Certificate C program

Dressed swimming

  • Go from the side of the pool into the water with a roll,
    followed by,
  • 30 seconds tread water with the use of arms and legs and 30 seconds.
  • Floating in HELP-position with the use of a expedient,
    followed by,
  • 50 meters breast stroke interrupted by swimming one time under a raft and one time climbing over a raft and 50 meters back stroke, finished with,
  • climbing out of the pool independently.

 

In swimwear

  • Go from the side of the pool with a dive,
    followed by,
  • under water orientation and swimming trough a hole at a distance of 9 meters from the side of the pool,
    followed by,
  • 125 meters breast stroke interrupted by 2 times a roll forward and 2 times a right angled dive till legs are under the water, finished with,
  • 100 meters back stroke.
  • In the pool, push yourself from the wall,
    followed by,
  • 10 seconds floating on your breast,
    followed by,
  • tread water a few seconds,
    followed by,
  • 10 seconds floating on your breast.
  • In the pool, push yourself from the wall,
    followed by,
  • 10 seconds floating on your back,
    followed by,
  • tread water for a few seconds,
    followed by,
  • 20 seconds floating,
    followed by,
  • 5 meters jerking.
  • Go from the side of the pool into the water with a dive,
    followed by,
  • 15 meter breast-crawl.
  • Push yourself from the side of the wall of the pool,
    followed by,
  • 15 meters back-crawl.
  • Go from the side of the pool into the water with squat jump,
    followed by,
  • 30 seconds tread water with moving in different directions and,
  • 30 seconds vertical floating with the use of your arms.

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