OSA Levels Flashcards by Mikaela Rose

Front crawl 120m

○ Stroke count less than 18 Over 20m

Master Bronze (front)

How well did you know this?

Not at all

Perfectly

Back crawl 120m
○ Breakouts
○ Hip rotation fully developed
○ Shoulder roll fully developed
○ Stroke count less than 18 over 20

Master Bronze (back)

How well did you know this?

Not at all

Perfectly

Butterfly drill
○ 3(L),3(R),3(B) with perfect head position 20m
○ Dolphin kick no board 20m
○ Dolphin dives 20m
Butterfly 80m
○ Arms come out as head quickly goes in the water
○ Head stays still when not breathing
○ Lead recovery with wrists

Master Bronze (butterfly)

How well did you know this?

Not at all

Perfectly

Breaststroke drill
○ Breaststroke glide streamline on front 20m
■ Eyes look down between breaths
○ Extended glide 10sec
■ Tight streamline during the glide
■ Getting the power from the kick
○ 3 kicks 1 pull 20m
Breaststroke 40m
○ Tight streamline during the glide
○ Getting the power from the kick
○ Feet are flexing and pointing
○ Pull doesn’t pass shoulders
○ As hands start pull head lifts to start breath
○ When hands get to shoulders arms extend head goes back in the water

Master Bronze (breaststroke)

How well did you know this?

Not at all

Perfectly

Eggbeater 3min
○ Introduction to vertical kick 45sec
Flip turn drill
○ Summersalt
○ 3 strokes somersault
○ Swim to wall somersault on wall

Master Bronze (other)

How well did you know this?

Not at all

Perfectly

Front drill
○ Streamline kick under 3 1/2min 100m
Front crawl 120m
○ Golf score under 30 (Sc+ Time) over 20m
○ Kick Is efficient
○ Stroke count is less than 17 over 20m

Master Silver (front)

How well did you know this?

Not at all

Perfectly

Back drill
○ 11 &1
■ No pauses
Back crawl 120m
○ Back kick is efficient
○ Spin 2X 20M with the nose up and head still
○ Backstroke count is less than 17 over 20m

Master Silver (back)

How well did you know this?

Not at all

Perfectly

Butterfly drill
○ 2x2x2 20m
○ One arm 40m (20m on each side)
Butterfly 80m
○ 4 finger entry point with little splash
○ Able to maintain 2-3 stroke breathing pattern
○ Press chest as hands about to enter water

Master Silver (butterfly)

How well did you know this?

Not at all

Perfectly

Breaststroke Drill
○ Extended glide 20m
○ 3 kicks 1 pull 20 mins
○ Whip kick with board 40m
Breaststroke 40m
○ Rhythm ( pull, breath, kick, glide)
○ Glide last for 3 seconds
○ Flexed arms for powerful pulls
○ Head down and still between strokes

Master Silver (breaststroke)

How well did you know this?

Not at all

Perfectly

Flip turn drill
○ All MB skills
○ Summersalt on wall push-off
Treading water 5min
○ Eggbeater 3min
○ Hands out of water for 30sec
○ Vertical kick 1min

Master Silver (other)

How well did you know this?

Not at all

Perfectly

Front drill
○ 100m streamline kick under 3:15min
Front crawl 120m
○ Golf score under 27 over 20m
○ Stroke count less than 20 over 20m
○ Technique Is smooth and relaxed

Master Gold (front)

How well did you know this?

Not at all

Perfectly

Back drill
○ 100m streamline kick under 3:30min
Back crawl 120m
○ Golf score under 30 over 20m
○ Stroke count less than 20 over 20m
○ Technique Is smooth and relaxed

Master Gold (back)

How well did you know this?

Not at all

Perfectly

Butterfly drill
○ Dolphin dives 40m
○ Dolphin kick on back 20m
Butterfly 100m
○ Arms clearing water effortless
○ Stroke count less than 12 over 20m
○ Technique Is smooth and becoming relaxed

Master Gold (butterfly)

How well did you know this?

