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Learn to Swim with Confidence from Scratch (Adults)

Learn to Swim with Confidence from Scratch (Adults)

Curriculum

9 Sections
9 Lessons
Lifetime

Expand all sectionsCollapse all sections

Exercise 1
In this class, we'll tell you what your ultimate goal is at Acqualian®: to become a Supergirl, a person who feels confident, relaxed, and happy in the water. The "Supergirl" floats extended, like an arrow, without fear or tension. We'll also explain how the course will be organized step by step.
1
- 1.1
  Objective – Become a Super Girl!
Exercise 2
In this second exercise, we begin to work on emotional focus. You'll learn to walk slowly through the water, caress it with your hands, and move consciously to establish an emotional connection with the aquatic environment. This is an intimate moment that marks the beginning of your confidence in the water.
1
- 2.1
  Focus – Walking and Connecting with Water
Exercise 3
In this exercise, you'll learn how to breathe properly in the water. You'll focus on gently submerging your face, blowing bubbles with your nose and mouth in the water, and exhaling completely. This is a key foundation for all future aquatic skills.
1
- 3.1
  Breathing – Bubbles and Face Immersion
Exercise 4
This exercise marks the beginning of basic diving. You'll learn to gently lower yourself into the water while exhaling and blowing bubbles, allowing your entire body to submerge and become accustomed to the sensation of being completely underwater. This is a key step in gaining confidence at depth.
1
- 4.1
  Initial Dive – Total Submersion with Bubbles
Exercise 5
This exercise allows you to experience the power of natural buoyancy. We practice two methods: gently sinking and allowing your body to rise to the surface on its own, or taking a deep breath, holding it, and floating face down. The goal is to learn that the water supports you if you allow it to.
1
- 5.1
  Float – Trust that the water supports you
Exercise 6
This exercise introduces you to the basic movement of moving in the water, imitating the doggy style. You'll learn to coordinate your arms and legs to move forward while keeping your head above or partially in the water. It's a fundamental step toward feeling independent in the water without the need for a formal technique.
1
- 6.1
  Move – Swim doggy style
Exercise 7
This exercise teaches you how to use your legs to propel yourself forward while floating face down in the Supergirl position. By coordinating a steady, relaxed kick, you'll be able to move forward in a straight line without lifting your head, maintaining natural buoyancy.
1
- 7.1
  Kicking – Floating Forward in Supergirl
Exercise 8
In this final exercise, we review everything you've accomplished: relaxing in the water, breathing correctly, floating, diving, moving, and moving forward on your own. As a final gift, we'll present the first stroke of the freestyle stroke so you can discover what the next step will be like if you decide to continue with us toward more professional and fluid swimming.
1
- 8.1
  Summary and Gift – First contact with freestyle
Gift (Bonus)
Summary of the 8 Course Exercises
1
- 9.1
  Gift Manual – Basic Swimming Course for Adults

Breathing – Bubbles and Face Immersion

Duración del video: 01:37 minutos

What do you need?

Un lugar seguro para practicar: piscina poco profunda, playa tranquila o bañera grande.
Gorro y gafas de natación (recomendado para mayor comodidad).
Churro o tabla para apoyarte si lo necesitas.
Tiempo y tranquilidad para respirar sin prisa.
Confianza y disposición para mojar el rostro sin tensión.

Objective of the exercise

Familiarizarte con la sensación de tener el rostro bajo el agua.
Aprender a inhalar por la boca fuera del agua y exhalar con control dentro del agua.
Reducir el miedo a la inmersión y mejorar tu capacidad de respiración en el medio acuático.

Exercise steps

Coloca tu rostro cerca del agua y respira por la boca fuera del agua.
Sumerge lentamente la boca y haz burbujas suaves exhalando lentamente.
Sumerge el rostro hasta la nariz y luego hasta los ojos.
Haz burbujas por la nariz y por la boca sin parar hasta vaciar el aire.
Repite el ciclo: inhalar fuera, exhalar burbujas dentro saltando empujandote hacia arriba y dejandote caer como un ascensor.

Instructor's advice

Haz este ejercicio muchas veces en cada sesión. Cuanto más practiques hacer burbujas, más fácil será relajarte en el agua. No te frustres si al principio te cuesta. Es totalmente normal. Poco a poco sentirás que dominar la respiración te da poder.
“Controlar la respiración en el agua es el primer superpoder del nadador.”
— Coach Sirena Partenope

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