LEVEL 9

 

August - Keep practicing the skills!  

Week 4 

July 20

Level 9- Elementary Back Stroke 50m, Breast Stroke 25m

 

July 21 

Level 9- Traveling, legs only for 3 minutes.

Choose a method of leg movement

  • Egg beater

  • Whip kick

  • Scissor kick

  • Flutter kick

  • Dolphin kick

Use just your legs to swim in any direction for 3 minutes.

July 22 

swim 400m any stroke or swim continuously for 14 minutes

July 23 

swim 400m any stroke or swim continuously for 14 minutes

July 24 

Front Crawl 100m and Back Crawl 100m

Week 3 - Level 9

July 13

Front Crawl 100m and Back Crawl 100m

July 14

Level 9- Elementary Back Stroke 50m, Breast Stroke 25

July 15

Level 9- swim 400m any stroke or swim continuously for 14 minutes

July 16 

Head first surface dives, pike at waist into vertical descent, keeping body and arms straight down, once down 2m do three breast strokes and return to the surface with one arm raise above the head. To add a challenge, retrieve a weight (reasonable weight) or object during the surface dive.

July 17 

Level 9- Traveling, legs only for 3 minutes.

Choose a method of leg movement

· Egg beater

· Whip kick

· Scissor kick

· Flutter kick

· Dolphin kick

Use just your legs to swim in any direction for 3 minutes.

Week 2 - Level 9 

July 6 

25m of Sidestroke and 50m of Elementary Back Stroke

July 7 

100m Back crawl and 25m of Breast stroke

July 8 

Self Rescue from ice, think about how you will save yourself if you fall through the ice. If possible place objects like lifejackets and noodles on the water in a corner, practice climbing on the floaties, this will simulate a self-rescue falling through ice.

July 9 

Head first surface dives, pike at waist into vertical descent, keeping body and arms straight down, once down 2m do three breast strokes and return to the surface with one arm raise above the head.

July 10 

swim 400m any stroke or swim continuously for 14 minutes

Week 1 - Level 9 

June 29

Traveling, legs only for 3 minutes.

Choose a method of leg movement

  • Egg beater

  • Whip kick

  • Scissor kick

  • Flutter kick

  • Dolphin kick

Use just your legs to swim in any direction for 3 minutes.

 

June 30

Wise choices, Identify 3 unwise choices that cause drowning or injury.

1. jumping/diving in unsafe water

2. drinking alcohol

3. unsafe boating

July 1

Distance swim, 400m any style or swim for 14 minutes continuously .

July 2

Head first surface dives.

Start in deep water, pike down into a vertical decent, then return to the surface with arm extended up.

July 3

Front crawl 100m and back crawl 100m

- focus on strong flutter kick 

LEVEL 10

 

August - Keep practicing the skills!  

Week 4 

July 20

Front Crawl 100m, I’m just going to throw this in but Head-up Front Crawl 100m. Head-up Front Crawl is similar to normal Front Crawl but your head is out of the water, it is used in rescue situations, this means it is very important that your head remains straight, looking forward. Most mistakes come when the head is moving side to side, this could cause the rescuer to lose sight of the victim.

July 21 

Back Crawl 100m, Breast Stroke 50m and Side Stroke 25m

July 22 

swim 500m any stroke or swim continuously for 17 minutes

July 23 

Dolphin kick- vertical, perform vertical dolphin kick for 10s, rest for 15 and repeat 3 times.

July 24 

Back Crawl 100m, Breast Stroke 50m and Side Stroke 25m

Week 3 - Level 10

July 13

Level 10- Back Crawl 100m, Breast Stroke 50m and Side Stroke 25m

July 14

Level 10- Front Crawl 100m, I’m just going to throw this in but Head-up Front Crawl 100m. Head-up Front Crawl is similar to normal Front Crawl but your head is out of the water, it is used in rescue situations, this means it is very important that your head remains straight, looking forward. Most mistakes come when the head is moving side to side, this could cause the rescuer to lose sight of the victim.

July 15

Level 10- swim 500m any stroke or swim continuously for 17 minutes

July 16 

Feet-First Surface Dives, descend vertically, press up with your arms. If available descend 2m, once submerged perform 3 underwater breast strokes and return to the surface of the water with arm raised above head. To add a challenge, retrieve a weight (reasonable weight) or object during the surface dive.

July 17 

Dolphin kick (vertical) 3x10s. Dolphin kick vertically for 10s then have 15s rest, repeat 3 times.

