new brunswick site

Level 4

AT-A-GLANCE

  1. Set a long-term goal.
  2. Demonstrate understanding of how to Stay Healthy.
  3. Demonstrate a dive from a starting block.
  4. Demonstrate a dive start relay transition from a starting block.
  5. Demonstrate a streamlined finish on front and on back.
  6. Demonstrate front crawl flip turn, back crawl flip turn, breaststroke turn.
  7. Swim front crawl, back crawl, breaststroke - 50 m each.
  8. Sprint - 1 x 50 m.
  9. Complete a 400 m workout.
  10. :::
  11. Demonstrate accuracy: hit a target at a distance of 4-5 m with a rope as many times as possible in 60 sec.
  12. Throw a rope two different ways.
  13. Dive and swim with fins - 25 m.
  14. Eggbeater kick on back - 25 m.
  15. Scissor kick - 15 m.
  16. Swim 2 x 25 m passing under an obstacle located at the halfway point.
  17. Dive start from deck with rescue tube; swim 25 m to secure a partially filled manikin; tow 10 m.
  18. Tread water supporting an object - 2 min.