Not at all

Perfectly

Breaststroke drill
○ Whip kick on back 60m
○ Extended glide 20m
○ 3 kicks 1 pull 20m
Breaststroke 60m
○ Kick efficiency developed
○ Pause is gone when hands touch and push forward
○ Stroke efficiency fully developed

Master Gold (breaststroke)

How well did you know this?

Not at all

Perfectly

Eggbeater 4min
○ Vertical kick 1min
Flip turn drill
○ Complete flip turn
○ Introduce 2 hand touch turns

Master Gold (other)

How well did you know this?

Not at all

Perfectly

Front drill
o 7&7 40m
o 11&1 40m
Front crawl 100m timed swim under 2:30min
Front crawl golf score under 26
Front Sculling 20m
o Arm above head
o No kicking

Royal Olympic 1 (front)

How well did you know this?

Not at all

Perfectly

N/A

Royal Olympic 1 (back)

How well did you know this?

Not at all

Perfectly

N/A

Royal Olympic 1 (butterfly)

How well did you know this?

Not at all

Perfectly

N/A

Royal Olympic 1 (breaststroke)

How well did you know this?

Not at all

Perfectly

2 hand touch turns

o Pull-outs

Royal Olympic 1 (other)

How well did you know this?

Not at all

Perfectly

Front crawl 100m timed swim under 2:15min
Front crawl golf score under 24
Front sculling 20m
o Arms at shoulders
o No kicking

Royal Olympic 2 (front)

How well did you know this?

Not at all

Perfectly

Back crawl 100m timed swim under 2:30min

Back crawl golf score under 26

Royal Olympic 2 (back)

How well did you know this?

Not at all

Perfectly

Vertical dolphin kick 45sec

o Starting from the chest

Royal Olympic 2 (butterfly)

How well did you know this?

Not at all

Perfectly

N/A

Royal Olympic 2 (breaststroke)

How well did you know this?

Not at all

Perfectly

``` Track start introduction o One foot in front o Lean back o Throw the body forward Feet only surface support drill o 60 sec o Item pass around as the hot potato game ```

Royal Olympic 2 (other)

``` Front crawl 100m timed swim under 2:00min Front crawl golf score under 23 Front sculling 40m o Arms at shoulders 20m o Arms by side 20m ```

Royal Olympic 3 (front)

Back crawl 100m timed swim under 2:15min | Back crawl golf score under 24

Royal Olympic 3 (back)

``` Part 1 butterfly 10m underwater kick Part 2 butterfly + 10m of butterfly w S.C. under 5 Butterfly under 20 sec Underwater dolphin kick no breaths o Minimum of 10m ```

Royal Olympic 3 (butterfly)

N/A

Royal Olympic 3 (breaststroke)

Vertical kick o Flutter 1:30min o Dolphin 1min Dive down to get brick

Royal Olympic 3 (other)

Front crawl 100m timed swim under 1:45min Front crawl golf score under 22 40 m with a Pull buoy o Front crawl 20m

Royal Olympic 4 (front)

``` Back drill 20m o Catch-up o Strong kick o Roll is dominant Back crawl 100m timed swim under 2:00min Back crawl golf score under 23 Back sculling 20m o Arms by your side o No kicking 40 m with a Pull buoy o Back crawl 20m ```

Royal Olympic 4 (back)

Butterfly 10m underwater kick +10m with SC of <5 Butterfly under 19 sec Underwater dolphin kick no breaths o Minimum of 15m

Royal Olympic 4 (butterfly)

Breaststroke 100m under 2:30min | Breaststroke 20m S.C. under 8 for 20m

Royal Olympic 4 (breaststroke)

Eggbeater o Streamline position (arms overhead) Flip turn drill “2 Turns” o The turn must be quick

Royal Olympic 4 (other)

Front crawl 100m timed swim under 1:30min | Front crawl golf score under 21

Royal Olympic 5 (front)

``` Back crawl 100m timed swim under 1:45min Back crawl golf score under 22 Back sculling 20m o Arms above head o No kicking ```

Royal Olympic 5 (back)

Butterfly under 18 sec Butterfly 10m underwater kick +10m w SC of <5 Underwater dolphin kick no breaths o Minimum of 20m

Royal Olympic 5 (butterfly)

Breaststroke 100m under 2:15min | Breaststroke 20m S.C. under 8 for 20m

Royal Olympic 5 (breaststroke)

