In order to provide the opportunity to develop a wide range of skills swimmers should attempt all 10 aspects of the award but are only required to pass 8.

Skill Development

• 3 Pre swim loosening exercises
• Tread water for 1 minute, with one arm out of the water for 30secs signalling for help
• Swim Front Crawl, head up, and propel a ball for a distance of 15m, controlling it throughout. At the end of the 15m tread water, pick up the ball with one hand, and throw it to land in a floating hoop positioned 5m away
• On the back, scull head first for 10m, 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 showing 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 accurately time the swim (+/- 1 second)
• Kick for 3 mins continuously changing every length between an alternating and simultaneous kick without using hands for propulsion

All strokes are assessed in accordance with the ASA stroke descriptors with regard to basic, efficient and effective techniques.