SwimSafer™ 2.0

Singapore National Water Safety Programme With Emphasis On Water Survival Skills

SwimSafer is a new national water safety programme initiated by the National Water Safety Council (NWSC), in collaboration with the Singapore Sports Council and was launched on 18 March 2010. The NWSC was appointed by the Ministry of Community Development, Youth and Sports (MCYS) in 2007 to oversee water safety matters in Singapore. The SwimSafer programme consists of six-stage progressive programme will help children of all ages and abilities develop water safety and swimming skills at their own pace through a positive, fun learning experience. SwimSafer is an improvement of the existing National Survival Swimming Award (NASSA) and Learn-To-Swim (LTS) Programme.

In 19 Feb 2018, the programme was revamped and became SwimSafer 2.0, the enhanced programme, will provide participants with a more rigourous water survival and swimming competency programme. The revamped programme comes with a revised syllabus and assessment approach, together with enhanced instructor quality through training and re-certification to provide quality learning for participants. It also incorporates an online quiz on water safety knowledge for participants to consolidate their learning.

Visit SwimSafer Singapore’s only official website for more information.

Last Updated: 05 Sep 2025

SwimSafer™ 2.0 Programme

SwimSafer™ 2.0 programme consists of a progressive six-stage programme.

  • Stage 1
    The objective is to develop confidence and independence in the water, learn general and deep-end water safety. Techniques taught include the forward and backward movement, safe entry and exit, and personal water safety.

    Assessment

      Skill Outcome
    • To be able to demonstrate skills learnt in a given context for authentic learning

      Swim
    • Incorporated in Sequence 1A

    (1) Sequence 1A (with or w/o goggles, teaching pool)
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. Submerge head in water, open eyes, blow bubbles and identify object on pool floor (w/o goggles)
      1. No goggles
      2. Entire head under water
      3. Ability to clearly identify an object
      4. Relaxed and confident exhalation
      5. Blink eyes to remove water on surfacing
    3. Swim on the back 5m (any combination of alternating arms, alternating legs, simultaneous arms and / or simultaneous legs)
      1. Move confidently through the water for 5m continuously
      2. Body position is maintained near-horizontal to 45⁰ to surface
      3. On the back, kick either alternating up and down motion or simultaneous motion
      4. Move arms in full circle motion, reaching out over the head (Alternating)
      5. Arms do not have to come fully out of water (Alternating)
      6. Hands move in a circle (palms down), sweeping out and in towards hips (Simultaneous)
      7. Any breathing acceptable
    4. Perform a front float (mushroom or jellyfish) for 5 seconds and stand to recover
      1. Stable floating position on front with face in water
      2. Float for 5 seconds, in a relaxed manner
      3. Recover confidently and unassisted or to an upright standing position (if site permits)
    5. Then perform a back float for 5 seconds and stand to recover
      1. Stable floating position on back, ears in water
      2. Float for 5 seconds, in a relaxed manner
      3. Recover confidently and unassisted or to an upright standing standing position (if site permits)
    6. Swim 10m on front (any combination of alternating arms, alternating legs, simultaneous arms and / or simultaneous legs)
      1. Move confidently through the water for 10m continuously
      2. Body position is maintained near-horizontal to 45⁰ to surface
      3. On the front, kick either alternating up and down motion or simultaneous motion
      4. Move arms in full circle motion, reaching out in front of head (Alternating)
      5. Arms do not have to come fully out of water (Alternating)
      6. Hands move in a circle (palms down), sweeping out and in towards chest (Simultaneous)
      7. Any breathing acceptable
    7. Signal distress and call for help (w/o goggles)
      1. Float on the back, signal for help by raising one hand, wave and call for help
    8. Grasp the float and float for 10 seconds (w/o goggles)
      1. Facing rescuer and watching aid when thrown
      2. Grasp and collect aid
      3. Hold aid securely, float in a stable position for 10 seconds
    9. Then move (with the float) to the pool’s edge and
      1. Kick with float to pool’s edge
    10. Exit safely from pool using the pool’s edge
      1. Hold the edge with both hands palms down
      2. Raise the body as high as possible to clear the water
      3. Lean forward and place one foot or knee over the edge and steps out

    (2) Sequence 1B (w/o goggles) Dressed in swimwear, shorts and t-shirt
    1. Correctly fit PFD on pool deck – with assistance acceptable
    2. Safely jump into the water, holding PFD securely
    3. Float confidently for 30 seconds – face clear of the water, body relaxed
    4. Exit out of deep end using ladder, safely and confidently
      1. Safely exit by holding ladder
      2. Fully extend arms to support body
      3. Place feet in steps to climb out
  • Stage 2
    General skill development including unassisted step entry into the water, sculling, feet first surface dives, personal water safety skills as well as water safety in aquatic environments. One of the goals is to achieve 25 meters of continuous swimming.