``` 60 m with a Pull buoy o 20M Front crawl o 20M Back crawl o 20M Breastroke Treading water with 5lb brick 45sec ```

Royal Olympic 5 (other)

Front crawl 100m timed swim under 1:15min | Front crawl golf score under 20

Royal Olympic 6 (front)

Back crawl 100m timed swim under 1:30min | Back crawl golf score under 21

Royal Olympic 6 (back)

Butterfly under 17 sec. 20m | Butterfly 10m underwater kick +10m w SC of <5

Royal Olympic 6 (butterfly)

Breaststroke 100m under 2:00min | Breaststroke 20m S.C. under 8 for 20m

Royal Olympic 6 (breaststroke)

Treading water with 10lb brick 1min | Flip turn drill “Quick Walls”

Royal Olympic 6 (other)

``` Front drill ○ Introduction to zipper Front crawl 80m ○ Breathing arm accelerating on push ○ Kick stays near the surface ○ Side breathing fully developed ```

Senior Bronze (front)

``` 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 ```

Senior Bronze (back)

``` 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 ```

Senior Bronze (butterfly)

``` 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 ```

Senior Bronze (breaststroke)

Diving ○ Legs straight and above hips when enter Treading water 3 1/2min ○ Egg beater kick developingLearning egg beater 45sec

Senior Bronze (other)

``` Front drill ○ Zipper ■ High elbow ■ Long reach ■ Consistent roll Front crawl 80m ○ Bottom goggle in water when breathing ○ Stroke count less than 20 ```

Senior Silver (front)

``` Back drill ○ 7&7 20m Consistent rollBack crawl 80m ○ Bent arm pull almost fully developed ○ Stroke count less than 20 ```

Senior Silver (back)

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 kick

Senior Silver (breaststroke)

``` 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 ```

Senior Silver (butterfly)

``` Flip turn drill ○ Learn how to summersault Treading water ○ Egg beater 90sec ○ Hands out of water while treading for 10sec ```

Senior Silver (other)

``` 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 ```

Senior Gold (front)

``` Back drill ○ 11&1 20m ○ 7&7 20m Back crawl 100m ○ 8 kicks underwater off wall with nose up ○ Kick is small and effortless ○ Stroke count less than 19 over 20m ```

Senior Gold (back)

Butterfly drill ○ Dolphin dives 20m ○ 2x2x2 40m Butterfly 80m ○ Back of head in line with spine when not breathing ○ Breathing as hands push out back past hips ○ Stroke becoming more efficient

Senior Gold (butterfly)

Breaststroke drill ○ Whip kick with streamline hands at 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

Senior Gold (breaststroke)

Flip turn drill ○ Somersault ○ 3 strokes then somersault Eggbeater 3min

Senior Gold (other)

``` Front drills ○ 11&1 20m ○ Front glide minimum of 20m ○ Introduction to 7&7 Front crawl 60m ○ Beginning to look across water when breathing ○ Hand stretch forward and still in extended position ○ High elbow recovery ○ Hip rotation at 11 & 1 ○ Side breathing smooth ```

Intermediate Bronze (front)

``` Back drills ○ 11&1 40m ■ Hips stay up ○ Introduction to 7&7 ■ Hips stay up Back crawl 60m ○ 3 underwater dolphin kicks off the wall on back ○ Hand entry smooth ○ Neck Is relaxed ○ Pinky entry ○ Shoulder roll almost developed ○ Thumb Exit ```

Intermediate Bronze (back)

``` One arm butterfly 20m ○ Arm swings wide on recovery ○ Thumb down during recovery ○ Kicking in and out of stroke ○ Bum up when hand enters bum down when hand exits ```

Intermediate Bronze (butterfly)

○ Diving entry becoming smoother | ○ Treading water 2 1/2min

Intermediate Bronze (other)

``` Front drill o 11&1 20m o 7&7 20m Front crawl 60m o 4 finger entry into the water o All IB skills o Elbows up when the hand enters the water ```

