NON SWIMMER – small pool

LEVEL 1 – shallow end: 7.30pm Wed, 7.30pm Thurs, 8.00pm Fri, 3.00pm Sun

Skill Development

1*enter the water confidently and unaided using a swivel entry

2*put face in water and blow bubbles for 5 secs

3*bob up and down to fully submerge the head – repeat 6 times continuously

4*move freely around the pool using a combination of hop, jump, skip etc

5*open eyes under water and identify an object selected by the teacher

Stroke Development

6*travel 5m using an alternating kicking action with a float(s)

7*travel 5m using a simultaneous kicking action with a float(s)

8*standing with the arms in the water stretched in front of the shoulders,   show an underwater alternating arm action

9*standing with the arms in the water stretched in front of the shoulders, show an underwater simultaneous arm action

10*achieve a horizontal position on the back with a float(s)

LEVEL 2 – deep end: 7.30pm Wed, 7.30pm Thurs, 8.00pm Fri, 3.00pm Sun

Skill Development

1*push off wall or floor to show a horizontal position with face in water with/without aids

2*push off wall or floor to show a horizontal position on the back with/without aids

3*remaining in a vertical position throughout, rotate through 360 degrees with the feet off the pool floor with/without aids

4*show a motionless floating position and hold for 5 secs with/without aids

5*climb out of the pool without the use of steps

Stroke Development

6*kick 5m using an alternating action without aids on the front

7*kick 5m using an alternating action without aids on the back

8*kick 5m using a simultaneous kicking action without aids (br/s or fly legs)

9*using arms and legs travel 5m on the front without aids

10*using arms and legs travel 5m on the back without aids

BEGINNERS – small pool

LEVEL 3 – 8.00pm Wed, 8.00pm Thurs, 8.30pm Fri, 3.30pm Sun

Skill Development

1*jump into the water (minimum depth 0.9m) from the side with confidence and without support

2*submerge to kneel on the pool floor

3*submerge completely for 5 seconds

4*lie flat on the front at the surface of the water without support for 5 seconds and regain the standing position

5*stand with the arms in the water stretched in front of the shoulders, demonstrate a figure of 8 sculling – repeat 6 times consecutively

Stroke Development

6*stand with face in the water – breathe to side - repeat 6 times consecutively – breathe to front – repeat 6 times consecutively

7*kick 5m on front using a br/s type kick, with feet turned out without a float

8*kick 5m on back using an alternating action with legs long and toes pointed, hands held still at side

9*using arms and legs travel 10m on the front

10*stand with the shoulders at the water surface, hands in front, demonstrate a circular f/c arm action

LEVEL 4 - 8.00pm Wed, 8.00pm Thurs, 8.30pm Fri, 3.30pm Sun

Skill Development

1*lie flat on the back at the surface of the water without support for 5 secs and regain the standing position

2*with the eyes open pick up an object from the pool floor without hesitation and using both hands (minimum depth 0.9m)

3*from a horizontal stretched position, face in the water, arms overhead in line with the body, turn through 180 degrees, travel 5m to the side without touching the pool bottom, then climb out

4*from the wall, push off with two feet and hold a streamlined glide on the front for 5 secs

5*hold a tucked floating position for 10 secs

Stroke Development

6*kick 5m, on front or back, using a dolphin undulating action with the toes pointed

7*kick 5m, on front, using an alternating action with legs long and toes pointed without use of the hands

8*stand with shoulders under the water, hands in front and demonstrate a small circular br/s action

9*using arms and legs travel 10m on the back

10*standing upright demonstrate a circular bk/s arm action

IMPROVER 1 – main pool

LEVEL 5 – main pool, shallow widths: 8.00pm Fri, 3.00pm Sun

Skill Development

1* 3 different jumps entering feet first and showing control in flight and on landing (minimum depth 0.9m)

2*mushroom float for 10 secs

3*on the back and using two feet push from the wall into a streamlined position and hold stretched position arms overhead in line with the body for a minimum of 5 secs

