Discover Swimming

Demonstrate 10 consecutive submersions, exhaling through mouth AND nose.

Retrieve an object with the face fully submerged at full arm extension.

Retrieve an object with the face fully submerged at full arm extension.

Push and glide on FRONT with arms.

Propel through the water for 5m.

Jump in, complete a horizontal rotation onto the back and propel to the side of the pool.

Float on FRONT in a streamlined position.

Float on BACK in a streamlined position.

Rotate from front to back and back to front with arms by the side.

Push and glide on BACK with arms.

Push and pull the water to complete one vertical rotation, face fully submerged.

Jump in, complete a horizontal rotation onto the back and propel to the side of the pool.

Demonstrate one breaststroke leg action in a streamlined position on BACK.

On BACK, rotate up to 90d on each side, with arms by the side for 5m whilst kicking.

Push and pull the water to complete one vertical rotation clockwise and one anti-clockwise WITH legs in the tucked position.

Tread water, using arms and legs for 30 seconds, call for help, receive aid and float for 60 secs.

Demonstrate 5m flutter kick action on BACK in a streamlined position.

Demonstrate 5m dolphin action in a streamlined position on FRONT.

Perform a surface dive to retrieve an object.

Scull 5m on BACK, head first, utilising a figure of 8 actions to move backwards with arms by the side.

Demonstrate 10m flutter kick action on FRONT.

Demonstrate 5 consecutive breaststroke leg actions on the front.

Propel 10m, tread water for 60 seconds, receive float aid and propel to the nearest wall.

Demonstrate front crawl arms over 5m.

Demonstrate 10m flutter kick action on BACK.

Demonstrate one butterfly arm action in a horizontal position.

Demonstrate 10m dolphin kick action on the front.

Demonstrate 15m flutter kick action on FRONT.

Scull 5m on back, FEET FIRST, utilising a figure of 8 actions to move forwards with arms extended.

Kick 15m breaststroke in a streamlined position on FRONT.

Demonstrate front crawl arms over 10m.

Demonstrate 15m flutter kick action on BACK.

Demonstrate 5 consecutive butterfly arm actions in a horizontal position.

Demonstrate 15m dolphin action in a streamlined position on FRONT.

Demonstrate backstroke arms over 10m.

Demonstrate 20m flutter kick action on FRONT in a streamlined position.

Demonstrate 20m flutter kick action on BACK in a streamlined position.

Kick 20m breaststroke in a streamlined position.

Demonstrate 20m dolphin action in a streamlined position.

Scull 5m on the front, HEAD FIRST, utilising a figure eight action.

Demonstrate 15m flutter kick action on BACK.

Demonstrate backstroke arms over 15m.

Demonstrate breaststroke arms over 15m.

Demonstrate butterfly arms over 15m.

Demonstrate a grab start.

Demonstrate front crawl WITH bilateral breathing over 20m.

Demonstrate backstroke over 20m.

Demonstrate breaststroke over 20m.

Demonstrate butterfly over 20m.

Demonstrate 100m of continuous swimming utilising the full stroke technique.

Demonstrate a front crawl tumble-turn.

Demonstrate a backstroke tumble-turn.

Demonstrate 5m underwater undulation, front & back, from a backstroke start

Scull 5m on back, FEET FIRST, utilising a figure of 8 actions to move forwards with arms extended above the head.

Demonstrate a track start.

Swim 60 metres freestyle, demonstrating good rhythm and breathing.

Swim 60 metres backstroke, demonstrating good rhythm and breathing.

Swim 40 metres breaststroke attempting to pull out and regular breathing.

Swim 10 metres using a butterfly action.

Using a kickboard kick 4 x 20 metres freestyle and backstroke.

Pull 20 metres freestyle using a pull buoy.

Using a pull buoy, scull 15 metres on FRONT and BACK, HEAD FIRST and FEET FIRST.

Demonstrate a good push and glide on front and back; hold and kick underwater for 5 metres.

Swim 80 metres using 2 different strokes, holding good technique and turns without stopping.