Swim School Update

• Swim 3 metres Front Paddle unaided and with out support. Body position must be flat in the water, blowing bubbles or with the whole face in the water. Lots of splashing from a long leg kick and with long arms in a paddle action under the water.

• Swim 3 metre Back Paddle unaided and without support. Body position must to be flat on the back, with tummies up, ears in the water and eyes looking up. Lots of splashing from a long leg kick and with arms by the side.

• Demonstrate 4 basic Breaststroke kick movement while floating or sat on the side/ steps. Legs and feet must move together at the same time (simultaneously). Leg start together, feet bends towards the hips. Feet turn out like a penguin, legs push round together.

• Demonstrate 4 basic Dolphin movements while standing or moving in the water. Whole body must move undulating as one, from the head to hips to the toes, like a dolphin. This can be performed standing or trying movements in the water.

• Enter and exit the water safely, demonstrating a swivel and jump entry without support.
• Float on front & back and regain a standing position while using buoyancy aids.
• Signal for help in shallow water.
• Identify 3 swimming pool rules.

• Blow bubbles through their mouth & nose and submerge their whole face under the water, without wearing goggles.
• Demonstrate a basic sculling action while walking or kicking for 5 metres.

• Push and glide into 5 metres Front Paddle. Body position to be flat, face in the water blowing bubbles. Legs kicking fast from the hips, with long arms in a paddle action under the water.

• Push and Glide into 5 metres Backstroke Kick in streamline. Body position must to be flat on the back, with tummies up, ears in the water and eyes looking up. Arms to stretch into a streamline position, with one hand on top of the other. Legs kicking fast from the hips.

• Push & glide into 5 metres Basic Breaststroke using buoyancy aids. Legs and arms must move together simultaneously. Leg start together, feet bends towards the hips. Feet turn out like a penguin, legs push round together. Arms start together stretched, hand in a ‘V’ shape, moving in a circle action. Arms move first, then legs.

• Push & glide and move using 6 Dolphin leg kicks on the front with the face in the water. Whole body must move undulating as one, from the head to hips to the toes, like a dolphin.

• Enter the water using a series of jumps: pencil, star & tuck (1m depth), return to the wall and climb out without support.
• Perform 2 floats holding for 3 seconds each unaided.
• Perform a logroll and 180' flip from front to back and vice verse.
• Identify where it is safe to go swimming.

• Submerge whole body to retrieve a sinker from a depth of 1 metre, while blowing bubbles.
• Perform a stationary sculling action while floating using buoyancy aids.

• Push & glide into 10 metres Front Crawl in a depth of 1.2 metres. Body position to be flat, face in the water with pupils using either trickle or explosive breathing. Legs kicking fast from the hips. Arm action to focus on a correct entry, catch and encourage a bent arm propulsive phase. Breathing to the side every 3rd stroke.

• Push & glide into 10 metres Backstroke in a depth of 1.2 metres. Body position must to be flat on the back, with tummies up, ears in the water and eyes looking up. Legs kicking fast from the hips. Arm action to focus on a correct entry; thumb to finger, with arms entering by the ear. Correct catch and encourage a bent arm propulsive phase.

• Push & glide into 5 metres Breaststroke. Legs and arms must move together simultaneously. Leg start together, feet bends towards the hips. Feet turn out like a penguin, legs push round together. Arms start together stretched, hand in a ‘V’ shape, moving in a small circle action. Arms move first, then legs. Face in the water, with head lifting to breathe when needed.

• Push & glide into 5 metres Dolphin leg kick on the front, with the face in the water with pupils using either trickle or explosive breathing.. Whole body must move undulating as one, from the head to hips to the toes, like a dolphin.

• Jump in at a depth of 1.2 metres, submerge, push off from the floor to surface and return to the wall & exit with the use of the steps.
• Perform a sequence of 3 floats holding for 5 seconds each, unaided.
• Perform a logroll while swimming on front and back. Perform a 180' flip from front to back while swimming.
• Tread water for 20 seconds with buoyancy aids.

• Perform a push & glide, into a surface dive to swim through a hoop (1 metre depth), while demonstrating blowing bubbles.
• Perform a basic front & head first scull for 3m each, using buoyancy aids.
• Demonstrate trickle and explosive breathing while swimming front, as well as breathing to the side in a stationary position.

