Game version
Eyes-up swim-and-pass: swim a short distance with the ball in front and pass it to a partner. Swap, with a coach watching.
Freestyle to Backstroke Roll
Roll from front to back and back again without stopping, so you can swim and watch at once.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Swim 4 head-up freestyle strokes.
Core: Medium. Beat only your own smooth control.
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Pool
- Level · skill
- Developing · Swimming
The steps
How it works
- Swim 4 head-up freestyle strokes.
- Roll onto your back and take 4 backstroke strokes.
- Roll back to your front and keep going.
- Do 6 widths.
Coaching point
Roll quick, keep moving.
Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (short), Core (medium), More (a little longer). Beat only your own smooth control.
Story
You are a ship carrying treasure across the harbor.
My best
Beat your own count
Beat only your own smooth control. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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