First Practice Plan: Freestyle Breathing and Body Position

Swimming·Middle School·Beginner·90 min·First Practice·PassingTransitionTeam Communication

By the PracticePlan Coaching Team · Published June 2026

1.Day-One Standards That Keep This From Getting Messy
2.What We’re Teaching Today (And What We’re Not)
3.How The Practice Builds Toward Real Swimming
4.The 90-Minute Practice Plan
5.What You'll Need
6.Run The Breathing Block Like A Station, Not A Lecture
7.Common Breakdowns And Exactly What To Do
8.Adjustments For Lane Count And Coach Coverage
9.What To Hit Next Practice
10.Frequently Asked Questions

Practice context: This 90-minute first middle school practice focuses on getting every swimmer breathing to the side without stopping while holding a long body line and a steady kick.

Day-One Standards That Keep This From Getting Messy#

This is a first practice, so we’re not chasing yardage. We’re building habits: where to stand, how to leave on a send-off, how to pass safely, and how to listen while wet and excited. Before we start, show them the “home base” spot behind each lane (one step back from the edge). That’s where they line up every time. If you set that rule early, you’ll save 10 minutes of chaos later.

Safety non-negotiables: feet-first entry unless you personally give the okay for a push; no diving; look before you push off; stop at the wall if the lane is crowded.
Lane flow: circle swim on the right, pass only at the wall, and if you touch someone’s feet you back off and give space.
Coach language: when you hear “freeze,” you grab the wall and look in.

What We’re Teaching Today (And What We’re Not)#

Today’s freestyle is about three things you can see immediately: (1) side breathing timing—breathe with one goggle in/one out and return the head fast, (2) head position—eyes down and neck long, and (3) kick from the hips—small, steady kick with relaxed ankles. We’ll also introduce streamline and a simple flip-turn idea, but only to plant the seed and give them a safe first rep.

How The Practice Builds Toward Real Swimming#

We start with easy movement and body line, then add breathing in small pieces (kick + breathe, then swim + breathe). After that we teach a “good wall” (streamline, tight body, push and glide) and a first flip-turn progression. We finish with a short interval set so they learn what “leave on the top” means and you can see who can hold form when they’re a little tired.

The 90-Minute Practice Plan#

10-period beginner middle school practice · 90 min

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0:00–0:08

Deck Welcome And Pool Rules

▾

Meet them on deck where you can see everyone. Put a couple flat discs behind each lane as the “home base” lineup spot.

Cover fast: where to line up, circle swim to the right, pass only at the wall, and “freeze = grab the wall and look in.”
Say it exactly: “Home base behind your lane.” “Feet-first in unless I say otherwise.” “If you touch feet, you back off.”
If the edge crowds up: walk the whole line back to the discs and restart your sentence only when everyone is behind the markers.

0:08–0:18

Easy Warm-Up Swim And Kick

▾

Start in the shallow end if you have it. Keep it moving: short lengths with lots of wall time.

2 x 25 easy swim (any stroke) with plenty of rest.
2 x 25 kick with board (or hands out front) focusing on a long body line.

Coach position: start at the shallow-end wall to control entries and lane flow, then walk to mid-pool to watch head position on the return.

Non-negotiable: eyes down when the face is in the water (no “looking forward” swimming).

If you see hips dropping on kick: have them press the chest slightly and make the kick smaller and faster for the next 12.5.

If swimmers are nervous, make the first reps 12.5 to mid-pool and back with a wall break. If they’re comfortable, add a third 25 swim and ask for steady breathing (no sprinting).

0:18–0:30

Body Line And Head Position Skills

▾

Use one lane line section as your teaching lane. Everyone starts at the wall in streamline position for a quick demo.

Streamline push and glide to the flags (or 5–7 meters), then easy flutter kick to the wall. Walk back along the wall for the next rep.
Repeat 6–8 times. You’re coaching the push-off and head position more than the swim.

Cues: “Hands stacked.” “Squeeze your ears.” “Belly tight.” “Eyes at the bottom.”

Watch for: a straight line from fingertips to heels as they glide—no wiggling, no head popping up.

