About Our Programs
Register NowMy Swim Buddy Methodology
Our gentle and effective approach allows us to reach our students where they are. Throughout the entire My Swim Buddy training process, our teachers are trained to read and begin to understand their student’s feedback (verbal and nonverbal) and then to introduce new skills based on each student’s needs, water comfort level, and learning capability. We seek to build our swimmer’s comfort, confidence, skills, and love for the water throughout their swim journey with us.
Levels of Achievement
The colored cap system is a visible sign of a student’s progress, awarding the caps as students reach significant levels of achievement in their swimming abilities.
As a swimmer advances they must maintain the ability to perform the skills of lower levels.
Level 1: White Cap
Water Discovery & Confidence
Competencies
Underwater Discovery
Going Under Water
Opening Eyes Under Water
Breath Control
Teeter-Totter
Buoyancy
Crab Walk
Back Float
Movement in Water
Roll from Stomach to Back
Moves water with arms and legs
Level 2: Gray Cap
Safety & Confidence
Competencies
Pool Discovery & Safety
Circle at Stairs (Assisted)
Dives and Jumps Safely
Climbs out from Poolside (Elbow-Elbow-Tummy-Leg)
Circle at Stairs (Independent)
Jump-Float (Assisted)
Breath Control and Submersion
Bobs (5 for 5 seconds-1 Second)
Buoyancy
Back & Front Float (Unassisted)
Submersion to Back Float (Shallow, Vertical, Full Body)
Submersion with object retrieval ( 3ft)
Stroke Development
Streamline Soft Start (10 yards)
Roll Over
Kicking with a Swim Noodle (Independently)
Surfer Style Kicking (10 yards)
Sitting & Kneeling Dive (If the pool is at least 8 ft deep)
Pull Touch Arm Strokes (15 yards)
Moves water with arm strokes
Side breathe on kick boards while kicking
Swim face down 15 yards (similar to freestyle) w/ side-breath
Streamline Backstroke Kicks for 15 yards
Elementary Backstroke for 15 yards (Monkey-Star-Zoom )
Monkey-Star-Zoom (Student)
Level 3: Orange Cap
Pool Discovery & Safer Play
Competencies
Hard Work
Failing to prepare is preparing to fail.
Friendship
To make friends, be a friend.
Safe Water Entry & Exit
Underwater Discovery & Breath Control
Introduction to Buoyancy
Preparation for Swimming Strokes
Level 4: Green Cap
Independent Swimming
Competencies
Cooperation
Be more interested in finding the best way, not having your way.
Enthusiasm
Make each day special.
Pool Discovery & Safety
Rhythmic Breathing
Submersion with Controlled Body Movement
Independent Buoyancy
Level 5: Yellow Cap
Safer Swimmer
Competencies
Self-Control
Control yourself so others won’t have to.
Alertness
What you learn after you know it all is what counts.
Action
Be quick but don’t hurry.
Independent & Safe Pool Exploration
Introduction to Breath Control for Swimming Strokes
Deep Water Submersion with Controlled Body Movement
Effective Movement Through Water
Introduction to Swimming Strokes & Diving
Level 6: Purple Cap
Swim Stroke Development
Competencies
Determination
Slow and steady gets you ready.
Fitness
Act, eat, and think right.
Skill
Practice makes perfect.
Achieves 75% of Skills 75% of Time or More
Treads Water for 30 seconds w/ Chin Above Water
Complete 25 yards of Freestyle & Backstroke without Stopping
Arm Stroke Mechanics
Kicking Mechanics
Effective Body & Head Position
Freestyle Side Breathing
Level 7: Blue Cap
Swim Team Prep
Competencies
Team Spirit
Be eager to help your team.
Poise
Just be yourself.
Skills
Achieves 75% of skills 75% of time or more
Treading water for 45 seconds with chin above water
Can use hand paddles for freestyle
Breaststroke Arm Stroke & Breath
Chin is in or close to the water during breath
Pull finishes in front with hands together
Upside heart shape movement with arms
Hands come together as they extend forward
Paddle hands
Hands stay in front of chest
Elbows come towards body at end of pull
Head and face press forward
Breaststroke Kicking & Timing
Toes Point-Flex-Point
Pull and breath – Bend out squeeze – Glide
1 – 2 second glide
Top of head remains out of water
Feet remain in water
Demonstrates 3 separate parts to stroke
Butterfly Arm Stroke & Breathing
Breath every other stroke
Elbows have small bend during pull
Arms pull all the way back past thighs
Arms return fully extended to front of body with elbows facing sky
Back of hands come together in front of body
Body remains within approximately 1 ft of surface of water
Butterfly Kick & Timing/Rhythm
Toes Pointed
Arm pull leads the dolphin-like movement of body
Feet remain together at all times
Only a small bend in knees
Only a small bend in hips
Rolling motions of body is like a small wave moving under body
Level 8: Red Cap
Swim Team Star
Competencies
Confidence
You must believe in yourself if you expect others to believe in you.
Personal Best
Skills
Effectively performs all skills 90% or more of the time
Treading Water for 3 minutes with chin above water
Racing Dives
Efficient and streamlined transitions off wall into each stroke
Flip Turns (All Strokes)
100-yard Freestyle
9 years old and younger: under 2 minutes
10 to 12 years old: 1:45 or under
13 to 14 years old: 1:40 or under
15 years old and above: 1:35 or under