icebreaker
A quick, fun question to settle nerves and build connection before anyone enters the water. Examples: "I love the colour of your togs?" "What did you have for breakfast?" "Did you do anything fun today?" "Are you excited for dinner tonight?"
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Set the rules
You only need to give one firm rule that you follow through with for the entire lesson: Keep your head above the water at the wall. Keep it short and sharp to be effective.
End of Lesson
Always finish with something positive. Even a child who struggled today should leave feeling good about the lesson. Finishing on time is crucial for your next lesson.
Class Control Tips
Just as students work out what they can and can't get away with from their own teachers, your swimmers will work you out in the first week or two. If you tolerate bad behaviour in the beginning, it gives children permission to continue behaving poorly. These techniques work. Use them.
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Set your expectations early
Your swimmers will work you out in the first week or two. If you tolerate bad behaviour in the beginning, it will give the children permission to continue behaving poorly. Set the standard from lesson one and hold it.
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Put a spotlight on the misbehaving swimmer
"Let's all watch Johnny show us his beautiful straight Freestyle arms."
"Johnny is going to show us how to do fast Freestyle kicking."
It'll make Johnny try twice as hard because his peers are watching, and keeps the interest of the other swimmers at the same time. It's one of the fastest ways to stop the behaviour and turn things around in a positive way.
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Follow through
If you say "the next person who puts their head under water when I'm speaking will have to sit on the side of the pool", then enforce it. It lets every swimmer know you mean what you say. This doesn't need to be done in a mean or angry way. It's just how you've decided your classes will be run.
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Mix things up
Every child needs a chance to lead the group and swim first, and every child should have their moment to shine when they are praised in front of the other swimmers for doing something well. This also helps promote a team energy in your classes.
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It's OK to not be happy with a swim
If you've got a good swimmer who's underperforming in their lesson, it's OK to point that out.
"I didn't love that swim Johnny", or "I need to see stronger kicking like you normally do."
It makes them strive harder for approval, and sets the standard for all the swimmers.
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Offer incentives
"If everybody shows me strong Backstroke kicking, we can play with the sinkies."
"Johnny, if you can fix up those Backstroke arms, you might be able to move up to the next level."
Used well, incentives create focus, effort and positive energy, without giving anything away for free.
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Don't reward bad behaviour
If your swimmers have been misbehaving and wasting time, don't reward them with a fun activity at the end. This needs to be earned, and the children will soon learn it's not an automatic thing they get every week.
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Be consistent
Children need to know where they stand when it comes to your expectations.
"Eyes on me when I'm speaking." "Don't put your head underwater if you're not swimming."
The same simple rules each week and the swimmers will know exactly what's expected of them.
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Friendly competition
Done the right way, this can get all your swimmers trying extra hard.
"Let's see who does the best bubble bubble breathe…"
Every swimmer will try their best and then it's up to you to give appropriate feedback.
"Mary had strong arms, Charlotte had great head position, but Johnny wins because he did everything really well!!"
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Have fun!
At the end of the day, we want our swimmers to enjoy their lessons. Once you've set your expectations and done some of the other things on this list, there's no reason why you can't all enjoy the lesson together.
Arms: Lesson Content
Eight content items form the Arms lesson. The first four develop freestyle arms; the last four consolidate backstroke. Both strokes are taught in every lesson.
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Freestyle kicking on board
The warm-up. Kickboard out front, face in the water, continuous flutter kick. This re-establishes the baseline kick and horizontal body position before arms are added.
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Freestyle kicking with rocket arms
Arms in streamline (rocket position), face in the water, kicking. No board. Swimmers are holding their own body position. Cue: "Rockets up, eyes down, bend your knees, go!"
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Freestyle catch up on board
4 arms on the board, catching up for freestyle. We are teaching straight arms: down to the floor and up to the sky. One arm pulls while the other stays on the kickboard, then they swap. Both hands meet at the front (catch-up) before the next pull begins.
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Freestyle catch up (rocket arms)
4 arms catching up without the board. We are teaching straight arms: down to the floor and up to the sky. Hands meet at the front (rocket position) between each stroke. 4 arms only each lap, holding breath.
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Backstroke kicking on board
Kickboard held with straight arms over their knees on the back. Teaching correct foot position: toes pointed and straight leg kick. Feet should bubble near the surface.
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Backstroke kicking hands by side
On the back, hands by sides, continuous flutter kick. No board. The swimmer is generating their own flotation. Feet should bubble near the surface.
