The distance series is a range of awards designed to increase stamina and improve stroke technique over specific distances:

• The 5, 10, 15 and 20 metre awards may be achieved by swimming the distance using any stroke or paddle.
• The 25 metre award must be achieved by swimming a recognised stroke. Part of the distance covered should be in water deeper than 1.5m if this is available.
• The 50 metre to 5000 metre awards must be swum continuously using one stroke or a combination of recognised strokes.
• The pool side may be touched to turn but not to rest.

Demonstrate the ability to:

1. Submerge in chest deep water and recover an object from the bottom of the pool using both hands.
2. Push and glide on the surface and hold the streamlined position for 5 seconds.
3. Push and glide to the bottom of the pool, glide up holding a
   streamlined position.
4. Push and glide to the bottom of the pool, tuck, place feet on the pool bottom and jump up.
5. Push away from the side of the pool into a handstand.
6. Push and glide on the surface, pike at hips into a handstand and remain in a stable position for 3 seconds.

To be performed in water which is at least chest high.

Demonstrate the ability to:

1. Crouch, spring up, then submerge to recover an object from the bottom of the pool.
2. Crouch, spring upwards into a glide on the surface in the prone position.
3. Crouch, spring upwards, then submerge to the bottom of the pool and glide up.
4. Crouch, spring upwards, then submerge to the bottom of the pool; tuck, place both feet on the floor and spring up.
5. Crouch, spring upwards and forwards into a handstand; hold in a stable upright position for 3 seconds.
6. Crouch, spring upwards and backwards into a back glide on the surface.
7. Perform a back stroke start from the side of the pool.

To be performed in water not less than 0.9 metres deep.

Demonstrate the ability to:

1. Perform a sitting dive.
2. Perform a kneeling dive.
3. Perform a squat dive.
4. Perform a crouch dive.
5. Perform a lunge dive.
6. Perform a plunge dive.
7. Perform a racing dive with transition into a prone stroke.

All dives to be performed from the poolside into water that is at least 1.8 metres deep.

Demonstrate the ability to:

1. Perform a straddle entry from the poolside.
2. Swim 50 metres.
3. Tread Water for 3 minutes.
4. Swim 100 metres.
5. Find a floatable object in deep water and adopt the H.E.L.P. position for 2 minutes.
6. Climb out of the pool from deep water without assistance.

This award must be performed in deep water whilst wearing the following clothing: short-sleeved fully buttoned shirt or blouse, long loose fitting trousers (not jeans).

Demonstrate the ability to:

1. Perform a straddle entry from the poolside.
2. Swim 100 metres in less than 4 minutes.
3. Perform a feet first surface dive.
4. Tread water for 1 minute waving one arm above the water to attract attention.
5. Tread water for 3 minutes.
6. Swim 200 metres stop and rest for 2 minutes by either floating or treading water then swim a further 200 metres.
7. Climb out of pool from deep water without assistance.

This award must be performed in deep water whilst wearing the following clothing: long-sleeved fully buttoned shirt or blouse, long loose fitting trousers (not jeans).

Demonstrate the ability to:

1. Perform a straddle entry from the poolside.
2. Swim 100 metres in less than 4 minutes.
3. Tread water for 2 minutes.
4. Tread water for 2 minutes waving one arm above the water to attract attention.
5. Remove jumper or sweatshirt.
6. Swim 800 metres in less than 30 minutes; during the swim perform a feet first surface dive and a head first surface dive.
7. Climb out of the pool from the deep end without assistance.

This award must be performed in deep water whilst wearing the following clothing: long-sleeved fully buttoned shirt or blouse, long sleeved jumper or sweatshirt, long loose fitting trousers (not jeans).

Demonstrate the ability to:

1. Perform a straddle entry from the poolside.
2. Swim 100 metres in less than 21/2 minutes.
3. Remove footwear and tread water for 2 minutes; simulating cramp in one leg, massage the affected leg with a free hand.
4. Tread water for 5 minutes.
5. Swim 500 metres in less than 15 minutes.
6. Tread water for 2 minutes waving one arm above the water to attract attention.
7. Find a floating object and then remove an article of clothing.
8. Swim with the floating object for 100 metres, resting twice in the H.E.L.P. position for 2 minutes each time.
9. Climb out of the pool in deep water without assistance.

This award must be performed in deep water whilst wearing the following clothing: t-shirt or vest, long-sleeved fully buttoned shirt or blouse, long sleeved jumper or sweatshirt, long loose fitting trousers (not jeans), socks and plimsolls or suitable alternative footwear.

Demonstrate the ability to:

1. Float in a vertical position without using the legs for 10 seconds.
2. Start in a supine horizontal float position, hold for 10 seconds, transfer to a vertical float and hold for 5 seconds, return to the supine horizontal float and hold for a further 10 seconds.
3. Support scull in a sitting tuck position, with the back vertical for 10 seconds.
4. Push and glide in the prone position through a submerged hoop 3 metres from poolside.
5. Perform a mushroom float and maintain the position for 10 seconds.
6. Perform a push and glide and swim through a submerged hoop.
7. Perform a feet first surface dive, tuck and swim through a hoop submerged in water a minimum of 1.3 metres deep.