4*in water of at least shoulder depth, tread water for 10 secs

5*scull head first, on the back, for a distance of 5m

6*from a horizontal, flat stretched position (face in the water) rotate through 360 degrees and regain the standing position

Stroke Development

7*kick 10m using a f/c leg action, without a float and with the hands still

8*kick 10m using a br/s leg action, with or without a float

9*kick 10m using a bk/s leg action, without a float, with arms extended overhead, hands together

10*travel 5m on the front using arms and legs, roll, and continue for 5m on the back using legs and arms

LEVEL 6 – main pool, shallow widths: 8.00pm Fri, 3.00pm Sun

Skill Development

1*a feet first surface dive to show complete submersion

2*a head first surface dive, in water of at least full stretch height depth to show complete submersion

3*a star float on the front or the back for 5 seconds

4*submerge, move underwater to an object positioned 5 m away, pick-up, surface and return to start on the back carrying the object

5*tread water, using hands and feet, for a minimum of 15 seconds, to include 2x360 degree turns in the vertical position, one in each direction

6*start with a push and glide swim underwater, through a hoop, covering a distance of 5m

Stroke Development

7*swim 10m full stroke f/c showing basic technique with regular breathing

8*swim 10m full stroke bk/s showing basic technique with regular breathing

9*swim 10m full stroke br/s showing basic technique with regular breathing

10*using a dolphin action, without a float, kick 10m on the front

IMPROVER 2 – main pool

LEVEL 7 – mid widths: 8.00pm Fri, 3.00pm Sun

Skill Development

1*a straddle jump entry into water of at least full reach height

2*from a head first surface dive, swim underwater for a distance of 5m and pick up an object using both hands; return the object to the side and then climb out unaided (minimum depth full stretch height)

3*starting with a push and glide demonstrate a forward somersault

4*scull head first, on the back, for 5m; rotate to front; somersault, scull 5m feet first on the back

Stroke Development

5*kick 20m using an efficient f/c leg action, holding a float

6*kick 20m using an efficient br/s leg action holding a float

7*kick 20m using an efficient bk/s leg action, arms extended

8*swim 25m full stroke br/s showing basic technique

9*swim 25m full stroke f/c showing basic technique

10*swim 25m full stroke bk/s showing basic technique

LEVEL 8 – deep widths: 8.00pm Fri, 3.00pm Sun

Skill Development

1*a jump with tuck entry into water of at least full reach height depth

2*tread water for 30 secs, with head above surface throughout, showing two different methods of kicking and keeping one arm out of the water for 10 secs

3*back somersault starting with a horizontal position

4*handstand in shoulder depth water for 5 secs

Stroke Development

5*kick 20m, using a fly kick, without a float and without using hands, 5m underwater and 15m at surface

6*swim 10m full stroke fly showing basic technique

7*swim 50m continuously, smoothly, on own choice of stroke(s) showing basic technique throughout and including one turn

8*demonstrate a hand touch turn for f/c covering a distance of 5m before and after the turn

9*swim 25m on either f/c or bk/s showing efficient technique

10*swim 25m on either br/s or fly showing efficient technique

ADVANCED 1 – main pool

LEVEL 9 – junior squad: 7.30pm Wed, 8.30 Fri, 3.45pm Sun

Skill Development

1*two different jumps with the 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

2*a sequence combining: push off on back and glide head first, scull for 5m, back somersault, feet first scull for 5m, rotate 360 degrees in a vertical tucked position

3*from a feet first surface dive swim underwater to retrieve a diving brick from the bottom of the pool (minimum depth full reach height) , surface and carry the object for a distance of 10m on the back and land it on the poolside

Stroke Development

4*swim continuously 50m on each of two strokes showing efficient technique throughout (10 – 20 secs rest to be taken after 50m)

5*swim 25m on each of the other two strokes showing efficient technique (10 – 20 secs rest to be taken after 25m)