    Assessment

      Skill Outcome
    • To be able to demonstrate rudimentary swimming skills on the front and back
    • To be able to demonstrate skills learnt in a given context for authentic learning

    (1) Swim (teaching pool)
    1. Enter the water with slide-in entry (start at 25m mark)
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. Swim on the front 25m (alternating arms & legs or simultaneous arms & legs)
      1. Move confidently through the water for 25m continuously
      2. Body position is maintained near-horizontal to 45⁰ to surface
      3. On the front, kick either alternating up and down motion or simultaneous motion
      4. Occasional scissors kick acceptable
      5. Move arms in full circle motion, reaching out in front of head (Alternating)
      6. Recover arms above water (Alternating)
      7. Hands move in a circle (palms down), sweeping out and in towards chest (Simultaneous)
      8. Any rhythmic breathing acceptable
    3. Swim on the back 15m (alternating arms & legs or simultaneous arms & legs)
      1. Move confidently through the water for 15m continuously
      2. Face should be above water surface most of the time
      3. Body position is maintained near-horizontal to 45⁰ to surface
      4. On the back, kick either alternating up and down motion or simultaneous motion
      5. Occasional scissors kick acceptable
      6. Move arms in full circle motion, reaching out over the head (Alternating)
      7. Arms do not have to come fully out of water (Alternating)
      8. Hands move in a circle (palms down), sweeping out and in towards hips (Simultaneous)
      9. Any breathing acceptable
    4. Once the candidates reach the 15m mark, assessor to ask them to exit the pool.

    (2) Survival Sequence 2A (w/o goggles, teaching pool)
    1. Enter the water with step-in entry
      1. Safe and confident step in (not jump) entry
      2. Looking at point of entry
      3. Knees slightly flexed on entry
      4. Legs relaxed when feet touch the bottom
    2. Front float (mushroom or jellyfish) for 10 seconds
      1. Stable floating position on front with face in water
      2. Float for 10 seconds, in a relaxed manner
      3. Lifting head to breathe occasionally is acceptable
    3. Swim 5m on front, rollover
      1. Swim 5m using any stroke, on the last stroke, roll over onto Back position
      2. Start roll with head and shoulders
    4. Perform back float for 10 seconds
      1. Stable floating position on back, ears in water
      2. Float for 10 seconds, in a relaxed manner
    5. Swim 5m on back
      1. Swim 5m on back (any stroke on back)
    6. Scull, float or tread water for 30 seconds
      1. Face clear of water
      2. Scull: put lower arms/hands underwater, with fingers together, palms facing down, swing lower arms/hands out and in with even pressure
      3. Float: back float with face clear of water, may have finning action with hands, slight leg action
      4. Tread: near vertical body position, head above water, large, slow movements with arms and legs
    7. Recover an object (in chest deep water)
      1. No goggles
      2. Submerge head or feet first, body completely submerged, open eyes underwater to locate and retrieve object, blink eyes to remove water on surfacing
    8. Resurface and exit safely from pool

    (3) Sequence 2B part 1 (w/o goggles, teaching pool) Dressed in swimwear, shorts and t-shirt
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. Swim 15m using any survival stroke
      1. Swim slowly using survival backstroke or survival breaststroke
      2. Face clear of water
    3. Exit safely from pool

    (4) Sequence 2B part 2 (w/o goggles, competition pool) Dressed in swimwear, shorts and t-shirt
    1. Correctly fit a PFD and jump into the water (at least 1.4m deep)
      1. Fit appropriate-sized PFD (No assistance is allowed when they put on PFD on land)
      2. Look and assess situation before jumping into water (legs together, knees bent)
    2. Swim 25m using any survival stroke with PFD
      1. Swim slowly using survival backstroke, survival breaststroke or survival sidestroke
      2. Face clear of water
    3. Exit water safely and independently
  • Stage 3
    Entry skills such as the stride jump will be taught. Skills include sculling, underwater skills and putting on a personal flotation device (PFD) whilst in water and swimming with it. One of the goals is to achieve 50 meters of continuous swimming.

    Assessment

      Skill Outcome
    • To be able to swim 50m continuously
    • To be able to demonstrate skills learnt in a given context for authentic learning

    (1) Sequence 3 (Swim 50m continuously)
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. Swim 25m Backstroke
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface
        2. Ears may be out of water
        3. Slight chin tuck
        4. Hips may be bent
        5. Some body roll
        6. Some side-to-side motion of shoulder and hips acceptable
      2. Legs
        1. Continuous kicking
        2. Occasional cycling action acceptable
        3. Legs bent at knee acceptable
        4. Feet may break surface of water
      3. Arms
        1. Above-water arm recovery – elbows below surface acceptable
        2. Hands may enter at or above shoulder level
        3. Arm straight at elbow during power phase acceptable
      4. Breathing and Timing
        1. Occasional breath-holding acceptable
        2. Arms in opposition – hesitation at finish is acceptable
    3. Swim 25m Front Crawl
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface
        2. Some body roll
        3. Some side-to-side motion of trunk and legs acceptable
      2. Legs
        1. Continuous kicking
        2. Legs bent at hips or knees, during downbeat acceptable
        3. Feet may break surface of water
      3. Arms
        1. Above-water arm recovery
        2. Hand enters at or above the level of the head
        3. Arm straight at the elbow during power phase acceptable
        4. Power phase finishing at hip level acceptable
      4. Breathing and Timing
        1. Face in water and breathes consistently to the side
        2. When turning to the side to breathe, hesitation is acceptable
        3. Catch-up stroke is acceptable
        4. Occasional head lift acceptable
        5. Arms and legs show general alternating pattern
    4. Exit safely from pool

