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OSA Levels Flashcards

Enhance knowledge and understanding of OSA's curriculum.

1
Q

Front crawl 120m

○ Stroke count less than 18 Over 20m

A

Master Bronze (front)

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2
Q 
Back crawl 120m
○ Breakouts
○ Hip rotation fully developed
○ Shoulder roll fully developed
○ Stroke count less than 18 over 20
A

Master Bronze (back)

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3
Q 
Butterfly drill
○ 3(L),3(R),3(B) with perfect head position 20m
○ Dolphin kick no board 20m
○ Dolphin dives 20m
Butterfly 80m
○ Arms come out as head quickly goes in the water
○ Head stays still when not breathing
○ Lead recovery with wrists
A

Master Bronze (butterfly)

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4
Q 
Breaststroke drill
○ Breaststroke glide streamline on front 20m
■ Eyes look down between breaths
○ Extended glide 10sec
■ Tight streamline during the glide
■ Getting the power from the kick
○ 3 kicks 1 pull 20m
Breaststroke 40m
○ Tight streamline during the glide
○ Getting the power from the kick
○ Feet are flexing and pointing
○ Pull doesn’t pass shoulders
○ As hands start pull head lifts to start breath
○ When hands get to shoulders arms extend head goes back in the water
A

Master Bronze (breaststroke)

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5
Q 
Eggbeater 3min
○ Introduction to vertical kick 45sec
Flip turn drill
○ Summersalt
○ 3 strokes somersault
○ Swim to wall somersault on wall
A

Master Bronze (other)

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6
Q 
Front drill
○ Streamline kick under 3 1/2min 100m
Front crawl 120m
○ Golf score under 30 (Sc+ Time) over 20m
○ Kick Is efficient
○ Stroke count is less than 17 over 20m
A

Master Silver (front)

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7
Q

Back drill
○ 11 &1
■ No pauses
Back crawl 120m
○ Back kick is efficient
○ Spin 2X 20M with the nose up and head still
○ Backstroke count is less than 17 over 20m

A

Master Silver (back)

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8
Q

Butterfly drill
○ 2x2x2 20m
○ One arm 40m (20m on each side)
Butterfly 80m
○ 4 finger entry point with little splash
○ Able to maintain 2-3 stroke breathing pattern
○ Press chest as hands about to enter water

A

Master Silver (butterfly)

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9
Q 
Breaststroke Drill
○ Extended glide 20m
○ 3 kicks 1 pull 20 mins
○ Whip kick with board 40m
Breaststroke 40m
○ Rhythm ( pull, breath, kick, glide)
○ Glide last for 3 seconds
○ Flexed arms for powerful pulls
○ Head down and still between strokes
A

Master Silver (breaststroke)

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10
Q 
Flip turn drill
○ All MB skills
○ Summersalt on wall push-off
Treading water 5min
○ Eggbeater 3min
○ Hands out of water for 30sec
○ Vertical kick 1min
A

Master Silver (other)

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11
Q 
Front drill
○ 100m streamline kick under 3:15min
Front crawl 120m
○ Golf score under 27 over 20m
○ Stroke count less than 20 over 20m
○ Technique Is smooth and relaxed
A

Master Gold (front)

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12
Q 
Back drill
○ 100m streamline kick under 3:30min
Back crawl 120m
○ Golf score under 30 over 20m
○ Stroke count less than 20 over 20m
○ Technique Is smooth and relaxed
A

Master Gold (back)

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13
Q 
Butterfly drill
○ Dolphin dives 40m
○ Dolphin kick on back 20m
Butterfly 100m
○ Arms clearing water effortless
○ Stroke count less than 12 over 20m
○ Technique Is smooth and becoming relaxed
A

Master Gold (butterfly)

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14
Q 
Breaststroke drill
○ Whip kick on back 60m
○ Extended glide 20m
○ 3 kicks 1 pull 20m
Breaststroke 60m
○ Kick efficiency developed
○ Pause is gone when hands touch and push forward
○ Stroke efficiency fully developed
A

