Perform an advanced lifesaving sequence: step in / straddle entry, swim 25 metres in clothing, tread water for 1 minute using eggbeater action, surface dive, swim underwater for 3 metres, resurface, remove clothing and climb out unassisted.
Swim either front crawl or breaststroke for 100m, participant's first choice.
Swim backstroke for 100m.
Swim either front crawl or breaststroke for 50m, participant's second choice.
Swim butterfly for 25m.
Perform a head first surface dive, pick up a sinkable from the pool floor, resurface, tread water for 1 minute whilst waving one arm.
Throw a ball to a target point, swim head up front crawl to the ball, tread water for 20 seconds whilst holding the ball out of the water, bring ball to the side using polo crawl.
Perform a plunge dive.
Swim 50m of lifesaving backstroke or sidestroke.
Lesson resources
Structured resources for this stage are being built. Check back soon.
📅
10-Week Lesson Plan
A structured 10-session programme that progressively covers all 10 outcomes —
each session includes a warm-up, main set, cool-down and an assessment focus.
Coming soon
⚡
Interactive Lesson Planner
Tick which criteria your swimmers have already achieved and get a bespoke
30-minute lesson plan that targets the remaining outcomes for your group.