    (2) Survival Sequence 3A (w/o goggles, competition pool)
    1. Stride/straddle entry (in deep water)
      1. Enter water with legs in stride / straddle position
      2. Lean forward slightly during entry to increase surface resistance
      3. Press down with outstretched arms
      4. Keep head above water at all times
    2. Swim 25m Survival Backstroke
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface
        2. Hips may be bent
        3. Chin tucked
        4. Ears may be out of water
      2. Legs
        1. Knees may break the surface of the water during recovery
        2. Knees may be wider than hips and ankles
        3. Ankles may be bent throughout power phase
        4. Occasional scissors kick acceptable
        5. Legs may be partially bent at knee at the end of the power phase
        6. Legs apart with occasional flutter kick during glide acceptable
      3. Arms
        1. Hands may break water surface during recovery
        2. Arms extending above or below shoulder level acceptable
        3. Power phase finishing at waist level acceptable
      4. Breathing and Timing
        1. Occasional breath-holding acceptable
        2. Arms and legs move simultaneously
        3. Minimal glide with some forward motion acceptable
        4. No pause before beginning recovery
    3. Swim 25m Breaststroke
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface during glide
      2. Legs
        1. Legs bend at the knees bringing heels toward buttocks
        2. Knees may be wider than hips and ankles
        3. Ankles may bend throughout power phase
        4. Legs may be partially bent at the knees at the end of the power phase
        5. Occasional flutter kick during glide position acceptable
        6. Legs may not completely finish together in a closed position in the glide
      3. Arms
        1. Hands may begin wider than shoulder width
        2. Arms bend at the elbow on the inward sweep, coming together for the recovery, where hands may be level or slightly deeper than elbows
        3. Hands may sweep beyond the shoulder, but not beyond waist
      4. Breathing and Timing
        1. Fundamental form of pull-breathe-kick-glide sequence
        2. Minimal glide with some forward motion acceptable
    4. Scull head-first on the back for 5m and recover
      1. Body in horizontal position to 30⁰ from surface acceptable
      2. Lower arms/hands underwater, fingers together, palms facing down
      3. Swing lower arms/hands out and in with even pressure
      4. Movement in head-first direction
    5. Scull, float or tread for another 50 seconds
      1. Face clear of water
      2. Scull: put lower arms/hands underwater, with fingers together palms facing down, swing lower arms/hands out and in with even pressure
      3. Float: back float with face clear of water, may have finning action with hands, slight leg action
      4. Tread: near vertical body position, head above water, large, slow movements with arms and legs.
    6. Swim through hoops on pool bottom of at least 1.2m depth for 2m swim
      1. No goggles
      2. Eyes open, exhaling through mouth and nose while underwater
      3. Body in streamlined position
      4. Using breaststroke and any combination of leg kick such as breaststroke leg kick or flutter kick to swim through hoops
      5. Return to surface with arm extended above the head
    7. Resurface and exit safely from pool

    Survival Sequence 3B (w/o goggles, competition pool) Dressed in swimwear, shorts and t-shirt
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. Swim 25m using survival backstroke or survival breaststroke to a PFD (face clear of water)
      1. Face clear of water
      2. Swim 25m Survival Backstroke or Survival Breaststroke to a PFD
    3. Correctly fit a PFD in water, swim 50m with PFD, then climb out of the water
      1. Upon reaching PFD, adjusts PFD and prepares PFD for ease of putting on
      2. Perform a rollover onto PFD and fit on PFD in water
      3. Swim survival backstroke, survival breaststroke with PFD (face clear of water)
      4. Climb out safely with PFD on
  • Stage 4 (Bronze)
    Development of student’s stroke techniques is a focus here, along with coordinated breathing in deep water. This stage sees the introduction of throw rescues and more personal survival skills. One of the goals is to achieve 100 meters of a variety of strokes.