Master Gold (breaststroke)

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15
Q 
Eggbeater 4min
○ Vertical kick 1min
Flip turn drill
○ Complete flip turn
○ Introduce 2 hand touch turns
A

Master Gold (other)

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16
Q 
Front drill
o 7&7 40m
o 11&1 40m
Front crawl 100m timed swim under 2:30min
Front crawl golf score under 26
Front Sculling 20m
o Arm above head
o No kicking
A

Royal Olympic 1 (front)

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17
Q

N/A

A

Royal Olympic 1 (back)

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18
Q

N/A

A

Royal Olympic 1 (butterfly)

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19
Q

N/A

A

Royal Olympic 1 (breaststroke)

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20
Q

2 hand touch turns

o Pull-outs

A

Royal Olympic 1 (other)

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21
Q 
Front crawl 100m timed swim under 2:15min
Front crawl golf score under 24
Front sculling 20m
o Arms at shoulders
o No kicking
A

Royal Olympic 2 (front)

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22
Q

Back crawl 100m timed swim under 2:30min

Back crawl golf score under 26

A

Royal Olympic 2 (back)

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23
Q

Vertical dolphin kick 45sec

o Starting from the chest

A

Royal Olympic 2 (butterfly)

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24
Q

N/A

A

Royal Olympic 2 (breaststroke)

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25
Q 
Track start introduction
o One foot in front
o Lean back
o Throw the body forward
Feet only surface support drill
o 60 sec
o Item pass around as the hot potato game
A

Royal Olympic 2 (other)

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26
Q 
Front crawl 100m timed swim under 2:00min
Front crawl golf score under 23
Front sculling 40m
o Arms at shoulders 20m
o Arms by side 20m
A

Royal Olympic 3 (front)

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27
Q

Back crawl 100m timed swim under 2:15min

Back crawl golf score under 24

A

Royal Olympic 3 (back)

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28
Q 
Part 1 butterfly 10m underwater kick
Part 2 butterfly + 10m of butterfly w S.C. under 5
Butterfly under 20 sec
Underwater dolphin kick no breaths
o Minimum of 10m
A

Royal Olympic 3 (butterfly)

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29
Q

N/A

A

Royal Olympic 3 (breaststroke)

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30
Q

Vertical kick
o Flutter 1:30min
o Dolphin 1min
Dive down to get brick

A

Royal Olympic 3 (other)

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31
Q

Front crawl 100m timed swim under 1:45min
Front crawl golf score under 22
40 m with a Pull buoy
o Front crawl 20m

A

Royal Olympic 4 (front)

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32
Q 
Back drill 20m
o Catch-up
o Strong kick
o Roll is dominant
Back crawl 100m timed swim under 2:00min
Back crawl golf score under 23
Back sculling 20m
o Arms by your side
o No kicking
40 m with a Pull buoy
o Back crawl 20m
A

Royal Olympic 4 (back)

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33
Q

Butterfly 10m underwater kick +10m with SC of <5
Butterfly under 19 sec
Underwater dolphin kick no breaths
o Minimum of 15m

A

Royal Olympic 4 (butterfly)

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34
Q

Breaststroke 100m under 2:30min

Breaststroke 20m S.C. under 8 for 20m

A

Royal Olympic 4 (breaststroke)

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35
Q

Eggbeater
o Streamline position (arms overhead)
Flip turn drill “2 Turns”
o The turn must be quick

A

Royal Olympic 4 (other)

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36
Q

Front crawl 100m timed swim under 1:30min

Front crawl golf score under 21

A

Royal Olympic 5 (front)

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37
Q 
Back crawl 100m timed swim under 1:45min
Back crawl golf score under 22
Back sculling 20m
o Arms above head
o No kicking
A

Royal Olympic 5 (back)

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38
Q

Butterfly under 18 sec
Butterfly 10m underwater kick +10m w SC of <5
Underwater dolphin kick no breaths
o Minimum of 20m

A

Royal Olympic 5 (butterfly)