Demonstrate the ability to:

1. Whilst treading water perform the following skills:
   1. Tread water for 1 minute.
   2. Rotate 360 degrees.
   3. Move forward for 1 metre.
   4. Move to the right for 1 metre.
   5. Move backwards for 1 metre.
   6. Move to the left for 1 metre.
   7. Tread water for 1 minute.
   All of the above are performed as a continuous action.
2. From a back floating position bring knees to chest to form a tub hold for 5 seconds, rotate 360 degrees hold for 5 seconds, return to a back float position.
3. Push off from the poolside into a front glide, perform a tucked forward roll on to the back and scull headfirst back to the starting point.
4. Push off from the poolside into a back glide, perform a backward somersault finishing on the back and scull head first for 5 metres.
5. Perform a supine star float, maintain the position for 5 seconds then slowly convert to a pencil float, maintain this position for 5 seconds and then return to a star float.
6. Swim Front Crawl for 1 length of the pool performing a somersault every 5 strokes.
7. Push off from the poolside into a front glide, tuck and roll backwards to a supine position and then scull feet first for 5 metres.

Demonstrate the ability to:

1. Tread water for 3 minutes, legs only for the first minute, arms only for the second minute then using both arms and legs but changing to a different leg action for the third minute.
2. Tread water, use one arm only for the first minute whilst waving the other arm in the air. Turn 360 degrees in a clockwise direction and then in an anticlockwise direction whilst using both arms and legs. Wave both arms in the air whilst using legs only, to tread water for a further minute.
3. From the poolside submerge and perform a prone push and glide remaining under water for 5 metres.
4. From the poolside submerge and perform a push and glide on the back remaining under water for 5 metres.
5. Push and glide from the poolside in the supine position and perform a full circle backward somersault whilst keeping the legs straight.
6. Swim Front Crawl for 5 arm pulls, rotate onto the back, swim Back Crawl for 5 arm pulls, return to the front and repeat for the length of the pool.
7. Scull headfirst for 10 metres in the supine position, perform a front somersault and return to the starting position by sculling feet first.

Demonstrate the ability to:

1. Perform a standard scull (head first) for 10 metres followed by a flat stationary scull for 20 seconds and then a reverse (feet first) scull for 10 metres.
2. Start from a front layout position, perform 3 1/2 consecutive front somersaults and finish in the back layout position.
3. Start from a back layout position, bring one knee to the chest whilst holding a flat body position for 5 seconds. Return to a back layout position and then repeat the exercise with the other leg.
4. Start from a back layout position, bring both knees to the chest (tub), rotate through 360 degrees in one direction and then 360 degrees in the other direction. Return to the back layout position.
5. Front Layout hold for 5 seconds with face clear of water, tuck into Mushroom Float for 5 seconds, return to Front Layout.
6. Swim with one other person in a synchronised manner for 20 metres. Any stroke may be used but swimmers must start and finish together and each stroke executed at the same time as each other.
7. Start from the back layout position raise one leg until it is straight, (ballet leg position), hold for 3 seconds whilst sculling with the hands. Return to the back layout position.

Demonstrate the ability to:

1. Swim 20 metres polo crawl with a ball showing control by keeping the ball just in front of the head.
2. Tread water, throw a ball accurately to a partner 4 metres away using only one hand. Catch the ball when it is returned again using only one hand. Repeat for 5 throws and catches.
3. Use eggbeater leg action, travel sideways balancing a ball in one hand for 5 metres.
4. Tread water, throw a ball into a ring, hoop or net situated 4 metres away. One hand only should be used when throwing.
5. Swim 10 metres polo crawl, tread water for 10 seconds, catch a ball with one hand, swim polo crawl with the ball for 10 metres then throw it to a partner 4 metres away.
6. Use eggbeater leg action, travel sideways for 5 metres, catch a ball with one hand, tread water and throw the ball into a ring, net or hoop situated 4 metres away using one hand for the throw.
7. Tread water, holding a ball above the water, turn 360 degrees, throw a ball to and receive from a partner no less than 4 metres away, repeat this 5 times with good accuracy.

Demonstrate the ability to:

1. State one of the Aims of First Aid.
2. Check for Dangers.
3. Assess Responsiveness and shout for Help.
4. Open the Airway – Head tilt, Mouth check, Chin lift.
5. Check for Breath – Look, Listen and Feel.
6. On discovering the casualty is breathing, look for bleeding and any possible broken bones.
7. Place the casualty in the recovery position.
8. Explain how to contact the Emergency Services.

Demonstrate the ability to:

1. State two of the Aims of First Aid.
2. Explain simply how we breathe in and out.
3. Explain how to recognise a choking casualty.
4. State the sequence to relieve a choking casualty.
5. Perform back slaps/blows on a manikin.
6. Performing chest thrusts on a child manikin.
7. Perform abdominal thrusts on an adult or child manikin.
8. Explain when to contact the Emergency Services.

Demonstrate the ability to:

1. State the three Aims of First Aid.
2. Explain simply how the blood circulates around the body.
3. State two different types of burns.
4. Explain how to treat burns.
5. Explain how to manage external bleeding.
6. Apply a sterile un-medicated dressing to an arm.
7. Apply an elevated sling.
8. Place a simulated casualty in the position for managing shock.

Demonstrate the ability to:

1. State the priorities of casualty management.
2. Explain simply the skeletal system.
3. State two different types of fracture.
4. Explain how to manage a fracture.
5. Apply an arm sling for a fractured arm.
6. Apply an elevated sling, padding and a broad bandage to manage fractured ribs.
7. Make a simulated casualty with a fractured leg comfortable.
8. Make a simulated casualty with a fractured pelvis comfortable.