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Academy & Junior Swim Fit

The Academy is the perfect link for those looking to progress to a Swimming Club.

The Academy follows the Swim Wales Advanced Swimming Skills programme, offering swimmers the opportunity to develop key advanced swimming skills. There are 5 levels that are designed for swimmers who wish to enhance their technique in the four strokes, starts, turns and finishes. The levels are listed below from the Swim Wales guidelines. It is designed to embed good practice, the right habits and skills at an early stage in a swimmer’s career.

Benefits of the Academy:

  • Gives teachers and coaches a structured framework to utilise specifically to build a solid foundation for aspiring competitive swimmers.
  • Gives clarity to swimmers on what they are working on and what skills are important to develop. This motivates children to progress through the levels and improve their skills.
  • Provides a seamless link into a swimming club from a learn to swim provider.
  • Has a bilingual award scheme where providers can offer certificates to participants after achieving a level, including distance badges up to 5000m.

For more details about any of the activities or clubs, please contact us or visit your local swimming pool.

 

Level 1

The recommended total swimming time at this level is 1 hour per week, in either a Learn to Swim programme or a swimming club.

Aims

  1. Develop dive technique and underwater phase
  2. Develop a turn technique
  3. Develop stroke technique over longer distances, demonstrating legal turn, underwater phase and finishes
  4. Develop kick and pull technique

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

  1. Shallow racing dive and underwater dolphin kicks - Demonstrate a shallow racing dive, then a minimum of 5m underwater dolphin kicks in a streamlined body position. Minimum depth of 1.8m
  2. Shallow racing dive and underwater Breaststroke phase - Demonstrate a shallow racing dive, then complete one underwater breaststroke pull and kick to the surface. Minimum depth of 1.8m
  3. Turn at the wall using front crawl and backstroke - Swim towards the pool wall, tumble turn, push off in a streamlined position and perform a minimum of 5m underwater dolphin kicks on front crawl and backstroke.
  4. Scull 25m on the front and 25m on the back - Using a pullbuoy to support body position, scull 25 metres on the front and 25 metres on the back, focusing on feel of the water.
  5. Swim 75m front crawl - Swim 75 metres front crawl with 5m of underwater dolphin kick from the start, demonstrate tumble turns with streamlined underwater kicks off each wall and a legal finish. Use a combination of bi-lateral breathing (eg.3 or 5 strokes), and uni-lateral breathing (eg. 2 or 4 strokes), changing at the end of each length.
  6. Swim 75m backstroke - Swim 75 metres backstroke with 5m of underwater dolphin kick from the start, demonstrate legal tumble turns with streamlined underwater dolphin kicks off each wall, and a legal finish.
  7. Swim 50m breaststroke - Swim 50 metres breaststroke, demonstrating a legal underwater phase off each wall and legal touch turn and finish.
  8. Swim 50m butterfly - Swim 50 metres butterfly with 5m of underwater dolphin kick from the start, legal touch turn, demonstrating streamlined underwater dolphin kicks off the wall, and a legal finish.
  9. Perform 100m technically proficient kick - Perform 100 metres kick: 50 metres frontcrawl followed by 50 metres of a different stroke; using a kickboard if appropriate for the chosen stroke.
  10. Pull 50m frontcrawl - Using a pullbuoy, pull 50 metres frontcrawl.
  11. Swim 2 x 100m Individual Medley - Starting with a dive and 5m underwater dolphin kick, swim 2 x 100 metres IM demonstrating legal turns, underwater phases and finish.
  12. Take part in a medley relay race - Take part in a medley relay race with legal relay takeovers, covering 25 metres per participant. The medley relay should be swam in the following order: backstroke, breaststroke, butterfly, frontcrawl.

 

Level 2

The recommended total swimming time at this level is 1 hour per week.

Aims

  1. Develop racing starts and underwater transitions into strokes using 5 metres of underwater dolphin kicks, where appropriate to the stroke
  2. Demonstrate legal turns for all four strokes using 5 metres of underwater dolphin kicks where appropriate
  3. Develop stroke technique over longer distances demonstrating legal turn, underwater phase and finishes
  4. Increase distances of proficient pull and kick