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39
Q

Breaststroke 100m under 2:15min

Breaststroke 20m S.C. under 8 for 20m

A

Royal Olympic 5 (breaststroke)

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40
Q 
60 m with a Pull buoy
o 20M Front crawl
o 20M Back crawl
o 20M Breastroke
Treading water with 5lb brick 45sec
A

Royal Olympic 5 (other)

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41
Q

Front crawl 100m timed swim under 1:15min

Front crawl golf score under 20

A

Royal Olympic 6 (front)

42
Q

Back crawl 100m timed swim under 1:30min

Back crawl golf score under 21

A

Royal Olympic 6 (back)

43
Q

Butterfly under 17 sec. 20m

Butterfly 10m underwater kick +10m w SC of <5

A

Royal Olympic 6 (butterfly)

44
Q

Breaststroke 100m under 2:00min

Breaststroke 20m S.C. under 8 for 20m

A

Royal Olympic 6 (breaststroke)

45
Q

Treading water with 10lb brick 1min

Flip turn drill “Quick Walls”

A

Royal Olympic 6 (other)

46
Q 
Front drill
○ Introduction to zipper
Front crawl 80m
○ Breathing arm accelerating on push
○ Kick stays near the surface
○ Side breathing fully developed
A

Senior Bronze (front)

47
Q 
Back drill 40m
○ 7&7
■ Continuous roll
■ Shoulders coming out of water
Back crawl 80m
○ 6 underwater dolphin kick off the wall with the nose pointed up
○ Head is still
○ Stroke is smooth and continuous
A

Senior Bronze (back)

48
Q 
Butterfly drill
○ Dolphin kick 20m
○ Dolphin kick equal power applied on kick up and down
○ One arm drill 20m each arm
Butterfly 60m
○ Arms fully clear water when reaching forward
○ Hand entry is becoming smooth
○ Toes are pointed during kick
A

Senior Bronze (butterfly)

49
Q 
Whip kick 20m
○ Feet come up together
○ Toes point out to sides
○ Big whip around
○ Attempt to Flex-Foot When Kick Together Occurs
○ Glide Between kicks
A

Senior Bronze (breaststroke)

50
Q

Diving
○ Legs straight and above hips when enter
Treading water 3 1/2min
○ Egg beater kick developingLearning egg beater 45sec

A

Senior Bronze (other)

51
Q 
Front drill
○ Zipper
■ High elbow
■ Long reach
■ Consistent roll
Front crawl 80m
○ Bottom goggle in water when breathing
○ Stroke count less than 20
A

Senior Silver (front)

52
Q 
Back drill
○ 7&7 20m
Consistent rollBack crawl 80m
○ Bent arm pull almost fully developed
○ Stroke count less than 20
A

Senior Silver (back)

53
Q

Whip kick on back 20m
○ Arms in streamline or by your side
○ Legs draw up quickly and kick together slow
○ Making sure knees don’t break the surface
○ Legs flexed as the whip portion happens
○ Toes pointed at the end of kick

A

Senior Silver (breaststroke)

54
Q 
Butterfly drill
○ 2x2x2 20m
Butterfly 80m
○ 1 quick breath/chin on water
○ Dolphin kick 20m with continuous kick
○ Equal power to kick up and down
○ Hips are moving up and down during kick
○ Look forward and down when breathing
A

Senior Silver (butterfly)

55
Q 
Flip turn drill
○ Learn how to summersault
Treading water
○ Egg beater 90sec
○ Hands out of water while treading for 10sec
A

Senior Silver (other)

56
Q 
Front drill
○ 7&7 20 m
○ Zipper 20m
Front crawl 100m
○ Breathing fully developed
○ High elbow catch and pull almost fully developed
○ Stroke count less than 19 over 20m
A

Senior Gold (front)

57
Q 
Back drill
○ 11&1 20m
○ 7&7 20m
Back crawl 100m
○ 8 kicks underwater off wall with nose up
○ Kick is small and effortless
○ Stroke count less than 19 over 20m
A

Senior Gold (back)

