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 below:

Courses & Awards

Bronze, Silver, Gold & Honours Awards

 

Distance Awards

 

Speed AwardS

 

Rookie Lifeguards

 

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.

Stage 1

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

  1. Enter the water safely.
  2. Move forward 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 the face.
  6. Be comfortable with water showered from overhead.
  7. Move from a flat floating position on the back and return to standing.
  8. Move from a flat floating position on the front and return to standing.
  9. Push and glide in a flat position on the front from a wall.
  10. Push and glide in a flat position on the back from a wall.
  11. Give examples of two pool rules.
  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 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 5 metres on the front, perform a tuck to rotate onto the back and return on the back.
  6. Fully submerge to pick up an object.
  7. Answer correctly three questions on the Water Safety Code.
  8. Push and glide and travel 10 metres on the back.
  9. Push and glide and travel 10 metres on the front.
  10. Perform a tuck float and hold for three seconds.
  11. 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. Perform a sculling sequence with a partner for 30-45 seconds to include a rotation.
  4. Tread water for 30 seconds.
  5. Perform three different shaped jumps into deep water.
  6. Push and glide and swim 10 metres backstroke (performed to Swim England expected standards).
  7. Push and glide and swim 10 metres front crawl (performed to Swim England expected standards).
  8. Push and glide and swim 10 metres breaststroke (performed to Swim England expected standards).
  9. Push and glide and swim 10 metres butterfly (performed to Swim England expected standards).
  10. Perform a handstand and hold for a minimum of three seconds.
  11. Perform a forward somersault.
  12. Demonstrate an action for getting help.

Stage 7

By completing this Award you will be able to:

  1. Push and glide and swim 25 metres backstroke
    (performed to Swim England expected standards).
  2. Push and glide and swim 25 metres front crawl
    (performed to Swim England expected standards).
  3. Push and glide and swim 25 metres breaststroke
    (performed to Swim England expected standards).
  4. Push and glide and swim 25 metres butterfly
    (performed to Swim England expected standards).
  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 or dive.
  7. Push and glide and swim 50 metres continuously using one stroke
    (performed to Swim England expected standards).
  8. Push and glide and swim 100 metres, using a minimum of three different strokes
    (performed to Swim England expected standards).
  9. Tread water using eggbeater action for 30 seconds.
  10. Complete an obstacle course (using minimum of four objects) with feet off the pool floor throughout.

silver

By completing this Award you will be able to:

  1. Plunge dive from the side of the pool at the deep end.
  2. Swim 100 metres in less than 3 minutes, using any stroke (must be legal throughout).
  3. Tread water in a vertical position for 2 minutes, with one hand behind the back at all times.
  4. 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. 
  5. 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.
  6. 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).
  7. Swim 25 metres butterfly (no alternating arms or legs throughout). 
  8. Climb out of the deep end without assistance.

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 standing without support.
  4. Move from a flat floating position on the front and return to standing 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 standing.
  10. Perform a tuck to rotate from a flat floating position on the back, to a front floating position, then return to standing.
  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 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 and glide from the wall towards the pool floor.
  3. Kick 10 metres backstroke (one item of equipment optional).
  4. Kick 10 metres front crawl (one item of equipment optional).
  5. Kick 10 metres butterfly on the front or on the back.
  6. Kick 10 metres breaststroke on the front (one item of equipment optional).
  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 and glide and swim 10 metres, 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 front crawl.
  4. Swim 10 metres wearing clothes.
  5. Push and glide and swim front crawl to include at least six rhythmical breaths.
  6. Push and glide and swim breaststroke to include at least six rhythmical breaths.
  7. Push and glide and swim butterfly to include at least three rhythmical breaths.
  8. Push and glide and swim backstroke to include at least six regular breaths.
  9. Push and glide and swim 25 metres, choice of stroke is optional (performed to Swim England expected standards).
  10. Perform a ‘shout and signal’ rescue.
  11. Perform a surface dive.

Bronze

By completing this Award you will be able to:

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

gold

By completing this Award 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 (must be legal throughout).
  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 directon 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).
  6. Swim 25 metres butterfly (no alternating arms or legs throughout). 
  7. Climb out of the deep end without assistance.

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