First Strokes Beginner Freestyle Program

First Strokes Swimming Program will transform how you feel in the water as a novice swimmer.

First Stroke's swimming programs are for the beginner to intermediate swimmer, who need to build a more confident relationship with the water, improve their basic swimming skills and movement pattern awareness.


Program 1: Sat  5, 12, 19 Jan 9.30 - 10.10 am: and Sat 2, 9, 16 Feb 10.45 - 11.25 am - 3 places left

6 x 40 min sessions

Program 2: Sat  5, 12, 19 Jan.  10.15 - 10.55 am and Sat 2, 9, 16 Feb  11.30 am - 12.10 pm - 3 places left

6 x 40 min sessions 

(no session Sat 26 Jan)

$280 incl GST - Book now

The program will help you relax and enjoy being in the water. You will work through a set of progressive drills that move towards constructing an easy basic freestyle stroke and be able to confidently swim your first 10m – 25m!

You'll then be ready for Total Immersion Level 1.0 Effortless Endurance program.


" stroke is getting better; with time it feels more natural and easy. Last night in class, I swam 25 m straight with breathing, including swimming in the deeper section of pool, which felt like biggest achievement ever. I would previously have panicked, a lot,  but have now overcome my fears. 

Thank you so much for everything. I was at the verge of giving up on swimming when I started with Swimlab in Feb. Now, I love every bit of it!"  
Manju, started with the beginner program and has just completed the intermediate 

Who is First Strokes for?

  • You’re a beginner, with basic water skills and confidence
  • You would like to overcome the feeling panic and lack of control when you put your face in the water
  • You can swim breast stroke, and want to gain the skills and know how to proceed to freestyle
  • You’re able to swim basic freestyle but have difficulty coordinating your movements, and are exhausted after just a few strokes

What you will learn in First Strokes swimming lessons

  • How to float with ease, and relax in the water
  • How to control your breath, and remain calm when in the water
  • How to apply the basics of balance, core stability and rotation to swimming
  • Simple drills that will improve how you relate to the water

At the end of the First Strokes program you will

  • Be able to swim your first strokes with confidence and ease
  • Be comfortable and confident in the water
  • Feel in control, and calm and relaxed when swimming