6*a correct turn for fly covering a minimum of 5m before and after the turn

7*a correct hand touch turn for bk/s covering a distance of 5m before and after the turn

8*a correct hand touch turn for br/s covering a distance of 5m before and after the turn

9*kick 50m on either front or back crawl showing efficient technique - use a float for f/c and arms extended for bk/s

10*kick 25m on both br/s and fly – use a float for br/s and arms extended in front for fly (5 – 10 secs rest to be taken after 25m)

LEVEL 10 – junior squad: 7.30pm Wed, 8.30 Fri, 3.45pm Sun

Skill Development

1*a plunge dive into water of at least full reach height holding the streamlined position and covering a distance of at least 5m

2*tread water (minimum depth full reach height) and pass a ball accurately to a partner positioned 5m away

3*swim for 3mins continuously in a circuit, and include the following: one feet first surface dive, one head first surface dive, one swim through a hoop (floating just below the surface): tread water for 15 secs with one arm out of the water throughout – finish by climbing out of the deep end unaided

4*torpedo scull, on the back, feet first, hands overhead, for 10m with/without leg support

Stroke Development

5*swim continuously for 150m on any stroke or combination of strokes showing efficient technique throughout (covering a minimum of 25m continuously on any of the strokes used)

6*a f/c tumble turn covering a minimum distance of 5m before and after the turn

                complete each of the following covering 25m on each stroke and showing the appropriate turn

7*fly to bk/c

8*bk/s to br/s

9*br/s to f/c

10*swim 4x1 widths of any stroke showing correct use of the pace clock for start time and rest

ADVANCED 2 – main pool

LEVEL 11– junior squad: 7.30pm Wed, 8.30pm Fri,  3.45 Sun

Skill Development

1*3 pre swim loosening exercises

2*tread water for 1 min, with one arm out of the water for 30 secs signalling  for help

3*swim f/c, head up and propel a ball for a distance of 15m, controlling it throughout – at the end of the 15m tread water, pick up the ball with one hand, and throw it to land in a floating hoop positioned 5m away

4*on the back, scull head first for 10m, back somersault, and scull feet first for 10m, show a star float holding the position for at least 5 secs

5*from a push and glide on the back perform a back circle with the body stretched throughout

Stroke Development

6*swim continuously for 10mins using two different strokes and changing every length between an alternating and a simultaneous stroke – efficient technique must be shown throughout

7*from a push swim 4 x 50m on f/c with 10 – 15 secs rest between each 50m – efficient technique and control of stroke and pace must be shown throughout

8*from a push swim 50m on any stroke and use thew pace clock to accurately time the swim (+/- 1 sec)

9*kick for 3mins continuously changing every length between an alternating and a simultaneous kick without using the hands for propulsion

10*from a push, swim continuously 100m on a stroke other than f/c, maintaining efficient technique throughout

LEVEL 12– junior squad: 7.30pm Wed, 8.30pm Fri, 3.45 Sun

Skill Development

1*a f/c racing start, including the correct response to commands and the transition to the stroke

2*a bk/s racing start, including the transition to the stroke

3*a br/s racing start, including the transition to the stroke

4*swim 1 length (min 20m) combining an alternating arm action and a simultaneous leg kick

5*swim 1 length (min 20m) combining a simultaneous arm action with an alternating leg kick

Stroke Development

6*from a racing start, demonstrate an individual medley covering one length on each stroke (min 20m on each stroke) – efficient technique to be shown throughout

7*a bk/s tumble turn covering a distance of 5m before and after the turn

8*swim 4 x 1 length on f/c or bk/s accurately counting the number of single arm strokes for each length – rest 15 – 20 secs between each length

9*swim 4 x 1 length on fly or br/s accurately counting the number of single arm strokes for each length – rest 15 – 20 secs between each length

10*swim 100m on own choice of stroke showing a correct start, turn and finish and showing efficient technique throughout

COMPETITION DEVELOPMENT 1 & 2 :Senior Squad