    Assessment

      Skill Outcome
    • To be able to swim 100m continuously
    • To be able to demonstrate skills learnt in a given context for authentic learning

    (1) Sequence Bronze (Swim 100m continuously, competition pool)
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. 100m continuous swim, do not touch the wall and switch from lane 1 to 2 using the blue line for reference.
    3. Swim 25m Backstroke
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface
        2. Ears may be out of water
        3. Slight chin tuck
        4. Hips may be bent
        5. Some body roll
        6. Slight side-to-side motion between shoulders and hips acceptable
      2. Legs
        1. Continuous kicking
        2. Occasional bicycling action acceptable
        3. Legs bent at knee acceptable
        4. Feet may break surface of water
      3. Arms
        1. Above-water arm recovery – elbows below surface acceptable
        2. Hands may enter at or above shoulder level
        3. Arm straight at elbow during power phase acceptable
      4. Breathing and Timing
        1. Occasional breath-holding acceptable
        2. Arms in opposition – hesitation at finish acceptable
    4. Swim 25m Front Crawl
      1. Body Position
        1. Body horizontal to 15⁰ from surface
        2. Perform body roll
        3. Occasional side-to-side motion of trunk and legs acceptable
      2. Legs
        1. Continuous kicking that starts from the hips
        2. Ankles and knees extended but not rigid
        3. Feet remain below the surface – moderate splash acceptable
      3. Arms
        1. Above-water recovery with arm bent at elbow – arm straight at elbow acceptable
        2. Hands enter above the level of the head
        3. Fingertips first in front of the shoulder
        4. Arm extended fully after entry
        5. Arm bent at elbow during power phase
        6. Power phase finished beyond the hip
      4. Breathing and Timing
        1. Face in water
        2. When Breathing to the side, slight hesitation is acceptable
        3. Exhale underwater on each breath
        4. Arms alternate – slight hesitation (catch-up) during breathing acceptable
    5. Swim 25m Survival Backstroke
      1. Body Position
        1. Body horizontal to 15⁰ from surface
        2. Trunk and legs are aligned
        3. Slight chin tuck
        4. Ears near or below the surface
      2. Legs
        1. Knees remain below the surface of the water
        2. Knees may occasionally break surface of the water
        3. Knees may be wider than ankles
        4. Kick is initiated by the bending of the legs at the knees
        5. Ankles rotate outward with toes wider than the heel of the foot
        6. Lower legs move symmetrically in a circular pattern as knees return to a fully extended position
        7. Legs together
        8. Toes pointed with minimal movement during glide phase of stroke
      3. Arms
        1. Hands remain under the surface and recover near or at the side of the body
        2. Arms may extend at or be above shoulder level
        3. Arms nearly straight at elbow at beginning of catch
        4. Arms partially bent at elbow during extension – wrists may be bent
        5. Power phase ends at the level of the hips
      4. Breathing and Timing
        1. Relaxed, rhythmic breathing pattern
        2. Arms and legs begin recovery at same time
        3. Some glide occurs at end of power phase
    6. Swim 25m Breaststroke
      1. Body Position
        1. Trunk horizontal to 30⁰ from surface during glide
      2. Legs
        1. Legs bend at the knees bringing heels toward buttocks
        2. Knees may be occasionally wider than hips and ankles
        3. Ankles may bend throughout power phase
        4. Occasional scissors kick or flutter kick acceptable
        5. Legs may be partially bent at the knees at the end of the power phase
        6. Occasional flutter kick during glide position acceptable
        7. Legs together during glide position
      3. Arms
        1. Hands may begin catch wider than shoulder width
        2. Arm bend at elbow increases as hand moves toward waist - hands may be level or slightly deeper than elbows
        3. Hands may sweep beyond the shoulder, but not beyond waist
      4. Breathing and Timing
        1. Fundamental form of pull-breathe-kick-glide sequence
        2. Minimal glide with some forward motion acceptable
    7. Exit safely from pool

    (2) Survival Sequence Bronze A (w/o goggles, competition pool)
    1. Enter the water using a compact jump (in deep water), resurface
      1. Both arms placed across the body with one hand over the mouth and nose
      2. Step off with one foot leading
      3. Bring the legs together and keeps them straight (with slight knee bend)
      4. Keep the body vertical, streamlined and protected
      5. Once underwater, tuck body to slow downward movement
    2. Perform a forward somersault
      1. From a front float position
      2. Bend at waist
      3. Tuck head (chin to chest)
      4. Palms face downward and pulls up towards surface as body rolls
      5. Bring hips towards surface of water
      6. Keep legs tucked
      7. Exhale through the nose
      8. Maintain rotation primarily in the sagittal plane
      9. Finish in front float / upright (vertical) position
    3. Scull, float or tread water for 2 min
      1. Face clear of water
      2. Scull: put lower arms/hands underwater, with fingers slightly apart, palms facing down, swing lower arms/hands out and in with even pressure
      3. Float: back float with face clear of water, may have finning action with hands, slight leg action
      4. Tread: near vertical body position, head above water, large, slow movements with arms and legs
    4. In at least 1.4m deep water, perform feet-first surface dive
      1. Press down with arms performing any power kick (breaststroke, scissors, whip, eggbeater) to provide upward body lift, then uses upward arm press to assist vertical descent, keeping legs together
      2. Once head submerges, press palms upward with arms outstretched to assist descent
      3. Where site permits, descend to pool bottom
    5. Swim through hoops on pool bottom for 2m, resurface and exit safely from pool
      1. Swim through hoops for 2m using underwater breaststroke (full arm stroke to hips), with breaststroke kick or flutter kick
      2. Return to surface with arm extended above the head
      3. Exit safely from pool

