Achieved Course Proficiencies

• Kneeling dive into deep water
• Forward roll into deep water
• Tread water 30 sec.
• Handstand in shallow water
• Front somersault (in water)
• Jump into deep water, tread 30 sec., and swim/kick 25 m
• Flutter kick on back 5 m; reverse direction and flutter kick on front 5 m
• Flutter kick on front 5 m; reverse direction and flutter kick on back 5 m
• Whip kick on back 10 m
• Front crawl 15 m
• Back crawl 15 m
• Water Smart Message: Wear a Lifejacket
• Interval training: 4 x 15 m flutter kick with 20 sec. rests
• Water Smart message: Swim with a Buddy
• Water Smart message: Check the Ice
• Water Smart message: Swim to Survive