Non-Swimmers 2:NSA2/10m distance

• Buoyancy aids may be used

• Push off wall or floor to show a horizontal position on the front with face in water with/without aids

• Push off wall or floor to show a horizontal position on the back with/without aids

• Remaining in a vertical position throughout rotate through 360 degree with feet off the pool floor with/without aids

• Show a motionless floating position & hold for 5 seconds with/without aids

• Climb out of the pool without the use of the steps

• Kick 5 metres using an alternating action without aids on the front

• Kick 5 metres using an alternating action without aids on the back

• Kick 5 metres using a simultaneous (breaststroke/dolphin) kicking action without aids

• Using arms and legs travel 5 metres on the front without aids

• Usingarms and legs travel 5 metres on the back without aids

Beginners 1:NSA3/15m and 20m distance

• No aids to be used except where specifically stated

• Jump into the water (minimum depth 0.9 metres) from the side with confidence & without support

• Submerge to kneel on pool floor

• Submerge completely for 5 seconds

• Lie flat on the front at the surface of the water without support for 5 seconds & regain the standing position

• Stand with arms in the water stretched in front of the shoulders, demonstrate a figure of 8 sculling action-repeat 6 x consecutively

• Stand with face in water & breathe to side 6 x & breathe to front 6 x consecutively

• Kick 5 metres on front using a Breaststroke type kick, with feet turned out with or without a float

• Kick 5 metres, on back, using an alternating action with legs long and toes pointed hands held still at side

• Using arms & legs travel 10 metres on the front

• Stand with shoulders at the water surface, hands in front demonstrate a circular Front Crawl arm action

Beginners 2:NSA4/25m distance

• No aids to be used except where specifically stated

• Lie flat on the back at the surface of the water without support for 5 seconds & regain the standing position

• With eyes open pick up an object from the pool floor without hesitation & using both hands (minimum depth 0.9 metres)

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

• From the wall, push off with 2 feet & hold streamlined glide on the front for 5 seconds

• Hold a tucked floating position for 10 seconds

• Kick 5 metres, on front or back, using a dolphin undulating action with toes pointed

• Kick 5 metres, on front, using an alternating action with legs long and toes pointed without use of hands

• Stand with shoulders under the water, hands in front & demonstrate a small circular Breaststroke action

• Using arms & legs travel 10 metres on the back

• Standing upright demonstrate a circular Back Crawl arm action

Improver 1A:NSA5/50m distance

• 3 different jumps entering feet first & showing control in flight & on landing (minimum depth 0.9 metres)

• A mushroom float for 10 seconds

• On the back & using 2 feet push from the wall into a streamlined position & hold stretched position arms overhead in line with the body for a minimum of 5 seconds

• In water of at least shoulder depth, tread water for 10 seconds

• Scull head first, on the back, for a distance of 5 metres

• From a horizontal, flat stretched position (face in the water) rotate through 360 degree & regain the standing position

• Kick 10 metres using a Front Crawl leg action, with hands held still out in front

• Kick 10 metres using a Breaststroke leg action, with or without a float

• Kick 10 metres using a Back Crawl leg action, without a float with arms extended overhead, hands together

• Travel 5 metres on the front using legs & arms, rotate horizontally, & continue for 5 metres on the back using legs & arms

Improver 1B: NSA6/100m distance

• Feet first surface dive to show complete submersion

• Head first surface dive, in water of at least full stretch height depth (or 1.8m) to show complete submersion (or from swimming on surface submerge to touch bottom of pool with both hands)

• Star float on the front or the back for 5 seconds

• Submerge, move underwater to an object positioned 5 metres away, pick-up, surface & return to start on the back carrying the object

• Tread water, using hands & feet, for a minimum of 15 seconds, to include 2 x 360 degree turns in the vertical position, one in each direction

• Start with a push & glide swim underwater, through a hoop, covering a distance of 5 metres

• Swim 10 metres full stroke Front Crawl showing basic technique with regular breathing

• Swim 10 metres full stroke Back Crawl showing basic technique with regular breathing

• Swim 10 metres full stroke Breaststroke showing basic technique with regular breathing

• Using a dolphin action, without a float, kick 10 metres on the front

Improver 2A:NSA7/200m distance

• A straddle jump entry into water of at least full reach depth (or 1.8m)

• From a head first surface dive swim underwater for a distance of 5 metres & pick up an object using both hands; return the object to the side & then climb out unaided (minimum depth full stretch height)

• Starting with a push and glide demonstrate a forward somersault

• Scull head first, on the back, for 5 metres; rotate on front; half forward somersault, scull 5 metres feet first on the back

• Kick 20 metres using an efficient Front Crawl leg action, holding a float

• Kick 20 metres using an efficient Breaststroke leg action, holding a float

• Kick 20 metres using an efficient Back Crawl leg action, arms extended

• Swim 25 metres full stroke Breaststroke showing basic technique

• Swim 25 metres full stroke Front Crawl showing basic technique

• Swim 25 metres full stroke Back Crawl showing basic technique

Improver 2B:NSA8/400m distance

• Jump with tuck entry into water of at least full reach height depth (or 1.8m)

• Tread water for 30 seconds, with head above surface throughout, showing 2 different methods of kicking to include 1 arm out of the water for 10 seconds

