First Strokes Beginner Freestyle Program

First Strokes Beginner and Progressive Freestyle Programs will transform how you feel in the water as a novice swimmer.

These beginner programs are for the beginner to intermediate swimmer, who needs to build a more confident relationship with the water, improve their basic swimming skills and movement pattern awareness. Groups are a maximum of 4 swimmers and our coach is IN the water with you, giving demo's of the sequence, offering hands on support and correction for a safe and enjoyable learning experience.
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 25m and beyond!

First Strokes Beginner I - PROGRAM FULL! 

Sunday's 16, 23, 30 June; 7, 14, 21 July 2019

2 - 2.40 pm

NCIE Redfern (quiet, well heated to 30 deg in winter)

$299 incl GST Enrol now 

Includes: Swimlab swim cap, pre course material, Facebook support group, Training Video's, Before and After Above video's, Skill Practice Cheat Sheet

  • Unable to swim more than 10m
  • Struggles to coordinate arm and leg movements that make freestyle feel easy
  • Limited knowledge, or ability to fit breathing into the stroke
  • Gets breathless and has to stand up after short efforts
  • May have already completed Beginner First Strokes with Swimlab, or another Beginner program, and need to consolidate and repeat basic confidence building skills again


Progressive Freestyle II - 2 places left!

Sunday's 16, 23, 30 June; 7, 14, 21 Aug 2019

2.45 - 3.25 pm

NCIE Redfern (quiet, well heated to 30 deg in winter)

$299 incl GST Enrol now 
Includes: Complimentary swim cap, 6 training video’s, 3 guided practice sessions, Post session below water video, with suggested personalised tips for progress, instruction by TI Level 1.0 Qualified Coach, 4 swimmers max per group/ coach ‘in’ water and hands on
  • Able to swim between 15-25m
  • Able to coordinate arm and legs movements but deteriorates over longer swims towards 25m
  • Able to fit breathing into the stroke but deteriorates over longer swims
  • Unable to swim more than 25m due to breathlessness 

Swimmers who are able to swim 50m unaided freestyle,  are ready for Total Immersion Level 1.0 Effortless Endurance! 


More Autumn / Winter program dates coming soon - register your interest now!


" 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