58
Q

Butterfly drill
○ Dolphin dives 20m
○ 2x2x2 40m
Butterfly 80m
○ Back of head in line with spine when not breathing
○ Breathing as hands push out back past hips
○ Stroke becoming more efficient

A

Senior Gold (butterfly)

59
Q

Breaststroke drill
○ Whip kick with streamline hands at surface - 40m
○ 3 kicks 1 pull drill - 40m
■ Kick Is becoming efficient
■ Looking down when gliding
■ Pull doesn’t pass shoulders
■ As hands start pull head lifts to start breath
■ Streamline position when doing extra kicks
■ Powerful kicks

A

Senior Gold (breaststroke)

60
Q

Flip turn drill
○ Somersault
○ 3 strokes then somersault
Eggbeater 3min

A

Senior Gold (other)

61
Q 
Front drills
○ 11&1 20m
○ Front glide minimum of 20m
○ Introduction to 7&7
Front crawl 60m
○ Beginning to look across water when breathing
○ Hand stretch forward and still in extended position
○ High elbow recovery
○ Hip rotation at 11 & 1
○ Side breathing smooth
A

Intermediate Bronze (front)

62
Q 
Back drills
○ 11&1 40m
■ Hips stay up 
○ Introduction to 7&7 
■ Hips stay up
Back crawl 60m
○ 3 underwater dolphin kicks off the wall on back
○ Hand entry smooth
○ Neck Is relaxed
○ Pinky entry
○ Shoulder roll almost developed
○ Thumb Exit
A

Intermediate Bronze (back)

63
Q 
One arm butterfly 20m
○ Arm swings wide on recovery
○ Thumb down during recovery
○ Kicking in and out of stroke
○ Bum up when hand enters bum down when hand exits
A

Intermediate Bronze (butterfly)

64
Q

○ Diving entry becoming smoother

○ Treading water 2 1/2min

A

Intermediate Bronze (other)

65
Q 
Front drill
o 11&1 20m
o 7&7 20m
Front crawl 60m
o 4 finger entry into the water
o All IB skills
o Elbows up when the hand enters the water
A

Intermediate Silver (front)

66
Q 
Back drill 40m
o 7&7 40m
o Relaxed shoulders
Back crawl 60m
o 4 Kicks underwater dolphin kick off the wall on back o Constant arm speed
o Hand entry is smooth
o Head is almost still
o Nose points straight up
A

Intermediate Silver (back)

67
Q 
Butterfly drill
o 2x2x2 for 20m
o Kicking in and out of strokes
o Thumb pointing down on recovery
o Pushing off wall doing as many strokes without a breath
A

Intermediate Silver (butterfly)

68
Q

Treading water 3min

Diving arms and legs enter the water in the same spot

A

Intermediate Silver (other)

69
Q 
Front drill
○ 7&7 40m
■ High elbow
■ Long reach
Front crawl 60m
○ 4 Finger entry
○ All IS skills
○ High elbows on the recovery
○ Reaching all the way forward on the entry
A

Intermediate Gold (front)

70
Q 
Back Drill
○ 7&7 20m
■ Perfect balance
Back crawl 60m
○ 4 kicks underwater dolphin kick off the wall on the back
○ Roll is consistent with no pauses
○ Hand entry is smooth
○ Head Is almost still
○ Nose points straight up
A

Intermediate Gold (back)

71
Q

Butterfly drill
○ Dolphin dives 20m
■ Timing for the stroke bum up when hands enter
2 x 2 x 2 Butterfly 20m
○ Arms simultaneously swinging wide on recovery
○ Pull back by the body
○ Thumbs pointed down towards the bottom of the pool
○ Head lifts when arm start to pull back for a breath
○ Chin stays on the surface when breathing
○ Head looking at bottom of the pool when not breathing
○ Kicking in and out of stroke

A

Intermediate Gold (butterfly)

72
Q 
Treading water 30 sec
○ Introduction to eggbeater
○ Get the rhythm of legs
Diving
○ Minimal splash
A

Intermediate Gold (other)