Intermediate Silver (front)

``` Back drill 40m o 7&7 40m o Relaxed shoulders Back crawl 60m o 4 Kicks underwater dolphin kick off the wall on back o Constant arm speed o Hand entry is smooth o Head is almost still o Nose points straight up ```

Intermediate Silver (back)

``` Butterfly drill o 2x2x2 for 20m o Kicking in and out of strokes o Thumb pointing down on recovery o Pushing off wall doing as many strokes without a breath ```

Intermediate Silver (butterfly)

Treading water 3min | Diving arms and legs enter the water in the same spot

Intermediate Silver (other)

``` Front drill ○ 7&7 40m ■ High elbow ■ Long reach Front crawl 60m ○ 4 Finger entry ○ All IS skills ○ High elbows on the recovery ○ Reaching all the way forward on the entry ```

Intermediate Gold (front)

``` Back Drill ○ 7&7 20m ■ Perfect balance Back crawl 60m ○ 4 kicks underwater dolphin kick off the wall on the back ○ Roll is consistent with no pauses ○ Hand entry is smooth ○ Head Is almost still ○ Nose points straight up ```

Intermediate Gold (back)

Butterfly drill ○ Dolphin dives 20m ■ Timing for the stroke bum up when hands enter 2 x 2 x 2 Butterfly 20m ○ Arms simultaneously swinging wide on recovery ○ Pull back by the body ○ Thumbs pointed down towards the bottom of the pool ○ Head lifts when arm start to pull back for a breath ○ Chin stays on the surface when breathing ○ Head looking at bottom of the pool when not breathing ○ Kicking in and out of stroke

Intermediate Gold (butterfly)

``` Treading water 30 sec ○ Introduction to eggbeater ○ Get the rhythm of legs Diving ○ Minimal splash ```

Intermediate Gold (other)

``` Front kick with board 40m Front drill ○ Introduction to LAD 40m Front streamline 10m Front crawl 20m ○ 4 stroke breath ○ Arm movement smooth ○ Lead arm extends forward and angles down ○ Nose points down ```

Junior Bronze (front)

``` Back kick 40m Back streamline 40m ○ Introduction to 11 & 1 Back crawl 20m ○ Arm entry smooth ○ Arm touches side of ear as passes by ○ Arms reach straight up ```

Junior Bronze (back)

Diving ○ Hands enter before feet Treading water 45sec

Junior Bronze (other)

``` Front drills 40m ○ LAD front drill with angle down 40m ○ Arm extended ○ Kick small and continuous ○ Kicking side to side Front crawl 40m ○ Beginning to look across water when breathing ○ Hand stretch forward & still in extend position ○ High elbow recovery ○ Hip rotation at 11&1 ○ Side breathing smooth ```

Junior Silver (front)

``` Back drills 40m ○ LAD 20m each side Back crawl 40m ○ Hand entry smooth ○ Pinky entry ○ Thumb exit ```

Junior Silver (back)

Dolphin kick 20m ○ The kick starting from chest ○ Bum moving up and down ○ Arms in a tight streamlined position and/or by side

Junior Silver (butterfly)

``` Diving ○ Glide when entering water ○ Hands enter water first ○ Legs starting to spring up Treading water for 90 sec ```

Junior Silver (other)

``` Front drills ○ LAD 40m ○ Introduction to 11&1 20m Front crawl 60m ○ Beginning to look across water when breathing ○ Hand stretch forward and still in extended position ○ High elbow recovery ○ Hip rotation at 11 & 1 ○ Side breathing smooth ```

Junior Gold (front)

``` Back drills ○ LAD 20m each side ○ 11&1 20m Back crawl 60m ○ Hand entry smooth ○ Pinky entry ○ Thumb exit ```

Junior Gold (back)

Dolphin kick on back 20m ○ Arms in streamline, or by side ○ Kick starts from the chest ○ Bum up and down

Junior Gold (butterfly)

``` Diving ○ Glide when entering water ○ Hands enter first ○ Legs spring up ○ Treading water for 2min ```

Junior Gold (other)