Week 2 - Level 10

July 6 

50m of Elementary Back Stroke, 50m of Breast Stroke and 100m of front crawl

July 7 

Feet-First Surface Dives, descend vertically, press up with your arms. If available descend 2m, once submerged perform 3 underwater breast strokes and return to the surface of the water with arm raised above head.

July 8 

Ice rescue from a safe zone, think about how you would rescue someone if they fall through the ice.

  • Recognise the accident and, call for help and have someone call 9/1-1

  • Remain on shore as it is the safest place

  • Identify 4 items that could be used to reach or throw to the victim, e.g. hockey stick, rope, pole or lifejacket/PFD

  • Practice how you would coach someone through the situation, e.g. “you can do it! “

  • Get victim warm, call 9/1-1 in case of hypothermia

  • Describe why going into the water during the rescue is unsafe, what a safe zone is.

 

July 9 

Dolphin kick- vertical, perform vertical dolphin kick for 10s, rest for 15 and repeat 3 times.

July 10 

swim 500m any stroke or swim continuously for 17 minutes

Week 1 - Level 10 

June 29

 Dolphin kick (vertical) 3x10s. Dolphin kick vertically for 10s then have 15s rest, repeat 3 times.

June 30 

Level 10- Sun smarts, Identify potential dangers

  • Heat exhaustion

  • Heat stroke

  • Sunburn

  • Skin cancer

Reduce risk by

  • Limiting time in hot tub

  • Drink water

  • Wear hat

  • Water proof sunscreen SPF 30 or higher

July 1 

Distance swim, 500m any style or swim for 17 minute continuously.

July 2 

Head first surface dives with 2m under water swim.

Pike down, 3 underwater breast strokes then return to the surface with arm extended above head.

July 3 

Level 10- Elementary back stroke 50m

Breast stroke 50m

Front crawl 100m

- focus on form not speed 

BRONZE

 

August - Keep practicing the skills!  

Week 4 

July 20

Week 3 - Bronze 

July 13

Bronze- Backwards roll in entry wearing shirts and pants (if water depth allows), swim 10m and then remove clothes. With the removed clothes tie knots at the end of the legs and end of the sleeves. Then blow air into the waist part of the pants, the air will then travel into the legs of the pants. Once the air has inflated the legs of the pants, try your best to close off the opening. The inflated legs should act as a floatation device.

July 14

Bronze- Head-up breast stroke 200m, this is also an acceptable rescue stroke. It is slower, but it is good to practice.

July 15

Bronze- swim 400m any stroke in 12 minutes or less, for a challenge try under 10 minutes (NLS requirement)

July 16 

25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object.

July 17 

5m head up approach, surface dive to retrieve an object 2-3m depth, surface with the object. Once surfaced preform egg beater to starting spot or 5m away (with object).

Week 2 - Bronze 

July 6 

Throw a flutter board or aid at a target, practice throwing aids to victims, also try using a noodle to reach victims close to the edge, but remember to lay on your stomach before reaching, this makes it harder to be pulled into the water.

July 7 

practice reverse and ready. When in the water, get into a position like you are sitting in a chair, bring one leg up, bending your knee and allowing your foot to be near the surface. While in this position, make sculling movement with your hands to move forward and backwards.

July 8 

25m of head up front crawl, with 30s of rest and repeat 6 times

July 9 

25m of head up front crawl, feet first surface dive to retrieve a 10lb object at a depth of 2m and swim back with object.

July 10 

swim 400m any stroke in 12 minutes or less, for a challenge try under 10 minutes (NLS requirement)

Week 1 - Bronze 

June 29 

Self-support in deep water for 3 minutes, during the support hold a 10-pound object for 1 minute

 

June 30 

recognize the difference between a weak swimmer, a non-swimmer, unconscious swimmer, an injured swimmer.

Weak

  • Moving slowly

  • Tired, weak

  • May splash a bit but are really weak

  • May be a strong swimmer, they may just be tired.

Non-swimmer

  • Hesitant to go in the deep end

  • Will hold on to the side to the side of the pool

  • Scared

  • When in distress will likely attack you so be in reverse and ready.

  • When in distress they will splash a lot trying to stay at the surface.

Unconscious

  • Not moving

  • Floating face up or face down

  • Legs sink down

  • Will not splash or call for help

Injured

  • Depending on the injury the victim may be able to swim, splash or call for help.

  • They may be holding an injured arm or not using their injured leg to swim.

July 1 

Swim 500m in 15 minutes or less

July 2 

Practice entries, head up

Shallow dives and stride jumps, keep eyes on victims the whole time.

July 3 

Head up front crawl 25m with a 30s rest and repeat 6 times.

- Focus your eyes on a target to keep your head still 

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