    (3) Sequence Bronze B (w/o goggles, competition pool) Dressed in swimwear, shorts and t-shirt
    1. Enter the water with slide-in entry
      1. Safe and confident slide in entry
      2. Hold side of pool
      3. Twist body to face the wall while slowly lowering the body into the water
      4. Feel for water depth with the feet
    2. 3 min swimming slowly using survival backstroke, survival sidestroke and survival breaststroke changing every 15m
      1. Change stroke at every 15m mark
      2. Swim in the given order
      3. Continue to complete the last stroke till 3 min is up
    3. Wave and call for help
      1. To wave and call for help when he/she sees a ‘rescuer’
      2. Able to track where flotation aid is being thrown and where it lands.
      3. Swim and retrieves flotation aid
      4. Kick to side of the pool whilst holding flotation aid
    4. Throw a flotation aid to a partner 2m away
      1. Reassure the partner in difficulty
      2. Stand clear of the edge
      3. Keep one leg in front of the other (for stability)
      4. Throw the flotation aid using an underarm throw (taking into account factors such as wind, current and weight of aid)
      5. Instruct the partner (i.e. “Victim”) to hold the aid to chest and to kick to side of the pool
    5. Swim to a flotation aid and kick to pool’ s edge, then climb out of water
  • Stage 5 (Silver)
    Fundamentals of diving will be introduced. Development of personal survival knowledge will continue with a situational context of swimming quickly away from a sinking boat. Students will be required to demonstrate efficient stroke techniques by swimming a variety of strokes over 200 meters within a given time frame.

    Assessment

      Skill Outcome
    • To be able to demonstrate swimming strokes competently
    • To be able to demonstrate skills learnt in a given context for authentic learning

    (1) Silver Sequence Swim (competition pool)
    1. Use crouching dive entry for front crawl and breaststroke
      1. Front kneeling dive into water
      2. Toes at pool edge
      3. Extend hands and arms above head
      4. Enter hands first, then head, then body and feet
      5. Keep hands/arms above head throughout dive path to protect the head
    2. 50m Front Crawl (≤1:30 min)
      1. Body Position
        1. Body is nearly horizontal to the surface in a streamlined position
        2. Body roll is a fluid motion – head, trunk and legs are aligned
      2. Legs
        1. Continuous kicking that starts from the hips and propels swimmer forward using a 2-to-6 beat kick
        2. Heels just break the surface
      3. Arms
        1. Above-water recovery with arm bent at elbow - arm slightly bent at elbow acceptable
        2. Arm relaxed as hand moves toward the head
        3. Arm extended fully in coordination with body roll
        4. Elbow and hand move just outside the shoulders as the arm travel straight backward
        5. Palm press towards feet until arm reaches full extension during finish
      4. Breathing and Timing
        1. Exhale underwater before the next breath during the power phase
        2. Head remains in line of the body – minimal head movement
        3. Alternate side breathing preferred
        4. No catch-up stroke and no hesitation when turning to breathe
    3. 50m Breaststroke (≤1:50 min)
      1. Body Position
        1. Trunk horizontal to 15⁰ from surface during glide
        2. Body incline should become more level following kick
      2. Legs
        1. Legs bend at the knees bringing heels toward buttocks
        2. Ankles bend and rotate outward with toes wider than the heel of foot
        3. With a continuous pushing action, press the feet and knees outward and backwards. The movement is a semi-circular one with the heels leading
        4. Knees and ankles extend at the end of the power phase – legs partially bent at the knees and ankles acceptable
      3. Arms
        1. Palms begin moving outward at or narrower than shoulder width – arms slightly bent
        2. In the mid-pull, sweep hands downward and inward
        3. Bend at elbow increases as hands move toward chest – hands deeper than elbows by end of pull
        4. Hands should not sweep beyond the upper chest area
        5. Sweep hands back together so that hands travel along the midline underneath the body to a streamlined position
      4. Breathing and Timing
        1. Pull-breathe-kick-glide sequence
        2. Rhythmic breathing with each cycle
        3. Glide after recovery with arms extended
        4. Slight pause before recovery acceptable
    4. 50m Backstroke (≤1:40 min)
      1. Body Position
        1. Body horizontal to 15⁰ from surface
        2. Head back with ears submerged
        3. Some body roll
        4. Trunk and legs should be aligned
      2. Legs
        1. Continuous kicking that starts from the hips
        2. Legs slightly bent at the knee during upward kick and straight at knee with toes pointed during the downward kick
        3. Kicking movement should maintain a position close to the surface-level
      3. Arms
        1. Above-water recovery – arm may be partially bent at elbow
        2. Hands exit thumb-side or little-finger first
        3. Hands enter little-finger first about shoulder-width apart
        4. Arm partially bent at elbow during power phase
        5. Hand and forearm finish beyond hip
      4. Breathing and Timing
        1. Relaxed rhythmic breathing pattern
        2. Arms in opposition – slight hesitation at finish acceptable
    5. 25m Sidestroke
      1. Body Position
        1. Trunk may be up to 30⁰ from surface with one shoulder breaking surface
        2. Hips may roll away from midline
        3. Bottom ear may be out of water with head raised
        4. Occasional face submersion is acceptable
      2. Legs
        1. Scissors kick on one side
          1. Knees and hips bend
          2. Pulling heels toward buttocks
          3. When on the side, the top leg slides forward, the bottom leg slides backwards in preparation for scissors kick
          4. Legs may separate slightly as knees bend in recovery
          5. Ankle of top leg begins the power phase in a bent position, may not extend fully as the leg extends and returns to the glide position
          6. Ankle of the bottom leg may not extend
          7. Toes pointed throughout the power phase
          8. Legs may bend at the knees and be held loosely together during the glide
      3. Arms
        1. Leading arm
          1. Hand remains below the surface
          2. Elbow may be straight during catch
          3. Hand may continue past upper chest
          4. Pull ends at upper chest
          5. Arm is parallel to and below the surface, in line with head, trunk and legs
        2. Trailing arm
          1. Hand remains below the surface of the water
          2. Elbow may remain close to body
          3. Hand may pass by thigh
          4. Forearm travels along the midline close to the body during recovery
      4. Breathing and Timing
        1. Rhythmic breathing pattern
        2. Arms and legs may move simultaneously
        3. Some glide occurs at end of power phase
    6. 25m Survival Backstroke
      1. Body Position
        1. Body is nearly horizontal to surface with arms at side during glide
        2. Chin up, ears in the water
      2. Legs
        1. Knees remain below the surface of the water
        2. Heels drop by bending knees
        3. Ankles bend to 90⁰ and rotate outward with toes wider than heels of the feet
        4. Knees and ankles fully extending at the end of the power phase
      3. Arms
        1. Arms extend at or slightly above shoulder level
        2. Fingers lead arm extension
        3. Palms face toward feet
        4. Elbows extend as palms push backward and inward
        5. Stop at the hips
      4. Breathing and Timing
        1. Rhythmic breathing pattern
        2. Arm recovery begins slightly before leg recovery
        3. Arm and leg power phases begin simultaneously
        4. Extended glide after power phase
    7. Dolphin kick 10m on front
      1. Body Position
        1. Trunk may be horizontal to 30⁰ from the surface
      2. Legs
        1. Legs may be partially extended at the knee during the downbeat
        2. Minimal movement of the hip during the downbeat acceptable
        3. Legs may bend at the knees during upbeat
        4. Feet may break the surface
        5. Some flutter action acceptable
      3. Arms
        1. NA
      4. Breathing and Timing
        1. Any or no breathing acceptable

