Adult Swimmer 3

Shallow dive into deep water
Stride entry into deep water
Compact jump into deep water
Legs-only surface support 30-60 sec.
Back somersault (in water)
Swim underwater 5-10 m to recover object
Eggbeater kick on back or scissor kick on side 10-15 m
Breaststroke 25-50 m
Front crawl 50-100 m
Back crawl 50-100 m
Head-up front crawl 10-15 m
Interval training: 4 x 50 m front or back crawl or breaststroke with 30 sec. rests
Sprint (25-50 m) front crawl, back crawl, or breaststroke
Workout 300 m
Water Smart messages
Adult 3

Achieved Course Proficiencies