73
Q 
Front kick with board 40m
Front drill
○ Introduction to LAD 40m
Front streamline 10m
Front crawl 20m
○ 4 stroke breath
○ Arm movement smooth
○ Lead arm extends forward and angles down
○ Nose points down
A

Junior Bronze (front)

74
Q 
Back kick 40m
Back streamline 40m
○ Introduction to 11 & 1
Back crawl 20m
○ Arm entry smooth
○ Arm touches side of ear as passes by
○ Arms reach straight up
A

Junior Bronze (back)

75
Q

Diving
○ Hands enter before feet
Treading water 45sec

A

Junior Bronze (other)

76
Q 
Front drills 40m
○ LAD front drill with angle down 40m
○ Arm extended
○ Kick small and continuous
○ Kicking side to side
Front crawl 40m
○ Beginning to look across water when breathing
○ Hand stretch forward & still in extend position
○ High elbow recovery
○ Hip rotation at 11&1
○ Side breathing smooth
A

Junior Silver (front)

77
Q 
Back drills 40m
○ LAD 20m each side
Back crawl 40m
○ Hand entry smooth
○ Pinky entry
○ Thumb exit
A

Junior Silver (back)

78
Q

Dolphin kick 20m
○ The kick starting from chest
○ Bum moving up and down
○ Arms in a tight streamlined position and/or by side

A

Junior Silver (butterfly)

79
Q 
Diving
○ Glide when entering water
○ Hands enter water first
○ Legs starting to spring up
Treading water for 90 sec
A

Junior Silver (other)

80
Q 
Front drills
○ LAD 40m
○ Introduction to 11&1 20m
Front crawl 60m
○ Beginning to look across water when breathing
○ Hand stretch forward and still in extended position
○ High elbow recovery
○ Hip rotation at 11 & 1
○ Side breathing smooth
A

Junior Gold (front)

81
Q 
Back drills
○ LAD 20m each side
○ 11&1 20m
Back crawl 60m
○ Hand entry smooth
○ Pinky entry
○ Thumb exit
A

Junior Gold (back)

82
Q

Dolphin kick on back 20m
○ Arms in streamline, or by side
○ Kick starts from the chest
○ Bum up and down

A

Junior Gold (butterfly)

83
Q 
Diving
○ Glide when entering water
○ Hands enter first
○ Legs spring up
○ Treading water for 2min
A

Junior Gold (other)

84
Q 
Front kick with board 20m - unassisted
○ Arms straight on the board
○ Elbows at the bottom of the board
○ Kick is small and continuous
Superhero streamline 2m- unassisted
○ Kicking at the surface
○ Face in the water
○ Blowing bubbles
Front streamline 2m -unassisted
○ Arms pressed behind ears
○ Looking straight down
○ Kicks at surface
Front crawl 5m - assisted
○ Arms coming out of water
○ Blowing bubbles
○ Kicks at the surface with straight legs
○ Looking straight down
A

Pre-Junior Bronze (front)

85
Q 
Back kick with board 20m - unassisted
○ Hips up
○ Kicks at surface
○ Looking up
Back streamline 4m- unassisted
○ Hips on top of the water 
Back crawl 5m assisted
○ Arms come out of water
○ Belly is at the surface
○ Kick at surface
○ Head looking straight up
A

Pre-Junior Bronze (back)

86
Q 
Diving - fully assisted
○ Arms pressed behind ears
○ Chin tucked in
○ Legs stay together
Treading water for 5sec - unassisted
A

Pre-Junior Bronze (other)

87
Q 
Front kick with board 40m
Front streamline 5m - unassisted
○ Blow bubbles
○ Breathing - partially assisted
■ Ear on shoulder ○ Steady kick
Front crawl 3m -unassisted
○ Arms clear water
○ Head staying still when face is in water
○ Looking straight down in water
○ Blowing bubbles
○ Breathing - partially assisted
■ Ear on shoulder
■ Nose up
■ Arm extended
A

Pre-Junior Silver (front)