Common issue: they breathe immediately off the wall and break the line. Fix: require a 2-count glide before any kick or breath: “Push… hold… then kick.”

0:30–0:33

Water Break And Lane Assignments

▾

Quick drink. While they’re at the wall, assign lanes by comfort level: swimmers who need frequent stops in one lane, swimmers who can go 25s continuously in another.

Coach move: name a line leader for each lane. That swimmer leaves first every time so the rest have a model.

0:33–0:48

Freestyle Side-Breath Timing Progression

▾

This is the main teaching block. Keep reps short so you can correct every swimmer.

Time budget (stay on it): ~4 minutes side-kick, ~6 minutes pause-drill freestyle, ~4 minutes easy 25s, ~1 minute quick feedback at the wall.

Important: the first rep of each sub-part is a demo/slow rep. Send one swimmer, narrate what “right” looks like, then run the rest.

Part 1 (side-kick): 4 x 12.5 side-kick (one arm extended, bottom arm at side). Breathe to the ceiling side: one goggle in/one out.
Part 2 (pause drill): 4 x 12.5 freestyle with a pause drill: 3 strokes, breathe, then return head and take 1 stroke “hidden.”
Part 3 (connect it): 2 x 25 easy freestyle focusing on steady exhale in the water.

Cues: “Blow bubbles the whole time.” “One goggle in, one out.” “Breathe, then hide your head.” “Chin stays close to shoulder.”

Watch for: mouth clears the water with a small head turn—if you see forehead lifting, stop and reset.

Common issue: they hold breath and then lift to gasp. Fix: make them hum bubbles for the first 6 kicks before they’re allowed to turn to breathe.

Adjustment: if they’re struggling, keep everything at 12.5 and let them grab the wall each rep. If they’re getting it, have them try breathing every 2 strokes on a 25 to build rhythm.

0:48–1:00

Kick From Hips And Rhythm Set

▾

Stay in the same lanes. This block connects body position to forward movement.

No deep end option: if you don’t have deep water (or it’s crowded), do 15 seconds of “vertical kick” in shallow water holding a kickboard to the chest, or do hands-on-wall vertical kick with the body upright.

2 x 15 seconds vertical kick (deep end or supported as above): hands crossed on chest if safe.
6 x 25 kick on :45 (or a comfortable interval). Goal is steady, small kick and staying long.

Coach position: stand at mid-pool and watch knees. If knees are popping out of the water, the kick is coming from the knees.

If you see big bicycle knees: shorten the kick amplitude immediately and ask for “toes loose, knees under the water” on the next rep.

Behavior note: if they sprint the first 10 yards and die, have them match the lane leader’s tempo for one full 25 before they’re allowed to “race” anything.

1:00–1:10

Streamline Push-Offs And Wall Habits

▾

Bring them to the wall for a quick demo: what a tight streamline looks like and why walls matter (free speed).

Everyone does a 5-second streamline hold on the wall, then a push and glide to the flags.
After the glide, easy freestyle to the wall with one side-breath on the way in.

Cues: “Lock your hands.” “Squeeze ears.” “Head between arms.” “Push like a rocket, then be still.”

Watch for: no air between arms and ears; body stays tight through the first kick.

Common issue: they push crooked and drift into the lane line. Fix: have them place both feet evenly on the wall and point fingertips straight down the black line before pushing.

1:10–1:20

Flip-Turn Introduction Progression

▾

This is an introduction only—comfort and safety first. Use the shallow end if possible so they can stand up right away.

Traffic control: one swimmer at a time per lane at the wall; everyone else stages at the flags so the wall stays clear.

3 reps: wall somersault (hands on wall, tuck and flip), stand up.
3 reps: somersault, plant feet on wall, push off on back in streamline, then roll to stomach and easy kick.
If ready: easy swim in, somersault before the wall, push off on back in streamline.

Cues: “Chin to chest.” “Tuck small.” “Feet to the wall.” “Streamline before you push.”

Watch for: they finish with feet on the wall and a calm, tight push-off—no twisting panic.

If they rush the wall and get scared: require an easy approach and start the flip at arm’s length from the wall; if they rush again, they go back to hands-on-wall somersaults.

