Cool-down and review

Setup

1. Lanes by ability, at the end of the session once the main set is done; a qualified teacher on deck at the end where the group will gather.
2. Learners who can't yet swim a length cool down across the width in the shallow end.

How it runs

1. Two to four easy lengths or widths in any stroke, with backstroke encouraged; kicking on the back with a board also works.
2. Circle swim in each lane: keep to one side and leave about five seconds before the next swimmer sets off.
3. Back at the wall, float on the back for 30 seconds, with a noodle if needed, breathing slowly.
4. Holding the wall, gentle stretches: arm across the chest, slow shoulder rolls, calves against the wall.
5. Review: each swimmer names one thing that went well today and one thing to practise next time; the teacher adds one point for the whole group.
6. Get out by the steps or ladder, walk on the deck and have a drink.

Coaching points

• Slow and long, breathing easily; this is not a race.
• Breathe out fully into the water to help everything relax.
• Keep the review short and specific: one good thing, one next step.
• Watch for anyone cold or tired and get them out first.

Common mistakes

• The cool-down turning into a race to the end.
• Swimmers drifting away while others talk; keep the group together at the wall.
• Rushing to climb out over the edge instead of using the steps.