88
Q 
Back kick with board 40m
Back streamline 7m -unassisted
○ Kick is continuous
○ Hips at surface
○ Head looking up
Back crawl 3m - unassisted
○ Arms clear water
○ Chin is up
○ Looking up at the ceiling
A

Pre-Junior Silver (back)

89
Q 
Diving - partially assisted (hands on Feet)
○ Keep arms behind ears
○ Chin tucked in
○ Legs together
Treading water 15sec
A

Pre-Junior Silver (other)

90
Q

Front kick with the board 40m
Front streamline 7m - unassisted
Front crawl 10m - unassisted
○ Arms are smooth entering water
○ Attempting to breath to side every 4 strokes
○ Stretch hands forward when entering the water

A

Pre-Junior Gold (front)

91
Q 
Back streamline 20m - unassisted
Back crawl 10m - unassisted
○ Arms reach straight up
○ Ears underwater
○ Head has minimal movement
○ Hips are toward surface
A

Pre-Junior Gold (back)

92
Q 
Side glide 5m - unassisted
○ Head on Shoulder 1 Arm Forward Kicking on Side
Diving - unassisted
○ Arms pressed behind ears
Treading Water 30sec
A

Pre-Junior (other)

93
Q 
Face in water
Front float - fully assisted
Front kick at the wall
○ Straight leg kicks
Front kick with board - fully assisted
○ Straight leg kicks
Front streamline - fully assisted ○ Straight leg kicks
A

Pre-Beginner (front)

94
Q

Back float - fully assisted
Back kick with a board - fully assisted
○ Straight leg kicks

A

Pre-Beginner (back)

95
Q

Blowing bubbles
Water safety
○ Climb out of the pool - fully a​ssisted
○ Slide ​into​ t​he​ pool - fully ​a​ssisted

A

Pre-Beginner (other)

96
Q 
Front float 5sec - partially assisted
○ Blowing bubbles
Front float to back float rollover -fully assisted
Front kick with board 5m - partially assisted
○ Arms on top of board
○ Straight leg kicks
Superhero push-off
○ No kick
○ Face in water
○ Hands straight out front
Front streamline - partially assisted
○ Blowing bubbles
○ Kicking at the surface
A

Beginner (front)

97
Q 
Back float 5sec - partially assisted
○ Looking up
Back kick with board 5m - partially assisted
○ Looking up
○ Straight leg kicks
Back streamline - partially assisted
○ Kicking at the surface
○ Stomach is flat on the water
A

Beginner (back)

98
Q

Full head submersion
Attempting opening eyes underwater
Water safety
○ Monkey crawl along the wall
○ Climb out of the pool ​- partially assisted
○ Jump to teacher ​- partially assisted
○ Arms s​tretched o​ut ​w​hen t​reading water -​ fully assisted

A

Beginner (other)

99
Q 
Front float 5sec - unassisted
○ Face looking down
○ Blowing bubbles
Front float to back float rollover - unassisted
Front kick with board 10m - partially assisted
○ Chin on water
○ Elbows on bottom of board
○ Toes pointed and foot is relaxed when kicking
Superhero push off 1.5m - unassisted
○ Kicking at the surface
○ Face in the water
○ Blowing bubbles
Front streamline 2m - unassisted
○ Kicking at the surface
○ Face in the water
○ Blowing bubbles
A

Advanced Beginner (front)

100
Q 
Back float 5sec - unassisted
○ Hips at surface
Back kick with board 10m - partially assisted
○ Looking up
○ Straight leg kicks
○ Chin-up
○ Knees relaxed
○ Hips up
○ Splash from toes
○ Kicking at the surface
○ Stomach is flat on water
A

Advanced Beginner (back)

101
Q 
Open eyes underwater
Nose bubbles
Water safety
○ Monkey crawl along wall 3m each direction
○ Climb out of the pool unassisted
○ Jump to teacher -unassisted
○ Treading water - assisted
■ Arms stretch out & clap
A

Advanced Beginner (other)

OSA Levels (1 decks)

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