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Backstroke on board
Kickboard held with straight arms over their knees. One arm recovers over and enters the water (pinky first) while the other holds the board. This separates the arm pattern from the full stroke coordination required.
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Backstroke
Catching up by their side. Still a catch-up pattern. Pinky up, pinky in. Head back, ears in the water, continuous flutter kick, alternating arm recovery catching up at their side before the next stroke.
Arms: Delivery
Arms lessons are faster-paced than Kickers. Swimmers are developing real stroke technique. Your delivery needs to be precise, consistent and focused on correct arm patterns.
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Call each swimmer by their name before they push off
Before every push-off, use the swimmer's name and give the cue sequence. For example: "Emma. Rockets up, eyes down, bend your knees, go!" Using their name gets their attention before they push off, and the cue sets their body up correctly every single time.
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Remind and follow through with rules
Consistent rule enforcement is what makes a structured, safe lesson possible. Arms-level swimmers have enough confidence to push boundaries. Hold the line.
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Cue words before pushing off: "Rockets up, eyes down, bend your knees, go!"
Give this cue every single push-off. It encodes correct body position before the swimmer leaves the wall. Consistent repetition means swimmers begin to self-cue without being prompted.
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Repetition of cue words while swimming: "Kick, kick, kick"
Call the cue continuously while swimmers are in the water. The rhythm gives them a beat and keeps attention on the kick alongside the arm work.
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Show correct arm technique on platform before swimming
Demonstrate arm technique on dry land before any water attempt. For freestyle: fingers down to the floor then up to the sky. For backstroke: "pinky up, pinky in." If they can't replicate it on land, they can't do it in the water.
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Hands-on feedback to show them how it feels
Physical feedback remains one of the most effective teaching tools at this level. Guide the arm through the correct path and position the hand entry for backstroke.
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4 arms ONLY each lap, holding breath
At Arms level, swimmers do 4 arm strokes only per lap and hold their breath throughout. This removes the cognitive load of breathing and keeps the focus purely on the arm pattern. Short, focused reps build technique faster than long, tiring laps.
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Keep them moving
Active practice time drives improvement. Keep swimmers going continuously and give each one feedback as they pass. Swimmers standing still at the wall for long periods lose momentum.
Freestyle: "Fingers down to the floor then up to the sky."
Backstroke: "Pinky up, pinky in". Hand exits the water pinky-first, then enters pinky-first close to the body.
Breathers: Lesson Content
Seven content items make up the Breathers lesson. The focus is one of the most challenging skills in the early LTS journey. Coordinating breathing with the freestyle stroke. BBB (Bubble Bubble Breathe) is the framework that makes it teachable.
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Freestyle kicking with board + breathing arm
This is teaching them the motor skill of turning to breathe. With both hands on the board, they will roll their head to breathe to the side. Ear on their shoulder, and their breathing arm will pull. Eyes return down to the floor once the breathing arm recovers. This is the first introduction to the roll-to-breathe mechanics.
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Rocket arm kicking + breathing arm
No board. One arm in streamline (rocket), the other pulls and triggers the roll to breathe. Slightly harder than the board version because balance must be maintained independently.
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Both arms catch up BBB on board
2 arms with eyes down and blowing bubbles, 1 arm turning to breathe. Bubble, Bubble, Breathe. They need to blow bubbles to "exhale" before they "inhale" to the side. The board provides stability while the swimmer manages the three-stroke breathing rhythm for the first time.
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Rocket arms catch up BBB
Catch-up freestyle without the board, using the BBB breathing pattern. Hands meet at the front (rocket position) between each stroke. This is approaching full freestyle. The only difference from the finished stroke is the catch-up pause.
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Backstroke kicking (board over knees / board over head / rocket arms)
Three progressive backstroke kick variations. Board over knees is most supported; board over head removes the security crutch but keeps something to hold; rocket arms is fully independent. Use the appropriate level for each swimmer.
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Backstroke 6 kicks pop and swap
Six kicks, then one arm "pops" out of the water and swaps. One arm at a time, alternating. This is the entry point for backstroke arms, teaching the over-water recovery before full alternating backstroke is introduced.
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Backstroke
Full backstroke. Continuous alternating arm and kick. Head back, ears in the water, pinky up and pinky in, continuous flutter kick. Hands-on feedback on swapping arms in backstroke is particularly valuable here.
Breathers: Delivery
Breathers is the level where swimmers either unlock continuous freestyle or get stuck. Your delivery at this level makes the difference. Precision and patience are both essential.