    (2) Silver Survival Sequecne (w/o goggles, competition pool) Dressed in swimwear, long pants and t-shirt demonstrate the following sequence:
    1. Enter deep water using a stride/straddle jump
      1. Enter water with legs in stride / straddle position
      2. Lean forward slightly during entry to increase surface resistance
      3. Press down with outstretched arms
      4. Keep head above water at all times
    2. Perform a backward somersault
      1. From a vertical/supine position
      2. Scoop water from back of hips to head with palms facing surface
      3. Lead with head backwards
      4. Tuck knees to chest
      5. Continue to scoop water and press arms forward
      6. Maintain rotation primarily in the sagittal plane
      7. Finish upright (vertical) position
    3. Submerge feet first surface dive depth of at least 1.8m (and perform ear equalisation, if necessary)
      1. Press down with arms performing any power kick (scissor, whip, eggbeater) to provide upward body lift, then uses upward arm press to assist vertical descent, keeping legs together
      2. Once head submerges, press palms upward with arms outstretched to assist descent
      3. Descend to at least 1.8m depth
      4. Perform ear equalisation by holding nose, attempting to exhale through the nostril, swallowing and moving the jaw
    4. Swim through hoops on pool bottom for 3m and resurface
      1. Swim through hoops placed on pool bottom for 3m using underwater breaststroke (full arm stroke to hips) with breaststroke/flutter/dolphin kick
      2. Return to surface with arm extended above the head
    5. Swim 45m quickly using front crawl
      1. Look up occasionally to look out for danger or safety
    6. Wave and call for help (rescuer to throw a PFD)
      1. Victim
        1. To wave and call for help when he/she sees a ‘rescuer’
      2. Rescuer
        1. Reassure the partner in difficulty
        2. Stand clear of the edge
        3. Keep one leg in front of the other (for stability)
        4. Throw the flotation aid (PFD) 3m (taking into account factors such as wind, current and weight of aid) to a partner (i.e. “Victim”)
        5. Instruct the partner (i.e. “Victim”) to put on PFD in water
    7. Retrieve a PFD in water and fit it while treading water
      1. Upon reaching the PFD, adjust PFD and prepare PFD for ease of putting on
      2. Perform a rollover onto PFD and fit on PFD in water
    8. Demonstrate Heat Escape Lessening Posture (H.E.L.P.) technique for 30 seconds
      1. Hold knees close to chest
      2. Arms tight to body (sculling occasionally for balance acceptable)
      3. Face clear of water
      4. Float in H.E.L.P. position for 30 seconds
    9. Then swim 25m with PFD and climb out of the water
      1. Swim 25m using any survival stroke (breaststroke face clear of water survival backstroke, sidestroke) to side of pool and climb out with PFD
  • Stage 6 (Gold)
    Students will be required to perform a variety of strokes with efficiency over 400 metres within a given time frame for each stroke. Personal survival skills like making use of clothing to make a personal floatation device and swimming with them, putting on a life jacket in water and demonstrating the Heat Escape Lessening Posture technique will be taught.

