1. P&G + 200m Back + competitive start and 3 Backstroke turns. Push and glide and swim 200m backstroke, showing backstroke competitive start and at least 3 Backstroke turns.
2. P&G + 150m F/C. Push and glide and swim 150 metres front crawl, including turns onto the wall (performed to Swim England expected standards.)
3. P&G + 100m Breast (OP) with underwater strokes. Push and glide and swim breaststroke for at least 100m (OP), performing underwater strokes (performed to Swim England expected standards.)
4. P&G + 50m Fly. Push and glide and swim 50 metres butterfly (performed to Swim England expected standards.)
5. P&G + 100m IM. Push and glide and swim 100 metres IM (performed to Swim England expected standards.)
6. Perform a movement sequence (linking skills with strokes and sculls) of one minute duration, in a group of three or more. Incorporating a number of the following skills;
Sculling: head first, feet first. Rotation: forward or backward somersault, log roll. Floating: star on the front or on the back, tuck float, create own. Eggbeater: Moving, lifting one or both arms out of the water
7. Tread water + then sprint the length of the pool after following the sequence (see description.) Tread water using eggbeater action for 30 seconds. Tread water using sculling for 30 sec. Tread water using flatter kick for 30 sec. Sprint to the other side of the swimming pool.
8. Complete an obstacle course (Min 4 objects) with feet off the pool floor throughout. Complete an obstacle course (using minimum of four objects) with feet off the pool floor throughout.
9. TIME SWIM! Swim 75 metres in 2 minutes using three different strokes and demonstrating good technique. Swim 75 metres in 2 minutes using three different strokes and demonstrating good technique.
10. Plunge dive into water of at least full reach depth, then holding a glide for 5 metres. Plunge dive into water of at least full reach depth, holding a glide for 5 metres.)
11. Propel a ball for 25m, controlling it throughout + 2 changes of direction. Propel a ball for a minimum distance of 25 metres, controlling it throughout and demonstrating two changes of direction of a least 90 degrees
12. Introducing to Fin swim, Water Polo, open water swim technique. Introduce to BiFins, MonoFin and a front face snorkel. Water Polo/Tarzan swimming, open water safety, no wall continues swimming, sighting. Games with the ball.
13. Know corrective drills for different part of a stroke (see description below.) 6 drills for Frontcrawl and Backstroke. Different drills for different parts of the stroke: Catch, arm recovery, hip rotation, breathing, feeling of water, timing and 3/4 drills for Butterfly and Breaststroke.
14. Be able to explain timing between arms and legs and breathing in all 4 strokes. Be able to explain and demonstrate timing between arms and legs and breathing in all 4 strokes.
15. Be able to explain leg action in all 4 strokes. Be able to explain leg action in all 4 strokes.
16. Be able to explain arm action in all 4 strokes. Be able to explain and show arms action in all 4 strokes. Know catch, pull, and push parts of all strokes and to be able to show it on dry land.