• Back somersault starting with a horizontal position

• Handstand in shoulder depth water for 5 seconds

• Kick 20 metres, using a Butterfly kick, without a float & without using hands, 5 metres underwater & 15 metres at surface

• Swim 10 metres full stroke Butterfly showing basic technique

• Swim 50 metres continuously, smoothly, on own choice of stroke(s) showing basic technique throughout & including 1 turn

• Demonstrate a hand touch turn for Front Crawl covering a distance of 5 metres before & after the turn

• Swim 25 metres on either Front Crawl or Back Crawl showing efficient technique

• Swim 25 metres on either Breaststroke or Butterfly showing efficient technique

Advanced 1A:NSA9/600m distance

Skill Development

• 2 different jumps with body straight  on entry into water of at least full reach depth, gaining height & taking up a different position in flight selected from straight, tuck, pike, star, turning

• A sequence combining: push off on back & glide head first, scull for 5 metres, back somersault, feet first scull for 5 metres, rotate 360 degrees in a vertical tucked position

• From a feet first surface dive swim underwater to retrieve a diving brick form the bottom of the pool (minimum depth full reach height (or 1.8m)), surface & carry the object for a distance of 10 metres on the back & land it on the poolside

Stroke Development

• Swim continuously 50 metres on each of 2 strokes showing efficient technique throughout (10-20 second rest to be taken after 50 metres)

• Swim 25 metres on each of the other 2 strokes showing efficient technique (10-20 second rest to be taken after 25 metres)

• A correct turn for Butterfly covering a minimum of 5 metres before & 5 metres after the turn

• A correct hand touch turn for Breaststroke covering a distance of 5 metres before & after the turn

• Kick 50 metres on either front or Back Crawl showing efficient technique.  Use a float for Front Crawl & arms extended above for Back Crawl

• Kick 25 metres on both Breaststroke & Butterfly.  Use a float for Breaststroke & arms extended in front for Butterfly (5-10 second rest to be taken after 25 metres)

Advanced 1B:NSA10/800m distance

Skill Development

• A plunge dive into water of at least full reach height (or 1.8m) holding the streamlined position & covering a distance of at least 5 metres

• Tread water (minimum depth full reach height) & pass a ball accurately to a partner positioned 5 metres away

• Swim for 3 minutes continuously in a circuit, & include the following; 1 feet first surface dive, 1 head first surface dive, 1 swim through a hoop (floating just below the surface); tread water for 15 seconds with 1 arm out of the water throughout.  Finish by climbing out of the deep end, unaided

• Torpedo scull, on the back, feet first, hands overhead, for 10 metres with/without leg support

Stroke Development

• Swim continuously for 150 metres on any stroke or combination of strokes showing efficient technique throughout (covering a minimum of 25 metres continuously on any of the strokes used)

• A Front Crawl tumble turn covering a minimum distance of 5 metres before & 5 metres after the turn

• Complete each of the following covering 25 metres on each stroke showing an appropriate turn

• Butterfly        - Back Crawl

• Back Crawl   - Breaststroke

• Breaststroke - Front Crawl

• Swim 4 x 1 widths of any stroke showing correct use of the pace clock for start time & rest periods

Advanced 2A:NSA11/1000m distance

Skill Development

• 3 pre swim loosening exercises

• Tread water for 1 minute, to include one arm out of the water for 30 seconds signalling for help

• Swim Front Crawl, head up, and propel a ball for a distance of 15 metres, controlling it throughout.  At the end of the 15 metres tread water, pick up the ball with one hand, and throw it to land in a floating hoop positioned 5 metres away

• On the back, scull head first for 10 metres, back somersault, and scull feet first for 10 metres, show a star float holding the position for at least 5 seconds

• From a push and glide on the back perform a back circle with body stretched throughout

Stroke Development

• Swim continuously for 10 minutes using two different competitive strokes and changing every length between an alternating and simultaneous stroke.  Efficient technique must be shown throughout

• From a push, swim continuously 100m on a stroke other than Front Crawl, maintaining efficient technique throughout

• From a push swim 4 x 50 metres on Front Crawl with 10-15 seconds rest between each 50 metre.  Efficient technique and control of stroke and pace must be shown throughout

• From a push swim 50 metres on any stroke and use the pace clock to accurately time the swim (+/- 1 second)

• Kick for 3 minutes continuously changing every length between an alternating and simultaneous kick without using the hands for propulsion

Advanced 2B:NSA12/1500m distance

Skill Development

• A Front Crawl racing start, including the correct response to commands and the transition to the stroke

• A Back Crawl racing start, including the transition to the stroke

• A Breaststroke racing start including the transition to the stroke

• Swim one length (min 20 metres) combining an alternating arm action and a simultaneous leg kick

• Swim one length (min 20 metres) combining a simultaneous arm action and an alternating leg kick

Stroke Development

• From a racing start demonstrate an individual medley covering one length on each stroke (min 20 metres on each stroke).  Efficient technique must be shown throughout

• Back Crawl tumble turn covering a minimum distance of 5 metres before and after the turn

• Swim 4 x 1 length on Front Crawl or Back Crawl accurately counting the number of single arm strokes for each length.  Rest 15-20 seconds between each length

• Swim 4 x 1 length on Butterfly or Breaststroke accurately counting the number of strokes for each length.  Rest for 15-20 seconds between each length

• Swim 100 metres on own choice of stroke showing a correct start, turn and finish and showing efficient technique throughout

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