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Pool > Lessons > Adults
Travel 10 metres using alternating kicking action. (Aids if necessary)
Travel 10 metres using simultaneous kicking action. (Aids if necessary)
Standing, arms outstretched in water, show an underwater alternating arm action.
Standing, arms outstretched in water, show an underwater simultaneous arm action.
Achieve a horizontal position on the back. (Aids if necessary)
Face in water, blow bubbles for 5 seconds.
Bob up and down, head submerged. Repeat 6 times.
Hop, skip, and jump moving freely around pool.
Identify an underwater object with eyes fully opened
Enter water using a swivel entry.
Kick 10 metres using a simultaneous action.
5 metres on front using arms and legs.
Kick 10 metres using an alternating action on back.
Kick 10 metres using an alternating action on front.
10 metres on back using arms and legs.
Show a motionless float, hold for 10 seconds.
Rotate through 360 degrees in a vertical position, feet off the floor.
Push off wall or floor on front showing a horizontal position. Face in water.
Push off wall or floor on back showing a horizontal position.
Climb out of pool without the use of steps.
Level 3 - INTERMEDIATE
Travel 10 metres on the front using legs and arms, roll, and continue for 5 metres on the back using legs and arms.
Kick 10 metres using a Backcrawl leg action. Arms extended overhead and hands together.
Kick 10 metres using a Breaststroke leg action. Hands and arms still and outstretched.
Kick 10 metres using a Front Crawl leg action. Hands and arms still and outstretched.
Mushroom float for 10 seconds.
Jump in entering feet first and showing control in flight and on landing (Minimum depth 0.9m)
Using two feet and on the back push and glide from wall into a streamlined position with arms stretched overhead and in line with the body. Hold for 5 seconds.
In water of at least shoulder depth, tread water for 30 seconds.
Scull head first, on back for 5 metres.
From a horizontal, flat stretched position (face in water) rotate through 360 degrees and regain the standing position.
Swim 25 metres full stroke Backcrawl showing basic technique with regular breathing.
Swim 25 metres full stroke Front Crawl showing basic technique with regular breathing.
Using a dolphin action, without a float, kick 10 metres on the front.
Swim 25 metres full stroke Breaststroke showing basic technique with regular breathing.
A star float on the front or the back for 10 seconds.
A head first surface dive, in water of at least full stretch height to show complete submersion.
A feet first surface dive to show complete submersion.
Submerge, move underwater to an object positioned 5 metres away, pick up and return to start on back carrying the object.
Tread water, using hands and feet, for a minimum of 15 seconds, to include 2 x 360 degrees turns in the vertical position, one in each direction.
Start with a push glide swim underwater, through a hoop, covering a distance of 5 metres.
Level 5 - ADVANCED
Swim 25 metres on each of the other two strokes showing efficient technique (10 -20 second rest to be taken after 25 metres)
Kick 25 metres on both Breaststroke and Butterfly. Use a float for Breaststroke and arms extended in front for Butterfly. (5 - 10 sec rest to be taken after 25 metres)
Kick 50 metres on either Front or Back Crawl showing efficient technique. Use a float for Front Crawl and arms extended above for Back Crawl.
A correct hand touch turn for Breaststroke covering a distance of 5 metres before and after the turn.
A correct turn for Butterfly covering a min. of 5 metres before and after the turn.
Swim continuously 50 metres on each of two strokes showing efficient technique throughout. (10 - 20 secs rest after 50 metres)
A correct hand touch turn for Backcrawl covering a distance of 5 metres before and after the turn.
From a feet first surface dive swim underwater to retrieve a brick from the bottom of the pool (min. depth full reach height), surface and carry the object for a distance of 10 metres on back and land it on the poolside.
A sequence combining: push and glide on back head first, scull for 5 metres, back somersault, feet first scull for 5 metres, rotate 360 degrees in a vertical tucked position.
Two different jumps with body straight on entry into water of at least full reach depth, gaining height and taking up a different position in flight selected from straight, tuck, pike, star, turning.
A Front Crawl tumble turn covering a minimum distance of 5 metres before and after the turn.
Complete 25 metres on each stroke showing an appropriate turn. Butterfly - Back Crawl; Back Crawl - Breaststroke; Breaststroke - Front Crawl.
Swim 4 x 1 widths of any stroke showing correct use of the pace clock for start time and rest periods.
Swim continuously for 150 metres any stroke or combination of strokes showing efficient technique throughout (covering a minimum of 25 metres continuously on any of the strokes used)
Torpedo scull, on back feet first, hands overhead, for 10 metres with/without leg support.
Tread Water (min. depth full reach height) and pass a ball accurately to a partner 5 metres away.
A plunge dive into water of at least full reach height holding the streamlined position and covering a distance of at least 5 metres.
Swim continuously for 3 mins in a circuit, include, 1 feet first surface dive, 1 head first surface dive, 1 swim through a hoop (below surface), tread water 15 secs with one arm out of water. Climb out of deep end.