Wave Two

Jump into water, at least 1.0m deep, and exit the water safely unassisted.

Float on the front, unassisted and stand up.

Float on the back, unassisted and stand up.

Whilst kicking with equipment, blow bubbles with face in the water 4 times.

Push and glide from the wall on the front with face in the water Push and glide from the wall on the back.

Swim 5 metres Frontcrawl without assistance

Swim 5 metres Backstroke without assistance

Swim 5 metres Breaststroke or Butterfly without assistance (both strokes to be taught)

From a float on the back, rotate to a float on the front, and rotate to float on the back (longitudinal or horizontal rotation)

Demonstrate a head first sculling action on the back for 5 metres in a horizontal position with aids if needed.

Wave Three

Without goggles, jump into the water (minimum depth 1.0m). Fully submerge to collect an object from the pool floor and exit the water without using the steps.

Push from the wall on the front in a streamlined position, hold position for 5 seconds, perform a longitudinal rotation onto the back and hold this position for 5 seconds.

Swim 10 metres Frontcrawl with a continuous over water arm action and breathing to the side

Swim 10 metres Backstroke with a continuous over water arm action

Swim 5 metres Breaststroke

Swim 5 metres Butterfly

Perform a push and glide from the wall on the front, swim 5m, tuck and rotate onto the back and swim to the wall.

Demonstrate a feet first sculling action on the back for 5 metres in a horizontal position with aids if needed.

Tread water for 15 seconds

Answer correctly 4 questions on the Safe Code

Wave Four

Demonstrate 3 underwater Dolphin kicks on the front and back

Demonstrate 10m Frontcrawl kick in a streamlined position.

Demonstrate 10m Backstroke kick in a streamlined position

Swim 10 metres Backstroke or Frontcrawl (following FINA Stroke Rules)

Demonstrate 10m Breaststroke kick on the front (with or without equipment, following FINA Stroke Rules)

Demonstrate 10m butterfly kick on the front (following FINA Stroke Rules)

Swim 10 metres Breaststroke or Butterfly (following FINA Stroke Rules)

Demonstrate the HELP Position

Perform a series of 3 floating shapes, including a tuck float.

Tread water for 30 seconds (an eggbeater action should be encouraged)

Wave Seven

Demonstrate an underwater push and glide with 3 dolphin kicks into 25m Frontcrawl (following FINA Stroke Rules)
Demonstrate an underwater push and glide with 3 dolphin kicks into 25m Backstroke (following FINA Stroke Rules)
Demonstrate an underwater push and glide into 20m Breaststroke (following FINA Stroke Rules)
Demonstrate an underwater push and glide with 3 dolphin kicks into 20m Butterfly (following FINA Stroke Rules)
Swim 100m Individual Medley (Continuous swim, 25m of each stroke in the following order – Butterfly, Backstroke, Breaststroke, Frontcrawl)
Swim 200 metres continuously, using at least 3 different strokes (following FINA Stroke Rules)
Perform a plunge dive (minimum depth of 1.8m)
Tread water using an egg beater action whilst passing and catching a ball with a partner for 30 seconds
Swim 25m through an obstacle course that has a minimum of four challenges.
In a group demonstrate a series of skills, including sculling, rotation, floating and treading water, for a minimum of 45 seconds.
Take part in a relay race.

Wave Eight

Swim 50 metres Frontcrawl (following FINA Stroke Rules)
Swim 50 metres Backstroke (following FINA Stroke Rules)
Swim 25 metres Breaststroke (following FINA Stroke Rules)
Swim 25 metres Butterfly (following FINA Stroke Rules)
Stay vertical and static for 20 seconds using sculling hands and eggbeater kick
Pass a ball accurately with a partner, using one hand to throw and 2 hands to catch, over a 2m distance, each partner to pass 6 times.
Demonstrate a tuck float to stretch position – a correct tuck shape must be held for a minimum of 3 seconds out to a horizontal straight position.
Demonstrate a push and glide on the front to surface dive.
Back layout, sculling for support and hold for 3 seconds.
Swim 5m on the front, surface dive and perform 3 breaststrokes underwater, controlled breathing on surfacing.