1:20–1:27

Simple Interval Freestyle Set

▾

Teach pacing and send-offs without turning it into a math class. Pick one interval that fits the slowest swimmer in the lane.

6 x 25 freestyle on a steady send-off (example: :45 or :50). Everyone leaves on the top in order.
Goal: same speed each 25, one clean side-breath every 4–6 strokes, and head returns fast.

Coach position: stand at the start end next to the clock. You’re managing the send-off and reinforcing “leave on the top,” not chasing perfect technique on every stroke.

If form falls apart on reps 5–6: shorten the next rep to 12.5 with perfect breathing timing, then rejoin the lane on the next top.

1:27–1:30

Cool-Down And Quick Recap

▾

100 easy choice (or 4 x 25 easy) with lots of space. Then everyone back to home base behind the lane.

Ask: “What does ‘one goggle in, one out’ mean?” “Where do your eyes go in freestyle?”
Reinforce: next practice we’ll keep the same breathing cues and add longer swims.

Time	Period	Coaching Notes
0:00–0:08	Deck Welcome And Pool Rules	Meet them on deck where you can see everyone. Put a couple flat discs behind each lane as the “home base” lineup spot. Cover fast: where to line up, circle swim to the right, pass only at the wall, and “freeze = grab the wall and look in.” Say it exactly: “Home base behind your lane.” “Feet-first in unless I say otherwise.” “If you touch feet, you back off.” If the edge crowds up: walk the whole line back to the discs and restart your sentence only when everyone is behind the markers.
0:08–0:18	Easy Warm-Up Swim And Kick	Start in the shallow end if you have it. Keep it moving: short lengths with lots of wall time. 2 x 25 easy swim (any stroke) with plenty of rest. 2 x 25 kick with board (or hands out front) focusing on a long body line. Coach position: start at the shallow-end wall to control entries and lane flow, then walk to mid-pool to watch head position on the return. Non-negotiable: eyes down when the face is in the water (no “looking forward” swimming). If you see hips dropping on kick: have them press the chest slightly and make the kick smaller and faster for the next 12.5. If swimmers are nervous, make the first reps 12.5 to mid-pool and back with a wall break. If they’re comfortable, add a third 25 swim and ask for steady breathing (no sprinting).
0:18–0:30	Body Line And Head Position Skills	Use one lane line section as your teaching lane. Everyone starts at the wall in streamline position for a quick demo. Streamline push and glide to the flags (or 5–7 meters), then easy flutter kick to the wall. Walk back along the wall for the next rep. Repeat 6–8 times. You’re coaching the push-off and head position more than the swim. Cues: “Hands stacked.” “Squeeze your ears.” “Belly tight.” “Eyes at the bottom.” Watch for: a straight line from fingertips to heels as they glide—no wiggling, no head popping up. Common issue: they breathe immediately off the wall and break the line. Fix: require a 2-count glide before any kick or breath: “Push… hold… then kick.”
0:30–0:33	Water Break And Lane Assignments	Quick drink. While they’re at the wall, assign lanes by comfort level: swimmers who need frequent stops in one lane, swimmers who can go 25s continuously in another. Coach move: name a line leader for each lane. That swimmer leaves first every time so the rest have a model.
0:33–0:48	Freestyle Side-Breath Timing Progression	This is the main teaching block. Keep reps short so you can correct every swimmer. Time budget (stay on it): ~4 minutes side-kick, ~6 minutes pause-drill freestyle, ~4 minutes easy 25s, ~1 minute quick feedback at the wall. Important: the first rep of each sub-part is a demo/slow rep. Send one swimmer, narrate what “right” looks like, then run the rest. Part 1 (side-kick): 4 x 12.5 side-kick (one arm extended, bottom arm at side). Breathe to the ceiling side: one goggle in/one out. Part 2 (pause drill): 4 x 12.5 freestyle with a pause drill: 3 strokes, breathe, then return head and take 1 stroke “hidden.” Part 3 (connect it): 2 x 25 easy freestyle focusing on steady exhale in the water. Cues: “Blow bubbles the whole time.” “One goggle in, one out.” “Breathe, then hide your head.” “Chin stays close to shoulder.” Watch for: mouth clears the water with a small head turn—if you see forehead lifting, stop and reset. Common issue: they hold breath and then lift to gasp. Fix: make them hum bubbles for the first 6 kicks before they’re allowed to turn to breathe. Adjustment: if they’re struggling, keep everything at 12.5 and let them grab the wall each rep. If they’re getting it, have them try breathing every 2 strokes on a 25 to build rhythm.