    Each stage consist of different elements that include:
    • Entries and Exits
    • Sculling and Body Orientation
    • Underwater Skills
    • Movement/Swimming/Strokes
    • Survival Skills
    • Rescue Skills
    • Knowledge

    Assessment

      Skill Outcome
    • To be able to demonstrate swimming strokes competently
    • To be able to demonstrate skills learnt in a given context for authentic learning

    (1) Gold Sequence Swim (competition pool)
    1. Perform standing dive entry for 100m Front Crawl & Breaststroke
      1. Enter water in a streamlined manner, keeping arms/hands extended in front of head
      2. Use proper order of entry: head, trunk, legs and feet
      3. Glide to surface maintaining streamlined body position
    2. 100m Front Crawl (≤3:00 min)
      1. Body Position
        1. Body is nearly horizontal to the surface in a streamlined position
        2. Body roll is a fluid motion – head, trunk and legs are aligned
      2. Legs
        1. Continuous kicking that starts from the hips and propels swimmer forward using a 2-to-6 beat kick
        2. Heels just break the surface
      3. Arms
        1. Above-water recovery with arm bent at elbow - arm slightly bent at elbow acceptable
        2. Arm relaxed as hand moves toward the head
        3. Arm extended fully in coordination with body roll
        4. Elbow and hand move just outside the shoulders as the arm travel straight backward
        5. Palm press towards feet until arm reaches full extension during finish
      4. Breathing and Timing
        1. Exhale underwater before the next breath during the power phase
        2. Head remains in line of the body – minimal head movement
        3. Alternate side breathing preferred
        4. No catch-up stroke and no hesitation when turning to breathe
    3. 100m Breaststroke (≤4:00 min)
      1. Body Position
        1. Body is nearly horizontal to the surface and streamlined during the glide position
      2. Legs
        1. Legs bend at the knees bringing heels toward buttocks
        2. (Dorsiflexion) Ankles rotate outward with toes wider than heels
        3. With a continuous pushing action, press the feet and knees outward and backwards. The movement is a semi-circular one with the heels leading
        4. Knees and ankles fully extend at end of power phase
      3. Arms
        1. Arms sweep outwards from the glide position (arms extended narrower than shoulder width)
        2. Bend at elbows increases as hands move toward chest
        3. Elbows remain high throughout the pull
        4. Hands come together at the midline under the chin
        5. Arms extend forward to a glide position
      4. Breathing and Timing
        1. Pull-breathe-kick-glide sequence
        2. Continuous movement from finish into recovery
        3. Face and head submerge during arm recovery
    4. 100m Backstroke (≤3:20 min)
      1. Body Position
        1. Body is nearly horizontal to surface in a streamlined position
        2. Head is still and aligned to body
        3. No side-to-side movement
        4. Body roll is a fluid motion – head, trunk and legs are aligned
      2. Legs
        1. Continuous kicking that starts from the hips and propels swimmer forward using a 2-to-6 beat kick
        2. Kicking movement should maintain a position close to the surface-level
      3. Arms
        1. Above-water recovery : Arm straight at elbow
        2. Hand enters just outside shoulder in coordination with body roll
        3. Hand enters little finger first
        4. Reaching downward with elbow bent
        5. Fingertips point away from the body to the side
        6. Hand follows a straight path toward the feet
        7. Arm fully extended at elbow for the finish
      4. Breathing and Timing
        1. Rhythmic breathing pattern
        2. Arms in continuous opposition – no hesitation at finish (no catch-up stroke)
    5. 50m Survival Backstroke
      1. Body Position
        1. Body is nearly horizontal to surface with arms at side during glide
        2. Chin up, ears in the water
      2. Legs
        1. Knees remain below the surface of the water
        2. Heels drop by bending knees
        3. Ankles bend to 90⁰ and rotate outward with toes wider than heels of the feet
        4. Knees and ankles fully extending at the end of the power phase
      3. Arms
        1. Arms extend at or slightly above shoulder level
        2. Fingers lead arm extension
        3. Palms face toward feet
        4. Elbows extend as palms push backward and inward
        5. Stop at the hips
      4. Breathing and Timing
        1. Rhythmic breathing pattern
        2. Arm recovery begins slightly before leg recovery
        3. Arm and leg power phases begin simultaneously
        4. Extended glide after power phase
    6. 50m Sidestroke
      1. Body Position
        1. Body is nearly horizontal to the surface and streamlined during the glide position
        2. Hips and shoulders aligned
        3. Bottom ear and lower face in water
      2. Legs
        1. Scissors kick on one side
          1. Knees and hips bend
          2. Pulling heels toward buttocks
          3. When on the side, the top leg slides forward, the bottom leg slides backwards in preparation for scissors kick
          4. Legs may separate slightly as knees bend in recovery
          5. Ankle on top leg begins the power phase in a bent position (dorsiflexion) and extends as the leg returns to the glide position
          6. Ankle on the bottom leg remains extended with the toes pointed (plantarflexion) throughout the power phase
      3. Arms
        1. Leading arm:
          1. Hand remains below the surface
          2. Palms angled down and slightly outward
          3. Elbow bends and hand sweeps slightly downward and slightly backward toward the feet
          4. Pull ends at upper chest
          5. Shoulder rotates and elbow drops
          6. Fingers lead arm extension as the hand passes the ear, and the arm rotates so palm faces down
          7. Arm is parallel to and below the surface, in line with head, trunk and legs
        2. Trailing arm:
          1. Hand remains below the surface of the water
          2. Palm press downward and slightly backward at the beginning of the catch and continues backward throughout the pull
          3. Forearm travels along the midline close to the body during the recovery
      4. Breathing and Timing
        1. Regular rhythmic breathing pattern
        2. Arms alternate
        3. Recovery phase of kick occurs during leading arm pull and trailing arm recovery
        4. Extended glide after power phase
    7. 15m Butterfly
      1. Body Position
        1. Trunk may be horizontal to 30⁰ from the surface
      2. Legs
        1. Legs may be partially extended at the knee during the downbeat
        2. Minimal movement of the hip during the downbeat acceptable
        3. Legs may bend at the knees during upbeat
        4. Feet may break the surface
        5. Some flutter action acceptable
      3. Arms
        1. Above-water arm recovery – arms may contact the water
        2. Hands may enter wider than the shoulders
        3. Arms may be straight at elbow during catch actions
        4. Palms face backwards throughout pull
        5. Power phase finishing at waist acceptable
        6. Arms may be bent at elbow during recovery and finish
      4. Breathing and Timing
        1. Arms pull and recover with minimal leg kick
        2. Arms may hesitate at side before recovery
        3. Any coordination timing of arms-legs-breathing is acceptable