• Sink, push off, and glide in streamline into 15 metres Front Crawl. Body position to be flat, face in the water with pupils using either trickle or explosive breathing. Legs kicking fast from the hips. Arm action to focus on a correct entry, catch and encourage a bent arm propulsive phase. Breathing to the side every 3rd stroke. Pupils to be able to hold a smooth stroke which is effective over full distance.

• Sink, push off, and glide in streamline into 15 metres Backstroke. Body position must to be flat on the back, with tummies up, ears in the water and eyes looking up. Legs kicking fast from the hips. Arm action to focus on a correct entry; thumb to finger, with arms entering by the ear. Correct catch and encourage a bent arm propulsive phase. The stroke timing must be correct with the pupil able to complete the full distance effectively.

• Sink, push off, and glide in streamline into 10 metres Breaststroke. The full stroke must be performed using a basic timing of: arms, head, legs. Leg start together, feet bends towards the hips. Feet turn out like a penguin, legs push round together. Arms start together stretched, hand in a ‘V’ shape, moving in a small circle action. Development of correct timing of stroke. Basic head up, head down Breaststroke. Not looking to develop the glide yet at this level.

• Sink, push off, and glide in streamline into 10 metres Dolphin Kick on the front, with the face in the water with pupils using either trickle or explosive breathing. Whole body must move undulating as one, from the head to hips to the toes, like a dolphin.

• Pupils may choice one stroke to complete the 25 metre distance award. The full distance must be completed without buoyancy aids, support or stopping.

• Enter the water using a compact jump (1.5m minimum depth), submerge, push off from the floor, surface and return to the wall & exit with use of steps b. Perform 3 floating shapes in a depth of 1.2m, with each float lasting for 5 seconds, without feet touching the floor c. Tread water in a depth of 1.2m for 20 seconds d. Perform a head first surface dive, swimming 3m under the water

• Perform a shout & signal rescue.
• Perform a basic reach rescue from poolside.
• Recognise what to do if they find a swimmer who requires help in open water

• Perform a sitting dive (minimum depth 1.5m).
• Perform a forward roll.
• Perform a front, head & feet first scull for each for 3m.
• Perform a handstand.

• Sink, push off, and glide in streamline using a front crawl kick, transitioning into 25 metres Front Crawl. Body position must maintain a streamline shape, with pupils understanding how to balance the rotation of the stroke. Leg kick must be constant to support this rotation, emphasise to kick harder when breathing to the side. Arm action should be smooth, with hands entering and extending to the catch and a bent arm propulsive phase through to full extension. Pupils must be able to master breathing to side using a 3 stroke pattern. Pupils to be able to hold a smooth stroke which is effective over full distance.

• Sink, push off, and glide in streamline using backstroke kick, transitioning into 25m Backstroke. Body position must remain in a streamline shape, with pupils understanding how to balance the rotation of the stroke. Leg kick must be constant to support the rotation from the hips to match the arm action. The arm action must be effective, ensuring its entry close to the ear, with the correct catch and bent arms propulsive phase through to the hips. The stroke timing must be correct with the pupil able to complete the full distance effectively.

3. Distance Award – 25 metres Breaststroke

• Sink, push off, and glide in streamline into 25 metres Breaststroke. The full stroke must be performed using correct timing: arms, head, legs & glide. Leg kick must be performed as: legs start straight, knees Bend, heels come up towards backside, and feet turned out, and circle around until legs are straight again with big toes touching. Arm action to be simultaneous. Hands to start in V with palms facing out, scull to the catch just past shoulder width, elbows bending to create a small circle action. Pupil to master the glide to ensure an effective stroke. The timing of the stroke must be consistent across the whole distance.

• Sink, push off, and glide in streamline into 10 metres Butterfly. Full stroke should be lead by the leg kick ensuing undulation indicated from the hips through to the feet. Arm action to start with arms straight, elbows bend, hands catch, high elbows through propulsive phase through to full extension. Arms relaxed in recovery. Introduce the basic timing for the stroke. Encourage 2 or 3 stroke breathing. Kicking hands in, kicking hands out.