0:48–1:00	Kick From Hips And Rhythm Set	Stay in the same lanes. This block connects body position to forward movement. No deep end option: if you don’t have deep water (or it’s crowded), do 15 seconds of “vertical kick” in shallow water holding a kickboard to the chest, or do hands-on-wall vertical kick with the body upright. 2 x 15 seconds vertical kick (deep end or supported as above): hands crossed on chest if safe. 6 x 25 kick on :45 (or a comfortable interval). Goal is steady, small kick and staying long. Coach position: stand at mid-pool and watch knees. If knees are popping out of the water, the kick is coming from the knees. If you see big bicycle knees: shorten the kick amplitude immediately and ask for “toes loose, knees under the water” on the next rep. Behavior note: if they sprint the first 10 yards and die, have them match the lane leader’s tempo for one full 25 before they’re allowed to “race” anything.
1:00–1:10	Streamline Push-Offs And Wall Habits	Bring them to the wall for a quick demo: what a tight streamline looks like and why walls matter (free speed). Everyone does a 5-second streamline hold on the wall, then a push and glide to the flags. After the glide, easy freestyle to the wall with one side-breath on the way in. Cues: “Lock your hands.” “Squeeze ears.” “Head between arms.” “Push like a rocket, then be still.” Watch for: no air between arms and ears; body stays tight through the first kick. Common issue: they push crooked and drift into the lane line. Fix: have them place both feet evenly on the wall and point fingertips straight down the black line before pushing.
1:10–1:20	Flip-Turn Introduction Progression	This is an introduction only—comfort and safety first. Use the shallow end if possible so they can stand up right away. Traffic control: one swimmer at a time per lane at the wall; everyone else stages at the flags so the wall stays clear. 3 reps: wall somersault (hands on wall, tuck and flip), stand up. 3 reps: somersault, plant feet on wall, push off on back in streamline, then roll to stomach and easy kick. If ready: easy swim in, somersault before the wall, push off on back in streamline. Cues: “Chin to chest.” “Tuck small.” “Feet to the wall.” “Streamline before you push.” Watch for: they finish with feet on the wall and a calm, tight push-off—no twisting panic. If they rush the wall and get scared: require an easy approach and start the flip at arm’s length from the wall; if they rush again, they go back to hands-on-wall somersaults.
1:20–1:27	Simple Interval Freestyle Set	Teach pacing and send-offs without turning it into a math class. Pick one interval that fits the slowest swimmer in the lane. 6 x 25 freestyle on a steady send-off (example: :45 or :50). Everyone leaves on the top in order. Goal: same speed each 25, one clean side-breath every 4–6 strokes, and head returns fast. Coach position: stand at the start end next to the clock. You’re managing the send-off and reinforcing “leave on the top,” not chasing perfect technique on every stroke. If form falls apart on reps 5–6: shorten the next rep to 12.5 with perfect breathing timing, then rejoin the lane on the next top.
1:27–1:30	Cool-Down And Quick Recap	100 easy choice (or 4 x 25 easy) with lots of space. Then everyone back to home base behind the lane. Ask: “What does ‘one goggle in, one out’ mean?” “Where do your eyes go in freestyle?” Reinforce: next practice we’ll keep the same breathing cues and add longer swims.

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What You'll Need#

Kickboards (1 per swimmer if possible)
Short fins (optional, 6–10 pairs to share)
Pull buoys (4–6 to share for body position demos)
Pace clock (or a large deck clock/stopwatch)
Flat agility discs (10–12) for lane lineup spots
Whistle (or consistent attention signal for the pool)
Waterproof whiteboard and marker

Run The Breathing Block Like A Station, Not A Lecture#

The most important part of this practice is the freestyle breathing + body position block. If you talk too long, you lose them; if you let them just “try it,” they’ll lift their head and bicycle-kick. Treat it like a quick station circuit inside the lane.