    (2) Gold Sequence Survival (w/o goggles, competition pool) Dressed in swimwear, long pants and t-shirt demonstrate the following sequence
    1. Compact jump entry in deep water
      1. Both arms placed across the body with one hand over the mouth and nose
      2. Step off with one foot leading
      3. Bring the legs together and keeps them straight (with slight knee bend)
      4. Keep the body vertical, streamlined and protected
      5. Once underwater, tuck body to slow downward movement
    2. Head-first surface dive to a depth of at least 1.8m (and perform ear equalisation, if necessary)
      1. Pike at waist or tucks into vertical descent, keeping body streamlined, with legs together
      2. Descend to at least 1.8m depth
      3. Perform ear equalisation by holding nose, attempting to exhale through the nostril, swallowing and moving the jaw
    3. Swim through hoops on pool bottom for 5m and resurface
      1. Swim through hoops on pool bottom for 5m using underwater breaststroke (full arm stroke to hips), with breaststroke/flutter/dolphin kick
      2. Return to surface with arm extended above the head
    4. Swim 45m quickly using front crawl
      1. Swim quickly, using front crawl
      2. Head needs to look up occasionally to look out for danger or safety
    5. Swim 50m using any preferred survival swim stroke
      1. Swim 50m using survival backstroke, sidestroke or breaststroke (face clear of water) slowly (any combination allowed)
    6. Remove pants in deep water and make a float with it while treading water within 5 min
      1. Float on back or tread gently, unbutton or unzip the pants, hold and kick it out gently, submerging to remove is permitted
      2. Tie both pant legs (end) together (after zipping up or buttoning the pants to the waist
      3. Lie on back, places the tied pants (end) over the head
      4. Inflates the pants through the waistband by performing multiple scooping action or “catching action”
      5. Tighten the waist band with one hand to trap the air (re-inflating is acceptable)
    7. Demonstrate Heat Escape Lessening Posture (H.E.L.P.) technique with the self-made float for 1 min
      1. Hold knees close to chest
      2. Arms tight to body (sculling occasionally for balance acceptable)
      3. Face clear of water
      4. Float in H.E.L.P. position for 1 min
    8. Swim 25m with the self-made float and climb out of the water
      1. Survival Swim (Survival Backstroke/Survival Breaststroke/Sidestroke) 25m with self-made float
      2. Climb out of the pool