Swimming Lessons & ROOKIE LIFEGUARDS

Our Lessons

Take the plunge!

Our swimming lessons follow the Swim England Learn to Swim Framework. This is a comprehensive swimming development programme.

Each course of lessons ranges between 10-14 weeks in length, dependent upon the Hertfordshire school term dates.

Lessons are available for all abilities from beginners through to competitive level.

Additionally, we offer the range of awards and courses shown below:

Courses & Awards

Bronze, Silver, Gold & Honours Awards

 

Distance Awards

 

Speed AwardS

 

Rookie Lifeguards

Developed by the Royal Life Saving Society UK in conjunction with Swim England, Rookie Lifeguard Awards offer parents the comfort of knowing their children are aware of how to avoid dangers and enjoy the water safely.

Swimming

Learn to Swim Progression

The Learn to Swim Awards 1-7 are divided into progressive stages.

They make up the core, national syllabus of learning to swim for primary school aged children.

They are designed to reward your child for their development of the essential aquatic skills they need to be confident, competent and safe in the water.

PUFFIN

By completing this Award, with or without floatation equipment or support, you will be able to:

  1. Enter the water confidently, safely and unaided using a swivel entry.
  2. Submerge the face and confidently blow bubbles for 5 seconds.
  3. Achieve a horizontal float position on the front with 1 float.
  4. Achieve a horizontal float position on the back with 1 float.
  5. Travel 5 metres using an alternating kicking action with 2 floats on the front.
  6. Travel 5 metres using an alternating kicking action with 2 floats on the back.
  7. Rotate 360 degrees in an upright position with feet off the pool floor with/without aids.
  8. Push from the side unaided on the front (face in the water) into a horizontal position and attempt to travel 3 metres.
  9. Push from the side unaided on the back (hands by side) into a horizontal position and attempt to travel 3 metres.

Stage 2

By completing this Award, with or without floatation equipment or support, you will be able to:

  1. ​Jump in from poolside safely to a minimum depth of 1.0 metre.
  2. Blow bubbles a minimum of three times rhythmically, with nose and mouth submerged.
  3. Move from a flat floating position on the back and return to an upright position without support.
  4. Move from a flat floating position on the front and return to an upright position without support.
  5. Push from a wall and glide on the back – arms can be by the side or above the head.
  6. Push from a wall and glide on the front with arms extended.
  7. Travel using a recognised arm and leg action with feet off the pool floor on the back for 5 metres.
  8. Travel using a recognised arm and leg action with feet off the pool floor on the front for 5 metres.
  9. Perform a tuck to rotate from a flat floating position on the front, to a back floating position, then return to an upright position.
  10. Perform a tuck to rotate from a flat floating position on the back, to a front floating position, then return to an upright position.
  11. Perform a log roll from the back to the front.
  12. Perform a log roll from the front to the back.
  13. Exit the water safely without support.

Stage 4

By completing this Award, without floatation equipment or support, you will be able to:

  1. Perform a sequence of changing shapes (minimum of three) whilst floating on the surface and demonstrate an understanding of floating.
  2. Push & glide from the wall towards the pool floor.
  3. Kick 10 metres Backstroke.
  4. Kick 10 metres Frontcrawl.
  5. Kick 10 metres Butterfly.
  6. Kick 10 metres Breaststroke.
  7. Perform a head first sculling action for 5 metres in a flat position on the back.
  8. Travel on back and log roll in one continuous movement onto front.
  9. Travel on front and log roll in one continuous movement onto back.
  10. Push & glide and swim 10 metres (to Swim England expected standards), choice of stroke is optional.

Stage 6

By completing this Award you will be able to:

  1. Give two examples of how to prepare for exercise and understand why it is important.
  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 Frontcrawl.
  4. Swim 10 metres wearing clothes.
  5. Push & glide and swim Frontcrawl to include at least six rhythmical breaths to the side.
  6. Push & glide and swim Breaststroke to include at least six rhythmical breaths.
  7. Push & glide and swim Butterfly to include at least three rhythmical breaths.
  8. Push & glide and swim Backstroke to include at least six regular breaths.
  9. Push & glide and swim 25 metres, (performed to Swim England expected standards), choice of stroke is optional.
  10. Perform a ‘shout and signal’ rescue.
  11. Perform a surface dive.