• Pupils may choice one stroke to complete the 50 metre distance award. Pupils must use a touch or tumble turn. The full distance must be completed without buoyancy aids, support or stopping.

• Pupils must complete the distance using two strokes, as well as using either touch or tumble turns. The full distance must be completed without buoyancy aids, support or stopping.

• Enter the water using a straddle jump (1.5m minimum depth) b. Swim 10m wearing clothes, move into a H.E.L.P position holding for 30 seconds and exit the water without support c. Tread water in a depth of 1.5m+ for 30 seconds d. Perform a head first surface dive, swimming 5m under the water to retrieve an object from the pool floor (max depth 1.8m).

• Perform a throwing rescue from poolside.
• Perform a shout rescue from poolside.
• Simulate what they would do if they found a swimmer requiring help (Call for help, 999, stay out of the water. Find rescue equipment or objects that float).
• Recognise what objects float, and which would sink.

• Perform a crouch dive (minimum depth 1.8m).
• Perform a basic touch turn. 5m in, 5m out.
• Tread water and throw, catch and shoot a ball 3 times.
• Perform a front, head and feet first scull, each for 5m.

• Perform a dive, glide in streamline into front crawl kick and swim 50m Front Crawl, performing a basic turn. Body position must maintain a streamline shape, with pupils understanding how to balance the rotation of the stroke. Leg kick must be constant to support this rotation, emphasise to kick harder when breathing to the side. Arm action should be smooth, with hands entering and extending to the catch and a bent arm propulsive phase through to full extension. Pupils must be able to master breathing to side using a 3 stroke pattern. Pupils to be able to hold a smooth stroke which is effective over full distance.

• Perform a basic backstroke start, glide in streamline into backstroke kick and Swim 50m Backstroke, performing a basic turn. Body position must remain in a streamline shape, with pupils understanding how to balance the rotation of the stroke. Leg kick must be constant to support the rotation from the hips to match the arm action. The arm action must be effective, ensuring its entry close to the ear, with the correct catch and bent arms propulsive phase through to the hips. The stroke timing must be correct with the pupil able to complete the full distance effectively.

• Sink, push off, glide in streamline and swim 50m Breaststroke performing a touch turn. The full stroke must be performed using correct timing: arms, head, legs & glide. Leg kick must be performed as: legs start straight, knees Bend, heels come up towards backside, and feet turned out, and circle around until legs are straight again with big toes touching. Arm action to be simultaneous. Hands to start in V with palms facing out, scull to the catch just past shoulder width, elbows bending to create a small circle action. Pupil to master the glide to ensure an effective stroke. The timing of the stroke must be consistent across the whole distance.

• Sink, push off, and glide in streamline using 3 fly kicks, and swim 25m Butterfly. Full stroke should be lead by the leg kick ensuing undulation indicated from the hips through to the feet. Arm action to start with arms straight, elbows bend, hands catch, high elbows through propulsive phase through to full extension. Arms relaxed in recovery. Pupils demonstrating the correct timing for the stroke. Encourage 2 or 3 stroke breathing. Kicking hands in, kicking hands out.

• Pupils may choice one stroke to complete the 200 metre distance award. Pupils must use a touch or tumble turn throughout the swim. The full distance must be completed without buoyancy aids, support or stopping.

• Pupils must complete the distance using two strokes, as well as using either touch or tumble turns throughout the swim. The full distance must be completed without buoyancy aids, support or stopping.

• Wearing clothes: Enter unknown water safely, swim 25m using a survival stroke, remove clothing while treading water and exit the water.
• Swim 25m survival Backstroke.
• Tread water in a depth of 1.8m+ for 1minute using eggbeater kick.
• Wearing clothes, perform a feet first surface dive, swim 10m under the water, pick up a brick and surface.

• Show an understanding of the rescue procedures (Assessment, planning, rescue action, aftercare).
• Swim 15m side stroke.
• Perform a wade rescue in shallow water.
• Perform a basic non contact tow. 10m out, 10m in

• Perform a completive race dive from poolside and blocks (if available).
• Perform a front crawl and backstroke tumble turn. 10m in, 10m out.
• Perform a breaststroke touch turn. 10m in, 10 out.
• Take part in a mini water polo game lasting 10minutes.