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Call each swimmer by their name before they push off
Before every push-off, use the swimmer's name and give the cue sequence. For example: "Lily. Rockets up, eyes down, bend your knees, go!" Using their name gets their attention, and the cue sequence sets their body up correctly before they leave the wall.
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Remind and follow through with rules
Breathers-level swimmers are more independent and require lane discipline, not just safety rules. Consistent follow-through on rules creates the structure that makes high-quality practice possible.
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Cue words before pushing off: "Rockets up, eyes down, bend your knees, go!"
The same cue sequence as Arms and Kickers. Consistent repetition across levels means it becomes automatic. Swimmers self-cue without prompting.
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Repetition of cue words while swimming: "Kick, kick, kick"
Continue to call the kick cue while swimmers are in the water, particularly on longer freestyle laps where kick tends to fade as the breathing challenge takes mental attention.
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Show correct breathing technique on platform before swimming. ROLL TO BREATHE, BREATHING ARM
Demonstrate the full breathing technique on dry land before each water attempt. Show the body roll, the breathing arm path, and the ear-on-shoulder position. Call "ROLL TO BREATHE" and "BREATHING ARM" clearly. This is not optional at Breathers level.
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Blow bubbles before rolling to breathe. Need to exhale to inhale
The most common breathing error is trying to inhale without first exhaling. Swimmers must blow bubbles continuously in the water between breaths. You cannot inhale if you haven't first exhaled. Reinforce this constantly. "Bubble, bubble, breathe."
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Hands-on feedback. Particularly for ear on shoulder when breathing and swapping arms in backstroke
Two critical points for hands-on feedback at Breathers: (1) the breathing position in freestyle. Ear stays on the shoulder, mouth just clears the water; (2) swapping arms in backstroke. Guide the arm through the correct recovery path. Both are extremely difficult to self-correct without physical feedback.
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Keep them moving. Rotate around you
Active practice time drives improvement. Keep swimmers rotating continuously and give each one feedback as they pass. Swimmers standing still at the wall for long periods lose momentum and cool down.
When a swimmer rolls to breathe, one ear stays in the water and the other faces up. The chin just clears the surface. The common error is lifting the head to breathe, which drops the hips and legs. The cue "ear on shoulder" keeps the head rotation small, the body flat, and the hips up. Use hands-on feedback to show what it feels like. It's very hard to feel without guidance.
Troubleshooting: Arms
Hands-on physical techniques for the most common Arms level problems. Use these in the water in real time as you see issues arise.
Child has bent arms when bringing them up to the sky
- Get the child to hold the board straight out in front of them.
- If their eyes are forward. Use your hand to move their head into correct body position.
- Then use your hand to move one of their hands off of the board, down to the floor, and all the way back up to the sky, keeping their arm straight the entire time.
- Repeat for the other arm.
- While they swim, you can use one of your hands to give the back of their hand a push towards their legs underwater to accelerate it up and out of the water. Sometimes they don't have the strength yet to bring them up all of the way.
Child brings thumb out of water first in backstroke
- Get the child to hold the board straight out over their knees (or hands by side) and lay back. Their head should be at your chest.
- Reach for one hand, twist it so the pinky is up and bring it out of the water. Help the hand enter the water, keeping the pinky entering first.
- Then, allow the child to recover the arm under water themselves. If they are not pulling deep enough you can further move their hand down to the bottom and guide it back to the board.
- Repeat for the other arm.
Child moves their head when taking a stroke
- Ask the child to do their 4 arms whilst you let them rest on your leg or the platform.
- Use your hand to hold their head still while their arms move.
- Instruct them to look at a particular point (e.g. the wall or the block) and not follow their arms with their eyes.
Child's hips sink when doing backstroke arms
- Chances are their head is out of the water. Use your hand to push their head back and maintain correct body position.
- They could be kicking slowly. Hold their feet and move them up and down quickly.
- They need to push their belly/bottom up to the sky. Use your hand to briefly push their lower back up to the sky. Once they understand how to push their belly up, a tap can be used as a reminder to keep doing it.
- Most commonly, if they can kick without their arms fine and they only sink when their arms are added, they need to speed up their arms. With their head towards your chest and laying on their back, use your hands to move their arms up and down quickly to show them how fast they need to go.
Troubleshooting: Breathers
Step-by-step physical interventions for the most common Breathers problems. These techniques require hands-on guidance. Demonstrate before asking the swimmer to try.
Child breathes to the front / to the sky / with head lifted off shoulder
- Get the child to hold the board out in front of them with straight arm.
