4Strokes Swimming Academy UK

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0845 094 2855

4Strokes

Award 1

  • 25m front crawl - steady controlled stroke with regular breathing
  • 25m backstroke
  • 10m fly legs
  • 10m breaststroke with regular breathing, streamlined & stretched
  • 5m underwater swim through hoop
  • Straddle jump
  • 10m feet first sculling
  • Forward roll

Award 2

  • 50m front crawl bi-lateral breathing
  • 50m backstroke
  • 10m breaststroke (controlled)
  • 10m fly leg kick introducing arms
  • 10m kick on back arms extended
  • 10m kick on front arm extended
  • Backwards roll
  • Tread water for 1 min, to include 10 secs of 1 hand behind the back

Award 3

  • 50m front crawl, bi-lateral breathing
  • 50m backstroke shoulders rolling
  • 25m breaststroke with regular breathing
  • 10m fly introducing breathing
  • Tread water for 3mins
  • Hand stand for 5 secs
  • Push & glide into forward roll
  • Swim 10m, head first surface dive to retrieve an object and return carrying object swimming on back

Award 4

  • 100m front crawl
  • 100m backstroke
  • 25m breaststroke breathing every stroke
  • 15m fly full stroke
  • Retrieve an object from bottom (no goggles)
  • Star jump
  • 360˚ horizontal roll starting from front pencil float
  • 10m swim including 1 feet first swim and one head first surface dive

Award 5

  • 200m front Crawl
  • 200m Backstroke
  • 50m Breaststroke
  • 20m Butterfly
  • Tumble turn front and back using push and glide
  • 10m head first sculling returning feet first remaining horizontal throughout
  • 8 -10m underwater swim