Get Adobe Flash player

Monthly Archives: November 2013

STAGE 5

 

  1. Perform a horizontal stationary scull on back
  2. Perform feet first scull 5 meters on back
  3. Perform a sculling sequence with partner 30-45sec
  4. Tread Water 30 Seconds
  5. Perform 3 different shaped  jumps into water
  6. Swim 10 metres Backstroke
  7. Swim 10 metres Front Crawl with face in water
  8. Swim 10 metres Breaststroke
  9. Swim 10 metres Butterfly
  10. Perform Handstand and hold 3 Seconds
  11. Perform a forward somersault, tucked, in the water
  12. Demonstrate Action for Getting Help

 

If in deep water 10. vertical position in water acceptable

 

STAGE 6

  1. Demonstrate action for prep. For exercise
  2. Sink,push off, on side from wall, glide kick and rotate onto backstroke
  3. Sink,push off, on side from wall, glide kick and rotate onto frontcrawl
  4. Swim 10 metres with clothes on
  5. Frontcrawl to include 6 rhythmical breaths
  6. Breaststroke to include 6 rhythmical breaths
  7. Butterfly to include 6 rhythmical breaths
  8. Swim 25 metres Swimmer choice of stroke
  9. Perform Shout and Signal Rescue
  10. Perform Surface Dive
  11. Exit Pool without using steps

STAGE 7

  1. Swim 25 metres Backstroke
  2. Swim 25 metres Frontcrawl
  3. Swim 25 metres Breaststroke
  4. Swim 25 metres Butterfly
  5. Perform a Sitting Dive
  6. Swim 50 metres using same stroke
  7. Swim 100 metres using 3 different strokes
  8. Tread Water using Egg Beater Leg Kick 30 sec
  9. Complete Obstacle Course using 4 Objects with feet off floor through duration
  10. Perform sequence of movement 1 minute duration
  11. Scull, head first, feet first, Rotation – forwards, backwards, somersault, log roll, floating, star float
  12. Tuck Float, swimmer to add 1 float shape
  13. Egg Beater moving lifting arms out of water

STAGE 8

  1. Complete set lasting 400m on time set by coach
  2. Swim 400m using 1 stroke
  3. Kick 25 metres Backstroke with/without float
  4. Kick 25 metres Breastroke with/without float
  5. Kick 25 metres Butterfly without float
  6. Kick 25 metres Frontcrawl with/without float
  7. Perform Backstroke turn 10m in 15m out
  8. Perform Breastroke turn 10m in 15m out
  9. Perform Butterfly turn 10m in 15m out
  10. Perform Frontcrawl turn 10m in 15m out
  11. Exit pool from side