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- Swim underwater, 3 body lengths
- Students must swim at least 3 body lengths completely underwater. (~12 feet)
- Pike or tuck surface dive
- Students should gain momentum prior to starting the dive.
- For the tuck the body should roll into a tuck position as it rotates forward and then kick straight up when the hands are pointed to the bottom.
- The student should bend at the hips with straight legs as they reach for the bottom and then fling their legs in to the air driving them down.
- For both surface dives, the head should be squeezed between the arms as they submerge.
- Survival float, 1 minute
- Students will begin with a jellyfish float.
- In order to take breath, student will slowly lift arms to about shoulder height and prepare to scissors kick.
- After pressing back with arms and kicking he/she will take a breath and then return to the jellyfish float.
- Note: Remind students to only use this in warm water.
- Front crawl, 25 yards
- The body must be 15 degrees or less in angle with only an occasional side to side motion of trunk and legs.
- The arms must recover above the water.
- The hands must enter above the head with the fingertips first.
- The arms must bend during the power phase.
- The arms must finish at the hips.
- The flutter kick must be continuous and a moderate splash is acceptable.
- Students must blow bubbles and breathe to the side. No looking straight forward.
- Breaststroke, 15 yards
- The body must be 30 degrees or less during the glide.
- The hands may pull outside the shoulder and can go past the shoulder but not the waist.
- The legs must bend simultaneously but the knees may extend outside the hips and toes.
- The ankles may bend a little during the power phase.
- An occasional scissors or flutter kick is acceptable.
- The stroke must have the basic form of pull, breath, kick and glide.
- Butterfly, 15 yards
- The body may be up to 15 degrees from the surface.
- The arms must recover above the water with straight arms that enter at shoulder width.
- The arms should trace out a basic “keyhole” pattern during the mid-pull.
- The arms should finish down by the waist.
- The legs may bend at the knees during up beat and the feet may break the surface occasionally.
- The stroke must have the basic form.
- Back crawl, 25 yards
- The body must be 15 degrees or less in angle with only an occasional side to side motion of trunk and legs.
- The arms must recover above the water.
- The hands must enter above the head with the little finger first.
- The arms must bend during the power phase.
- The arms must finish at the hips.
- The flutter kick must be continuous and a moderate splash is acceptable.
- Elementary backstroke, 15 yards
- The body must be 30 degrees.
- The body may be bent at the hip, the chin tucked, and ears out of the water.
- The hands may break the surface during recovery.
- The arms can extend above or below the shoulder.
- The power phase may end at waist level.
- The legs must bend simultaneously but the knees may extend outside the hips and toes.
- The ankles may bend a little during the power phase.
- An occasional scissors or flutter kick is acceptable.
- Occasional breath holding is acceptable.
- There needs to be at least a minimal glide.
- Swim on side with scissors kick, 15 yards
- The body must be 30 degrees or less from the surface.
- Both arms may occasionally break the surface.
- The lead arm elbow may be straight during the catch phase.
- The trailing arm elbow must stay close to the body throughout the stroke.
- Must have a rudimentary scissors kick.
- Any type of breathing pattern is acceptable.
- Compact or stride dive
- Students should enter the water at a 45 degree angle with their head pressed between their arms and their body extended.
- Open turn on front
- Student must demonstrate using any stroke on the front, turn at the wall, and then glide two body lengths before stroking.
- Open turn on back
- Student must demonstrate using any stroke on the back, turn at the wall, and then glide two body lengths before stroking.
- Tread water 1 of 3 kicks, 1 minute
- Students may use a modified scissors, breaststroke, or rotary whip kick and sculling arms. The head above the water.
- Review rules for safe diving
- Discuss AHAC diving board rules.
- Care of conscious choking victim
- Students will CHECK the scene and the victim to see if it is safe.
- Students will send someone to CALL 911.
- Students will offer to help and will provide care by giving abdominal thrusts on children their size.
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