The Senior levels encompass 3 Levels: 

• Senior Bronze 

• Senior Silver 

• Senior Gold 

You should be extremely comfortable with these levels as there is a high chance of being assigned one of them. 

LEVEL REQUIREMENTS

Here are the requirements of the Senior Bronze level: 

• Front drill

  • Introduction to zipper 

• Front crawl 80m

  • Breathing arm accelerating on push

  • Kick stays near the surface

  • Side breathing fully developed

• Back drill 40m

  •  7&7 

    • Continuous roll

    • Shoulders coming out of water 

• Back crawl 80m

  • 6 underwater dolphin kick off the wall with the nose pointed up

  • Head is still

  • Stroke is smooth and continuous

• Butterfly drill

  • Dolphin kick 20m

  • Dolphin kick equal power applied on kick up and down

  • One arm drill 20m each arm

• Butterfly 60m

  • Arms fully clear water when reaching forward

  • Hand entry is becoming smooth

  • Toes are pointed during kick

• Whip kick 20m 

  • Feet come up together 

  • Toes point out to sides 

  • Big whip around 

  • Attempt to Flex-Foot When Kick Together Occurs

  • Glide Between kicks 

• Diving 

  • Legs straight and above hips when entering the water

• Treading water 3 1/2min

  • Eggbeater kick developing 

  • Learning eggbeater 45sec

AVAILABLE RESOURCES

• Level Guides

LEVEL REQUIREMENTS

Here are the requirements of the Senior Silver level: 

• Front drill

  • Zipper 

    • High elbow 

    • Long reach 

    • Consistent roll

• Front crawl 80m

  • Bottom goggle in water when breathing

  • Stroke count less than 20

• Back drill 

  • 7&7 20m

• Consistent rollBack crawl 80m

  • Bent arm pull almost fully developed

  • Stroke count less than 20

• Butterfly drill 

  • 2x2x2 20m

• Butterfly 80m

  • 1 quick breath/chin on water

  • Dolphin kick 20m with continuous kick 

  • Equal power to kick up and down

  • Hips are moving up and down during kick

  • Look forward and down when breathing

• Whip kick on back 20m

  • Arms in streamline or by your side 

  • Legs draw up quickly and kick together slow

  • Making sure knees don’t break the surface

  • Legs flexed as the whip portion happens 

  • Toes pointed at the end of the kick

• Flip turn drill

  • Learn how to summersault

• Treading water

  • Eggbeater 90sec

  • Hands out of the water while treading for 10 sec

AVAILABLE RESOURCES

• Example Lesson Plan

LEVEL REQUIREMENTS

Here are the requirements of the Senior Gold Level: 

• Front drill

  • 7&7 20 m

  • Zipper 20m

• Front crawl 100m

  • Breathing fully developed

  • High elbow catch and pull almost fully developed

  • Stroke count less than 19 over 20m

• Back drill 

  • 11&1 20m

  • 7&7 20m

• Back crawl 100m

  • 8 kicks underwater off the wall with nose up

  • Kick is small and effortless

  • Stroke count less than 19 over 20m

• Butterfly drill 

  • Dolphin dives 20m 

  • 2x2x2 40m

• Butterfly 80m

  • Back of head in line with the spine when not breathing

  • Breathing as hands push out back past hips

  • Stroke becoming more efficient

• Breaststroke drill

  • Whip kick with streamline hands at the surface - 40m

  • 3 kicks 1 pull drill - 40m

    • Kick Is becoming efficient

    • Looking down when gliding

    • Pull doesn’t pass shoulders 

    • As hands start pull head lifts to start breath 

    • Streamline position when doing extra kicks 

    • Powerful kicks 

• Flip turn drill

  • Somersault

  • 3 strokes then somersault

• Eggbeater 3min

AVAILABLE RESOURCES

• Example Lesson Plan