Bronze, Silver and Gold - Advanced Skills Series

All the Bronze, Silver and Gold - Advanced Skills Series lessons are shown below:

BRONZE SWIMMER

What you will learn

  1. Swim 200 metres within 6 minutes using a recognised competition stroke.
  2. Swim 50 metres in 70 seconds.
  3. Swim 6 widths performing front and back tumble turns.
  4. Swim 3 widths breaststroke performing two-handed turns and a finish.
  5. Swim 3 widths butterfly performing two-handed turns and a finish.
  6. Swim 4 x 3 widths individual medley.
  7. Perform a front and a back somersault.
  8. Scull 15 metres head first and 15 metres feet first.
  9. Tread water using eggbeater leg action for 1 minute.
  10. Swim 25 metres polo crawl with a ball showing control keeping the ball just in front of the head OR synchronising with a partner, swim 10 metres breaststroke and 10 metres backstroke.

SILVER SWIMMER

What you will learn

  1. Swim 400 metres within 10 minutes using a recognised competition stroke.
  2. Swim 100 metres in 2 minutes.
  3. Swim 4 x 50 metre individual medley.
  4. Perform a tucked back somersault starting and finishing with a back layout. Layout – horizontal flat position.
  5. Perform a tucked front somersault starting and finishing with a front layout. Layout – horizontal flat position.
  6. Scull 15 metres head first, support scull for 5 seconds and return 15 metres feet first.
  7. Tread water using eggbeater leg action for 90 seconds (45 seconds x two directions).
  8. Tread water, catch a ball, swim 25 metres polo crawl showing three changes in direction then pass the ball to another person OR synchronise with a partner, swim 10 metres front crawl, change direction and swim 10 metres backstroke, change direction and swim 10 metres breaststroke.
  9. Swim 10 metres underwater in the prone position from a front push and glide. Body completely submerged.
  10. Swim 10 metres underwater in the supine position.

GOLD SWIMMER

What you will learn

  1. Swim 400 metres within 8 minutes using a recognised competition stroke.
  2. Swim 100 metres in 90 seconds. In compliance with FINA rules for competitive swimming.
  3. Swim 4 x 50 metres individual medley within 5 minutes.
  4. Perform 2 tucked back somersaults starting and finishing with a back layout.
  5. Perform 2 tucked front somersaults starting and finishing with a front layout.
  6. Scull 25 metres head first standard scull, support scull for 10 seconds and return reverse scull for 25 metres feet first. Horizontal flat position, legs together, toes pointed. Support scull – maintain stationary position.
  7. Tread water using the eggbeater leg action for 2 minutes (30 seconds x four directions).
  8. Tread water, catch a ball, rotate 360°, swim 50 metres polo crawl passing and receiving the ball on four occasions during the swim OR synchronise with a partner, swim 5 metres breaststroke, surface dive and swim 5 metres breaststroke underwater. Resurface and swim 10 metres front crawl, change direction, standard scull 10 metres, change direction, reverse scull 10 metres, feet first surface dive and Swim 5 metres breaststroke underwater, resurface and swim 5 metres breaststroke.
  9. Swim 15 metres underwater in the prone position from a front push and glide.
  10. Swim 15 metres underwater in the supine position from a back push and glide.

BRONZE WATER SAFETY

What you will learn

  1. Perform a safe entry, wearing T-shirt and shorts, swim 100 metres on the front, collect a buoyant aid and show the HELP position for 1 minute then swim 50 metres with the aid and climb out unassisted.
  2. Tread water for 3 minutes wearing T-shirt and shorts.
  3. Float in a supine position for 1 minute wearing Tshirt and shorts.
  4. Perform a feet first surface dive wearing T-shirt and shorts and swim 5 metres underwater.
  5. Perform a headfirst surface dive wearing T-shirt and shorts and swim 5 metres underwater.
  6. Swim sidestroke for 15 metres.
  7. Simulate the actions of a weak swimmer.
  8. Perform a reaching rescue using an appropriate aid.
  9. Perform a throwing rescue over 8 metres using an appropriate aid.
  10. Explain 3 safety rules at the swimming pool.

SILVER WATER SAFETY

What you will learn

  1. Perform a safe entry wearing T-shirt and shorts, swim 200 metres on the front, tread water for 3 minutes, collect a buoyant aid and show the huddle position for 2 minutes then swim 100 metres with the aid and climb out unassisted.
  2. Tread water for 2 minutes wearing T-shirt, long sleeved jumper or sweatshirt and shorts.
  3. Float in a supine position for 1 minute wearing Tshirt, long sleeved jumper or sweatshirt and shorts.
  4. Perform a feet first and a head first surface dive wearing T-shirt, long sleeved jumper or sweatshirt and shorts.
  5. Swim 10 metres lifesaving backstroke and 20 metres sidestroke.
  6. Simulate the actions of an injured swimmer with head injury and then with an arm injury.
  7. Perform a throwing rescue over 8 metres using an appropriate rope.
  8. Wade 5 metres to rescue an injured swimmer using an appropriate buoyant aid.
  9. Explain the H.E.L.P. and Huddle position and when and why they would be used.

GOLD WATER SAFETY

What you will learn

  1. Swim 200 metres wearing T-shirt, long sleeved jumper or sweat shirt and long trousers or tracksuit bottoms, tread water for 2 minutes waving one arm to attract attention and 2 minutes normally, collect a buoyant aid show the HELP position for 1 minute and the Huddle for 2 minutes then swim 200 metres with the aid and climb out unassisted.
  2. Perform a feet first surface dive and swim 5 metres underwater wearing T-shirt, long sleeved jumper or sweatshirt and long trousers or tracksuit bottoms.
  3. Perform a head first surface dive and swim 5 metres underwater wearing T-shirt, long sleeved jumper or sweatshirt and long trousers or tracksuit bottoms.
  4. Remove the long sleeved jumper or sweat shirt and the long trousers or tracksuit bottoms while in deep water.
  5. Swim 25 metres lifesaving backstroke.
  6. Swim 25 metres sidestroke leading with the right arm and 25 metres sidestroke leading with the left arm.
  7. Simulate a weak swimmer becoming tired and then unresponsive.
  8. Rescue a co-operative weak swimmer, 10 metres away, using a buoyant aid. Keeping a safe distance pass the aid and accompany them back 10 metres to safety, assist them out onto the poolside.
  9. Rescue a tired swimmer becoming unresponsive, 15 metres away, using a buoyant aid. Push the aid towards them and instructing them to grasp it, tow them back 15 metres to safety, assist them out onto the poolside.
  10. Explain 3 methods you could use to help if you discovered somebody in difficulty in the water.