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

  1. Racing starts for 3 strokes, to include backstroke, breaststroke and frontcrawl or butterfly - Perform a racing start for backstroke, breaststroke and frontcrawl or butterfly and transition into relevant stroke to 15 metres. For frontcrawl, backstroke and butterfly demonstrate a minimum of 5m streamlined underwater dolphin kicks and transition into full stroke; for breaststroke demonstrate the legal underwater phase and transition into full stroke.
  2. Turn at the wall for 4 strokes - Demonstrate a turn at the wall for all 4 strokes using a legal tumble turn for frontcrawl and backstroke and a legal touch turn for breaststroke and butterfly, using legal underwater phase and transition into stroke.
  3. Hands extended scull for 25m on the front and 25m on the back - Using a pullbuoy to support body position if required, scull 25 metres on the front and 25 metres on the back, demonstrating a hands extended scull.
  4. Swim 100m frontcrawl - Swim 100 metres frontcrawl with 5m of underwater dolphin kick from the start, demonstrate tumble turns with streamlined underwater kicks off each wall and a legal finish. Use a combination of bi-lateral breathing (eg.3 or 5 strokes), and uni-lateral breathing (eg. 2 or 4 strokes), changing at the end of each length.
  5. Swim 100m backstroke - Swim 100 metres backstroke with 5m of underwater dolphin kick from the start, demonstrate legal tumble turns with streamlined underwater dolphin kicks off each wall, and a legal finish.
  6. Swim 75m breaststroke - Swim 75 metres breaststroke, demonstrating a legal underwater phase off each wall and legal touch turn and finish.
  7. Swim 75m butterfly - Swim 75 metres butterfly with 5m of underwater dolphin kick from the start, legal touch turns, demonstrating streamlined underwater dolphin kicks off the wall, and a legal finish.
  8. Perform 200m kick - Perform 200 metres kick: 100 metres frontcrawl followed by 100 metres of a different stroke, using a kickboard if appropriate for the chosen stroke.
  9. Pull 50m front crawl and 50m backstroke - Using a pullbuoy, pull 50 metres frontcrawl followed by 50 metres backstroke.
  10. Swim 3 x 100m Individual Medley - Starting with a dive and 5m underwater dolphin kick, swim 3 x 100 metres IM demonstrating legal turns, underwater phases and finish.
  11. Swim 300m Frontcrawl continuously - Swim 300 metres frontcrawl with 5m of underwater dolphin kick from the start, demonstrate tumble turns with streamlined underwater kicks off each wall and a legal finish.
  12. Take part in a relay race - Take part in a relay race with legal relay takeovers, covering 50 metres per participant.

 

Level 3

The recommended total swimming time at this level is 2 hours per week (as 2 x 1 hour sessions), in a swimming club environment.

Aims

  1. Demonstrate racing starts and underwater transitions into strokes using a minimum of 5m underwater dolphin kicks, where appropriate to the stroke
  2. Develop stroke technique and speed over increased distances for all four strokes
  3. Increase the distances of pull and fast kick
  4. Perform a 200m Individual Medley

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

  1. Racing start for 4 Strokes - Perform a racing start, including underwater transition, and sprint to 25 metres. Repeat the action for each of the 4 strokes. For frontcrawl, backstroke and butterfly demonstrate a minimum of 5m underwater dolphin kicks; for breaststroke demonstrate the legal underwater phase.
  2. Turn at the wall for the 3 Individual Medley stroke changes - Perform the three legal turns utilised in an Individual Medley event (Butterfly to Backstroke, Backstroke to Breaststroke and Breaststroke to Frontcrawl). Using legal technique, a minimum of 5m underwater phase and transition into stroke.
  3. Swim 100m frontcrawl in under 2 minutes targeting equal stroke count per length - Perform a racing start, then swim 100 metres frontcrawl in under 2 minutes, demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall and legal finish. The swimmer should be targeting an equal stroke count per length.
  4. Swim 100m backstroke in under 2 minutes 15 seconds targeting equal stroke count per length - Perform a racing start, then swim 100 metres backstroke in under 2 minutes 15 seconds, demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall, and legal finish. The swimmer should be targeting an equal stroke count per length.
  5. Swim 100m breaststroke, targeting equal stroke count per length - Perform a racing start, then swim 100 metres breaststroke demonstrating legal turns, underwater technique off each wall, and finish. The swimmer should be targeting an equal stroke count per length.
  6. Swim 100m butterfly, targeting equal stroke count per length - Perform a racing start, then swim 100 metres butterfly demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall, and legal finish. The swimmer should be targeting an equal stroke count per length.
  7. Perform 300m kick - Perform 300 metres kick, 150m frontcrawl and 150m choice ofstroke; using a kickboard if appropriate for chosen stroke.
  8. Pull 100m frontcrawl and 100m backstroke Using a pullbuoy, pull 100 metres frontcrawl followed by 100 metres backstroke, focusing on body rotation.
  9. Swim 400m continuous frontcrawl - Swim 400 metres frontcrawl continuously, demonstrating legal turns with a minimum of 5m underwater dolphin kick off each wall and legal finish.
  10. Swim 200m IndividualMedley (IM) - Swim 200 metres IM demonstrating a minimum of 5m underwater dolphin kicks or legal underwater phase, where appropriate, legal turns and finish.
  11. Using a set of the coaches choice; demonstrate ability to use the pace clock with a rest interval - Demonstrate the ability to use the pace clock with a timed rest interval.
  12. Using a set of the coaches choice; demonstrate ability to use the pace clock with a swim/rest time - Demonstrate the ability to use the pace clock with a swim/rest time. The swimmer should be able to calculate swim and rest repeat time during a set and total swim time of each repetition.

