Synergy Cylinder

STAGE 1
Developing basic safety awareness, the ÔclassÕ scenario, basic movement skills and water confidence skills. Swimmers may use aids, e.g. floats, woggles etc. By the end of this stage participants will be able to, with or without aids equipment or support:

1. Enter the water safely
2. Move forwards for a distance of 5 metres
3. Move backwards for a distance of 5 metres
4. Move sideways for a distance of 5 metres
5. Scoop the water and wash face
6. Be at ease with water showered from overhead
7. Move into a stretched floating position using aids, equipment or support
8. Regain an upright position from on the back with support
9. Regain an upright position from on the front with support
10. Push and glide in a horizontal position to or from a wall
11. Take part in a teacher led, partner orientated game
12. Demonstrate an understanding of pool rules
13. Exit the water safely

STAGE 2
Developing safe entries to the water, basic floating, travel front and back up to a distance of 5 metres, plus rotation to regain upright positions. Swimmers may use aids, e.g. floats, woggles etc. By the end of this stage participants will be able to, with or without aids, equipment or support:

1. Jump in from poolside safely
2. Blow bubbles a minimum of 3 times rythmically with nose and mouth submerged
3. Regain upright position from the back without support
4. Regain an upright position from the front without support
5. Push from wall and glide on the back
6. Push from wall and glide on the front
7. Travel on the back for 5 metres, aids or equipment may be used
8. Travel on the front for 5 metres, aids or equipment may be used
9. Perform a rotation from the front to the back to gain an upright position
10. Perform a rotation from the back to the front to gain an upright position

STAGE 3
Developing safe entries including submersion, travel up to 10 metres on the front and back, progress rotation skills and water safety knowledge. At this stage, the Swimmer will be assessed without the use of aids or support. By the end of this stage participants will be able to, without support:

1. Jump from the bottom step and submerge
2. Sink, push away from the wall on side and maintain a streamlined position
3. Push and glide on the front with arms extended and log roll onto the back
4. Push and glide on the back with arms extended and log roll onto the front
5. Travel on the front, tuck to rotate around the horizontal axis to return on the back
6. Fully submerge to pick up an object
7. Answer correctly 3 questions on the Water Safety Code
8. Travel 10 metres on the back
9. Travel 10 metres on the front

STAGE 4
Developing the understanding of buoyancy through a range of skills, refining kicking technique for all strokes, and swimming 10 metres to a given standard as directed by the ASA. By the end of this stage participants will be able to:

1. Demonstrate an understanding of buoyancy
2. Perform a tuck (mushroom) float for 5 seconds
3. Perform a sequence of changing shapes (minimum of 3) whilst floating at the surface
4. Push and glide from the wall to the pool floor
5. Kick 10 metres Backstroke (one item of equipment optional)
6. Kick 10 metres Front crawl (one item of equipment optional)
7. Kick 10 metres Butterfly on the front or on the back
8. Kick 10 metres Breaststroke on the back (equipment optional)
9. Kick 10 metres Breaststroke on the front (equipment optional)
10. Perform on the back a head first sculling action for 5 metres in a horizontal position
11. Travel on back and roll in one continuous movement on to front
12. Travel on front and roll in one continuous movement on to back
13. Swim 10 metres, choice of stroke is optional

STAGE 5 Developing ÔwatermanshipÕ through sculling and treading water skills and complete rotation, also performing all strokes for a distance of 10 metres to the given standard as provided by the ASA within the NPTS resources. By the end of this stage participants will be able to, without aids

1. Perform a horizontal stationary scull on the back
2. Perform a feet first sculling action for 5 metres whilst horizontal on the back
3. Perform a sculling sequence with a partner for 30-45 seconds to include a rotation
4. Tread water for 30 seconds
5. Perform 3 different shaped jumps into deep water
6. Swim 10 metres Backstroke*
7. Swim 10 metres Front crawl face in the water*
8. Swim 10 metres Breaststroke*
9. Swim 10 metres Butterfly*
10. Perform a handstand and hold for a minimum of 3 seconds
11. Perform a forwards somersault, tucked in the water
12. Demonstrate an action for getting help *Refer to ASA expected stroke standards sheet

STAGE 6
Developing effective swimming skills including coordinated breathing across all strokes plus swimming a distance of 25 metres using a stroke of the Swimmers choice; developing the water safety aspects and understanding of preparation for exercise. By the end of this stage participants will be able to:

1. Demonstrate an understanding of preparation for exercise
2. Sink, push off on side from the wall, glide, kick and rotate into Backstroke
3. Sink, push off on side from the wall, glide, kick and rotate into Front crawl
4. Swim 10 metres with clothes on
5. Swim Front crawl to include at least six rhythmical breaths
6. Swim Breaststroke to include at least six rhythmical breaths
7. Swim Butterfly to include at least six rhythmical breaths
8. Swim 25 metres, choice of stroke is optional
9. Perform a "shout & signal" rescue
10. Perform a surface dive
11. Exit the water without using steps

STAGE 7
Developing quality stroke technique up to 100 metres, incorporating skills learnt and combining them to develop a linked routine and complete successfully an obstacle course that combines a variety of skills accomplished throughout stages 1 - 7. By the end of this stage participants will be able to:

1. Swim 25 metres Backstroke*
2. Swim 25 metres Front crawl*
3. Swim 25 metres Breaststroke*
4. Swim 25 metres Butterfly*
5. Perform a movement sequence of 1 minute duration, in a group of 3 or more, incorporating a number of the following skills: Sculling - head first, feet first; rotation - forward, backwards somersault, log roll; floating - star on the front/on the back, tuck float, create own; eggbeater - moving, lifting one or both arms out of the water link skills with strokes and sculls
6. Perform a sitting dive
7. Swim 50 metres continuously using one stroke
8. Swim 100 metres, using a minimum of 3 different strokes
9. Tread water using egg beater action for 30 seconds
10. Complete an obstacle course (using minimum of 4 objects) with feet off the bottom throughout
* Refer to ASA expected stroke standards sheet