- Move their head into correct positioning, eyes looking down to the floor. If they start with their eyes up, their head will naturally turn to breathe with their chin lifted.
- Hold the back of their head with one hand and one of their hands with your other hand.
- First, use your hand to roll their head to the side, ensuring their ear is going towards their shoulder of the arm still on the board and chin tucked.
- Then, move their hand to take the "breathing arm". Allow them to continue their breathing arm around to the sky themselves.
- As their breathing arm is finishing towards the board, use your hand to roll their head back down to the floor.
- Their head should move from looking at the floor, to the side, and back down to the floor. Their head must be back down to the floor before their breathing arm returns to the board.
Child breathes in incorrect order
- Repeat the above technique, emphasising rolling to breathe FIRST and putting their head back down BEFORE the arm returns to the board.
Child takes a very long and slow breath
- They are either not blowing bubbles or looking to the sky when they breathe.
- If breathing to the sky, repeat the above ensuring you stop their head from over-rotating.
- If not blowing bubbles, ask them to blow bubbles during their "bubble arms". When they turn to breathe, inhale audibly with them to trigger them to take a breath quickly. The bubbles are their "exhale".
Child doesn't catch-up when they breathe
- As the child turns to breathe, hold their non-moving arm up towards the surface of the water, while they take their breathing arm. Only let it go once their breathing arm returns to "high-five" their resting hand.
- They need to kick quickly when they breathe. You can give their feet a tap to indicate that they need to move faster. Otherwise, they won't have the momentum to keep the resting arm up.
- They need to breathe quickly. They don't have enough core strength to hold themselves on top of the water for too long.
- If this doesn't work. Put them back on a board as their arm will be forced to remain up when they breathe.
Child cannot rotate their shoulder during 6 kicks pop and swap
- This is not vital to their stroke at this stage. Some children are too little to have the core strength to rotate their shoulders in backstroke.
- Get the child to lay back with hands straight by their sides. Their head should be at your chest.
- You can use your leg/knee to push their back up to the top of the water.
- Bring one arm up towards your chest, laying it in the water and keeping it still with your hand.
- Count to 6 with them, then use your hand holding the arm at the top to move it slightly back and down. Use your other hand to push the opposite shoulder out of the water, towards their chin. This is the "pop".
Child sinking during backstroke / cannot swap arms
- In the same starting position as above, hold both of their hands with each of your hands.
- Begin to move the arm at your chest down towards the floor and back to their hips.
- At the same time, bring the hand by their hips out of the water, pinky first, and lay it in the water towards your chest.
- You can do this a few times, progressively getting faster, and saying the cue word "swap" each time.
- You can test if they can swap without you by moving only the top arm and seeing if their bottom arm moves too. If not, you can give the bottom hand a tap to trigger it.
Knowledge Check
Quick Reference
Download or print this page for your first few lessons using the button at the bottom of the page.
Arms Content
- Freestyle kicking on board
- Freestyle kicking with rocket arms
- Freestyle catch up on board
- Freestyle catch up (rocket arms)
- Backstroke kicking on board
- Backstroke kicking hands by side
- Backstroke on board
- Backstroke
Arms Key Rules
Before push-off: "Rockets up, eyes down, bend your knees, go!"
While swimming: "Kick, kick, kick!"
Freestyle arms: "Fingers to the sky, fingers to the floor"
Backstroke arms: "Pinky up, pinky in"
Limit: 4 arms only per lap, holding breath
Breathers Content
- Freestyle kicking with board + breathing arm
- Rocket arm kicking + breathing arm
- Both arms catch up BBB on board
- Rocket arms catch up BBB
- Backstroke kicking (board over knees / head / rocket arms)
- Backstroke 6 kicks pop and swap
- Backstroke
Breathers Key Rules
BBB: Bubble, Bubble, Breathe: blow bubbles for two strokes, inhale on the third
Breathing position: Ear on shoulder. One ear in the water
Roll to breathe. Never lift the head
You cannot inhale if you haven't exhaled: blow bubbles first
Every Lesson: Start
- Call out the class
- Introduce yourself
- Icebreaker
- Set the rules
Every Lesson: End
- Constructive fun (if time)
- Finish on time
- Positive end and goodbye
Every swimmer should leave feeling good about their lesson.
You've covered the full Arms and Breathers lesson structure. Good luck with your first lessons.
Thank you for completing the Arms & Breathers Module.
You're now ready to deliver your first Arms and Breathers lessons. Good luck!