 

Level 4

The recommended total swimming time at this level is 3 hours per week, in a swimming club environment.

Aims

  1. Develop stroke technique and speed over increased distances for all four strokes
  2. Demonstrate maximum effort kick sets
  3. Perform a set totalling 800m.

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

  1. Swim 100m frontcrawl in under 1 minute 45 seconds with even stroke count per length. - From a racing start, swim 100 metres efficient frontcrawl in under 1 minute 45 seconds, demonstrating legal tumble turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall and legal finish. The swimmer should be targeting an equal stroke count per length.
  2. Swim 100m backstroke in under 2 minutes with even stroke count per length. - From a racing start, swim 100 metres efficient backstroke in under 2 minutes, demonstrating legal turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall, and legal finish. The swimmer should be targeting an equal stroke count per length.
  3. Swim 100m breaststroke in under 2 minutes 20 seconds - From a racing start, swim 100 metres efficient breaststroke in under 2 minutes 20 seconds, demonstrating a legal underwater phase off each wall, and legal turns and finish. The swimmer should be targeting an equal stroke count per length.
  4. Swim 100m butterfly in under 2 minutes 20 seconds - From a racing start, swim 100 metres butterfly in under 2 minutes 20 seconds, demonstrating legal turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall, legal turns and finish. The swimmer should be targeting an equal stroke count per length.
  5. Swim 2 x 200m Individual Medley (IM) - Swim 2 x 200 metres IM, demonstrating a minimum of 5 metres underwater dolphin kicks or legal underwater phase, where appropriate, at turns, and legal finish. The swimmer should be targeting an equal stroke count per length.
  6. Perform 400m fast kick using maximum effort - Perform 400 metres maximum effort kick as 200m frontcrawl and 200m choice of different stroke; using a kickboard if appropriate for chosen stroke.
  7. Pull 150m frontcrawl and 150m backstroke - Using a pullbuoy, pull 150 metres frontcrawl followed by 150 metres backstroke.
  8. Swim a set totalling 800m frontcrawl - Swim an 800m frontcrawl set at an even pace, for example: 2 x 400 metres, 4 x 200 metres or 8 x 100 metres or 16 x 50 metres (or something more creative!)

 

Level 5

The recommended total swimming time at this level is 4 hours per week, in a swimming club environment.

Aims

  1. Develop stroke technique and speed over increased distances for all four strokes
  2. Demonstrate maximum effort kick set over increased distance
  3. Perform a set totalling 800m.

Assessment Outcomes

Legal strokes and actions refer to compliance with FINA Laws.

  1. Swim 200m frontcrawl in under 3 minutes 30 seconds - From a racing start, swim 200 metres efficient frontcrawl in under 3 minutes 30 seconds, demonstrating legal tumble turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall and finish. The swimmer should be targeting an equal stroke count per length.
  2. Swim 200m backstroke in under 4 minutes - From a racing start, swim 200 metres efficient backstroke in under 4 minutes, demonstrating legal turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall, and legal finish. The swimmer should be targeting an equal stroke count per length.
  3. Swim 200m breaststroke in under 4 minutes 30 seconds - From a racing start, swim 200 metres efficient breaststroke in under 4 minutes 30 seconds, demonstrating a legal underwater phase off each wall, and legal turns and finish. The swimmer should be targeting an equal stroke count per length.
  4. Swim a set totalling 200m butterfly - Swim a set totalling 200m of efficient butterfly at an even pace, demonstrating turns with a minimum of 5 metres underwater dolphin kick off each wall, legal turns and finish. The set should include a minimum of 1 x 100m swim and then be broken as either 50m or 25m swims. The swimmer should be targeting an equal stroke count per length.
  5. Swim 400m Individual Medley (IM) - Swim 400 metres IM, demonstrating a minimum of 5 metres underwater dolphin kick or legal underwater phase, where appropriate, legal turns and finish.
  6. Perform 4 x 100m maximum effort kick - Perform a set of 4 x 100 metres maximum effort kick on a swim and rest time of 2 minutes 45 seconds.
  7. Swim a set totalling 600m frontcrawl and 450m another stroke - Swim a minimum of 3 x 200 metres frontcrawl and 3 x 150 metres of another stroke, focusing on distance per stroke, consistent time for each repetition and consistent underwater dolphin kick to a minimum of 5m.
  8. Swim 800m frontcrawl - Swim 800 metres frontcrawl at an even pace, focusing on distance per stroke and consistent underwater dolphin kick to a minimum of 5m.

For more details about any of the activities or clubs, please contact us or visit your local swimming pool.

In this section

Children's Swimming Lessons
Bubbles (Ages 0-3)Splash (Aged 3+)Wave (Ages 4-11) Academy & Junior Swim Fit Rookie LifeguardWater Polo
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