Bronze

By completing this Award, with all strokes performed to Swim England expected standards, you will be able to:

  1. Swim 10 metres, followed by a surface dive and underwater swim for a distance of 5 metres.
  2. Tread water in a vertical position for 3 minutes.
  3. Scull head first on the back for 15 metres, with the feet at, or near, the surface throughout.
  4. Swim 400 metres using 3 strokes, in the following order: 100m Frontcrawl, 100m Backstroke, 100m Breaststroke (must be legal throughout), 100m choice (either Fontcrawl, Backstroke or Breaststroke). 
  5. Swim 25 metres Butterfly (no alternating arms or legs throughout). 
  6. Climb out of the deep end without assistance.

gold

By completing this Award, with all strokes performed to Swim England expected standards, you will be able to:

  1. Swim 100 metres in less than 2 minutes and 30 seconds, using two different strokes, 50 metres of each.
  2. Tread water in a vertical position for 3 minutes, with one hand remaining above the head at all times.
  3. Swim 10 metres followed by performing a forward somersault without touching the bottom of the pool and continue to swim in the same direction for a further 10 metres.   
  4. Scull head first on the back for 10 metres, move into a tucked position, turn 360 degrees and return by sculling feet first on the back for 10 metres, with the feet at, or near, the surface throughout.
  5. Swim 800 metres using 3 strokes, in the following order: 200m Frontcrawl, 200m Backstroke, 200m Breaststroke (must be legal), 200m choice (either Frontcrawl, Backstroke or Breaststroke) in less than 25 minutes.
  6. Push & glide and swim 25 metres Butterfly.

Stage 1

By completing this Award, with or without floatation equipment or support, you will be able to:

  1. Enter the water safely.
  2. Scoop the water and wash the face.
  3. Be comfortable with water showered from overhead.
  4. Move from a flat floating position on the back and return to an upright position.
  5. Move from a flat floating position on the front and return to an upright position.
  6. Push and glide in a flat position on the front from a wall.
  7. Push and glide in a flat position on the back from a wall.
  8. Give examples of two pool rules.
  9. Jump into the water unaided.
  10. Attempt to swim 3 metres on the front with arms recovering over the water without aids.
  11. Attempt to swim 3 metres on the back with arms recovering over the water without aids.
  12. Exit the water safely.

Stage 3

By completing this Award, without floatation equipment or support, you will be able to:

  1. Jump in from poolside and submerge to a minimum depth of 1.0 metre.
  2. Sink, push away from wall and maintain a streamlined position.
  3. Push & glide on the front with arms extended and log roll onto the back.
  4. Push & glide on the back with arms extended and log roll onto the front.
  5. Travel using a recognised arm and leg action 5 metres on the front, perform a tuck to rotate onto the back and return on the back using a recognised arm and leg action.
  6. Fully submerge to pick up an object.
  7. Answer correctly three questions on the Water Safety Code.
  8. Push & glide and swim 10 metres Backstroke, using a recognised arm and leg action.
  9. Push & glide and swim 10 metres Frontcrawl, using a recognised arm and leg action.
  10. Perform a tuck float and hold for three seconds.
  11. Demonstrate an understanding of Breaststroke legs for 5 metres. 
  12. Exit the water without using steps.

Stage 5

By completing this Award you will be able to:

  1. Perform a flat stationary scull on the back.
  2. Perform a feet first sculling action for 5 metres in a flat position on the back.
  3. Tread water for 30 seconds.
  4. Push & glide and swim 10 metres Backstroke (performed to Swim England expected standards).
  5. Push & glide and swim 10 metres Frontcrawl (performed to Swim England expected standards).
  6. Push & glide and swim 10 metres Breaststroke (performed to Swim England expected standards).
  7. Push & glide and swim 10 metres Butterfly (performed to Swim England expected standards).
  8. Perform a handstand and hold for a minimum of three seconds.
  9. Perform a forward somersault.
  10. Demonstrate an action for getting help.

Stage 7

By completing this Award, with all strokes performed to Swim England expected standards, you will be able to:

  1. Push & glide and swim 25 metres Backstroke.
  2. Push & glide and swim 25 metres Frontcrawl.
  3. Push & glide and swim 25 metres Breaststroke.
  4. Push & glide and swim 25 metres Butterfly.
  5. Perform a movement sequence (linking skills with strokes and sculls) of one minute duration, in a group of three or more, incorporating a number of the following skills:
    – Sculling: head first, feet first
    – Rotation: forward or backward somersault, log roll
    – Floating: star on the front or on the back, tuck float, create own
    – Eggbeater: Moving, lifting one or both arms out of the water
  6. Perform a sitting dive.
  7. Push & glide and swim 50 metres continuously using one stroke.
  8. Push & glide and swim 100 metres, using a minimum of three different strokes.
  9. Tread water using eggbeater action for 30 seconds.
  10. Complete an obstacle course (using a minimum of four objects) with feet off the pool floor throughout.

silver

By completing this Award, with all strokes performed to Swim England expected standards, you will be able to:

  1. Swim 100 metres in less than 3 minutes, using one stroke.
  2. Tread water in a vertical position for 2 minutes, with one hand behind the back at all times.
  3. Swim 10 metres followed immediately by two surface dives into water of at least full reach depth. One head first surface dive and one feet first surface dive, bringing an object to the surface on each occasion. 
  4. Scull head first on the back for 10 metres and return by sculling on the back for 10 metres, with the feet at, or near, the surface throughout.
  5. Swim 800 metres using 3 strokes, in the following order, twice through: 100m Frontcrawl, 100m Backstroke, 100m Breaststroke (must be legal), 100m choice (either Frontcrawl, Backstroke or Breaststroke).
  6. Push & glide and swim 25 metres Butterfly.

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