Helping the next generation stay safe and confident in the water.
| LEVEL | SUNDAY |
|---|---|
| Level 1 Beginner | 9:15 am – 9:50 am, 9:50 am – 10:25 am |
| Level 1 Advanced | 9:15 am – 9:50 am, 9:50 am – 10:25 am |
| Level 2 | 9:15 am – 10:00 am |
| Level 3 | 9:15 am – 10:30 am |
| Level 4 | 9:15 am– 10:30 am |
| Level 5-7 | 10:30 am – 12:00 pm |
|
SKILL
|
ACTIVITY
|
|---|---|
|
Safe Entry
|
Both hands to one side turn and lower
body into water
|
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Submerging
|
Under the sea
|
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Rotation Float
|
Assisted by Instructor
|
|
Safety Talk
|
Demonstrate Help Signals
Explain the most important person is
them and how to rescue someone by
calling for help.
|
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Kicking With Board
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Assisted to Unassisted
|
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Streamline
|
Rocket Ship Countdown
|
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Puppy Paddles
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Paddles with face in water
|
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Freestyle
|
Freestyle arms with Board
|
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Back Kicking
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Back kicking with board
|
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Survival Backstroke
|
Chicken, Aeroplane, soldier
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Rotation Float
|
Front Float face down, Rotate back float stand up
|
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Streamline
|
Streamline with Drop down start from floor
|
|
Freestyle 10 Meters
|
Freestyle with face down and Bubbles
|
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Breathing Exercise
|
Bubble Bubble Breathe
|
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Back Streamline With Board 10
Meters
|
Long Neck pointed toes
|
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Backstroke 10 Meters
|
Straight Arms
|
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Survival Backstroke 10 Meters
|
Chicken Aeroplane Shoulder
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Rescue
|
Reach Rescue with Noodles
|
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Sinkies/ Game
|
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Streamline
|
Drop down start from Floor
|
|
Freestyle 15 M
|
Bi Lateral Breathing
(Guide Arm)
|
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Breast Stroke Kick with
Board
|
BEND FLEX KICK 15M
|
|
Butterfly Kick
|
Arms on Side
Wave like Motion, feet together
slapping the water
|
|
Back Streamline
|
Eyes up, head back, Fast kicks from the
hip
|
|
Backstroke 10M
|
10 M Continual Arms
|
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Side Stroke
|
10 M Using Breaststroke kick
|
|
Survival Backstroke
|
15M Chicken Airplane Soldier
|
|
Survival Backstroke
Sequence
|
5M Front, Turn, Back Float Chicken,
Airplane Soldier, 5M Back turn Front Float
Freestyle
|
|
Rescue
|
2M Throw Rescues with board
|
|
Game/Sinkies
|
Content
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Streamline
|
Drop Down Submerge Start
|
|
Freestyle
|
25 M with Correct head position, guide
arm and breathing
|
|
Breaststroke
|
25 M Arms and Legs with correct timing
KICK, PULL GLIDE
|
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Backstroke
|
Thumbs out, hands rotate pinkies in water
|
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Side Stroke
|
Pick Apple, Swap hands, Put apple in
basket
|
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Treading Water
|
Egg beater legs, Skullying hands
|
|
Combination Swim
|
25 M Freestyle (2nd Stroke of choice)
|
|
Survival Backstroke
|
15M Chicken Airplane Soldier
|
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Underwater Swim
|
5 M underwater swim
|
|
Somersaults
|
Swim then Somersault Continue to swim
|
|
Rescue
|
Line Throw - Practice with ball rope 5 M
|
|
Diving
|
Seated Dives
|
|
Game/Sinkies
|
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Submerge Start
|
7 M then Start Stroke
|
|
Underwater Swim
|
12.5 M
|
|
Freestyle
|
50 M
|
|
Breaststroke
|
50 M
|
|
Backstroke
|
50 M
|
|
Side Stroke
|
50 M
|
|
Backstroke
|
50 M
|
|
Pull in & Turn
|
Tumble turn on wall (freestyle or
backstroke)
|
|
Combination Swim
|
50 M Freestyle 50 M (Stroke of Choice)
|
|
Tread Water
|
2 Mins with correct technique
|
|
Diving
|
Crouch Dive
|
|
Rescue
|
Tube Tow 5 M
|
|
Fun Activity like
weighted hoops/ Bricks
|
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Pull in Turn, Push off to
Streamline
|
Warm up off wall
|
|
Submerged Start
|
5 M
|
|
Pull in & Turn
|
Tumble turn on wall (freestyle or
backstroke)
|
|
Freestyle
|
50 M
|
|
Breaststroke
|
50 M
|
|
Backstroke
|
50 M
|
|
Side Stroke
|
50 M
|
|
Backstroke
|
50 M
|
|
Combination Swim
|
200 M (50 M of 4 survival)
|
|
Rescue
|
Rescue Tow
|
|
Rescue
|
Line Tow (Rope Throw)
|
|
Rescue
|
Clothed Swim
|
|
SKILL
|
ACTIVITY
|
|---|---|
|
Submerged Start 10M
|
3 butterfly kicks, drop 1 arm freestyle
w/Bilateral Breathing
|
|
Underwater Swim 15m
|
Encourage Bubbles out of nose in Streamline
& On Back
|
|
100 M Breaststroke
|
Technique and Time
|
|
100 M Side Stroke
|
Technique and Time
|
|
100 M Backstroke
|
Technique and Time
|
|
100 M Freestyle
|
Technique and Time
|
|
400 M Combination Swim (100m Each
Survival)
|
Correct order Free, Breast, Survival Back,
Side stroke
|
|
Rescue
|
Rescue Tow
|
|
Rescue
|
Line Tow (Rope Throw)
|
|
Rescue
|
Clothed Swim
|
PFDs are to be worn at least once a month.
Practice putting on and off and floating is a requirement.
Instructor to choose what parts of the lesson they would like to teach with PFDs
APPLIES TO ALL LEVELS