Keep reps short: use 6–8 reps of 12.5s or 25s instead of a couple long swims. You get more chances to fix timing.
One cue per rep: pick the cue, say it, send them. Example: “One goggle in, one out.” Next rep: “Breathe, then hide your head.”
Stand where you can see mouths: on the breathing side at mid-pool if possible (or near the flags) so you can see if they’re turning to air or lifting forward.
Use a quick check: ask them to show you the head position on deck with their hands in “streamline” before they get back in. Ten seconds, then swim.

Common Breakdowns And Exactly What To Do#

They lift their head forward to breathe and their hips drop: put them on kickboard-free side-kick (one arm out front, one at side) and require “one goggle in/one out” for 3 breaths before they’re allowed to swim the next rep.
They hold their breath, then panic-breathe: on the wall, do 3 cycles: inhale quick, then hum bubbles for a slow exhale. Then immediately do a 12.5 swim where the only goal is bubbles in the water.
Kick turns into big knee bends and splash: vertical kick for 15 seconds with hands crossed on chest; tell them “small fast kicks—knees under the water.” Then swim and ask for “quiet feet.”
Streamline is loose (hands separated, head up): make a 5-second streamline hold at the wall before every push: hands stacked, squeeze ears, belly tight. If it’s sloppy, they reset and do it again.

Adjustments For Lane Count And Coach Coverage#

Baseline setup: Designed for about 12–18 swimmers using 2 lanes with 1–2 coaches. Keep one clear “teaching lane” vibe even if both lanes are moving.

If you have 1 coach and 1 lane: keep everyone on the same drill at the same time, stagger starts every :10, and coach one cue per length. When you need to correct breathing, stop the lane at the wall for 15 seconds, demo once, then restart.
If you have 2 lanes and 1 coach: stand between the lanes near the flags so you can see head turn and body line. Run the same progression in both lanes, but make Lane A mostly 12.5s and Lane B mostly 25s.
If you have 2 lanes and 2 coaches: assign one coach to breathing timing (mid-pool view) and one coach to walls/streamline (end-wall view). Keep the send-off identical so swimmers aren’t confused.
If you have 3+ lanes: make Lane 1 a teaching lane (12.5s with lots of feedback), Lane 2 a 25 lane (steady reps), and Lane 3 a 25+ lane (same skills, slightly tighter interval). Everyone is still working the same cues; only distance and rest change.
If equipment is limited: no fins? Use vertical kick and short 12.5 kick bursts instead. No kickboards? Use hands-on-wall kick or one-arm-out side-kick without a board.

What To Hit Next Practice#

Next practice, keep the same breathing cues but add a simple rhythm: breathe every 3 strokes (or every 2 if needed) while holding body line. The first thing that will break down is head return—kids will breathe and keep looking sideways. Plan to revisit “breathe then hide your head” early, then build toward a longer easy swim where they keep form for 50 without stopping.

Frequently Asked Questions#

What if a few kids can’t swim a full 25 freestyle yet?▾

Keep them in the same lane flow, but make the reps 12.5s (to the flags or mid-pool) with a wall reset. They still do the same breathing cue; they just turn early and go again. No one sits out.

How do you keep send-offs simple on day one?▾

Use one repeat interval for the whole lane (like :40 for 25s). Tell them: “Leave when the big hand hits the top.” If they miss it, they leave on the next top—don’t turn it into a math lesson.

What’s the safest way to introduce flip turns to new swimmers?▾

Start with a wall somersault and a push-off on the back or side. No racing into the wall. The goal is comfort with the flip motion and a tight streamline, not a legal competition turn.

We don’t have enough kickboards/fins. What do I run instead?▾

Do hands-on-wall kick, vertical kick, and side-kick without a board (one arm out front, one at side). For speed feel, use short 6–8 second kick bursts instead of fins.

How many lanes should I use if the group is mixed ability?▾

Two lanes if you can: one for “still learning to breathe/stop a lot” and one for “can swim 25s continuously.” Keep the same skill focus in both lanes; just change distance and rest.