``` Front kick with board 20m - unassisted ○ Arms straight on the board ○ Elbows at the bottom of the board ○ Kick is small and continuous Superhero streamline 2m- unassisted ○ Kicking at the surface ○ Face in the water ○ Blowing bubbles Front streamline 2m -unassisted ○ Arms pressed behind ears ○ Looking straight down ○ Kicks at surface Front crawl 5m - assisted ○ Arms coming out of water ○ Blowing bubbles ○ Kicks at the surface with straight legs ○ Looking straight down ```

Pre-Junior Bronze (front)

``` Back kick with board 20m - unassisted ○ Hips up ○ Kicks at surface ○ Looking up Back streamline 4m- unassisted ○ Hips on top of the water Back crawl 5m assisted ○ Arms come out of water ○ Belly is at the surface ○ Kick at surface ○ Head looking straight up ```

Pre-Junior Bronze (back)

``` Diving - fully assisted ○ Arms pressed behind ears ○ Chin tucked in ○ Legs stay together Treading water for 5sec - unassisted ```

Pre-Junior Bronze (other)

``` Front kick with board 40m Front streamline 5m - unassisted ○ Blow bubbles ○ Breathing - partially assisted ■ Ear on shoulder ○ Steady kick Front crawl 3m -unassisted ○ Arms clear water ○ Head staying still when face is in water ○ Looking straight down in water ○ Blowing bubbles ○ Breathing - partially assisted ■ Ear on shoulder ■ Nose up ■ Arm extended ```

Pre-Junior Silver (front)

``` Back kick with board 40m Back streamline 7m -unassisted ○ Kick is continuous ○ Hips at surface ○ Head looking up Back crawl 3m - unassisted ○ Arms clear water ○ Chin is up ○ Looking up at the ceiling ```

Pre-Junior Silver (back)

``` Diving - partially assisted (hands on Feet) ○ Keep arms behind ears ○ Chin tucked in ○ Legs together Treading water 15sec ```

Pre-Junior Silver (other)

Front kick with the board 40m Front streamline 7m - unassisted Front crawl 10m - unassisted ○ Arms are smooth entering water ○ Attempting to breath to side every 4 strokes ○ Stretch hands forward when entering the water

Pre-Junior Gold (front)

``` Back streamline 20m - unassisted Back crawl 10m - unassisted ○ Arms reach straight up ○ Ears underwater ○ Head has minimal movement ○ Hips are toward surface ```

Pre-Junior Gold (back)

``` Side glide 5m - unassisted ○ Head on Shoulder 1 Arm Forward Kicking on Side Diving - unassisted ○ Arms pressed behind ears Treading Water 30sec ```

Pre-Junior (other)

``` Face in water Front float - fully assisted Front kick at the wall ○ Straight leg kicks Front kick with board - fully assisted ○ Straight leg kicks Front streamline - fully assisted ○ Straight leg kicks ```

Pre-Beginner (front)

Back float - fully assisted Back kick with a board - fully assisted ○ Straight leg kicks

Pre-Beginner (back)

Blowing bubbles Water safety ○ Climb out of the pool - fully assisted ○ Slide into the pool - fully assisted

Pre-Beginner (other)

``` Front float 5sec - partially assisted ○ Blowing bubbles Front float to back float rollover -fully assisted Front kick with board 5m - partially assisted ○ Arms on top of board ○ Straight leg kicks Superhero push-off ○ No kick ○ Face in water ○ Hands straight out front Front streamline - partially assisted ○ Blowing bubbles ○ Kicking at the surface ```

Beginner (front)

``` Back float 5sec - partially assisted ○ Looking up Back kick with board 5m - partially assisted ○ Looking up ○ Straight leg kicks Back streamline - partially assisted ○ Kicking at the surface ○ Stomach is flat on the water ```

Beginner (back)

Full head submersion Attempting opening eyes underwater Water safety ○ Monkey crawl along the wall ○ Climb out of the pool - partially assisted ○ Jump to teacher - partially assisted ○ Arms stretched out when treading water - fully assisted

Beginner (other)

``` Front float 5sec - unassisted ○ Face looking down ○ Blowing bubbles Front float to back float rollover - unassisted Front kick with board 10m - partially assisted ○ Chin on water ○ Elbows on bottom of board ○ Toes pointed and foot is relaxed when kicking Superhero push off 1.5m - unassisted ○ Kicking at the surface ○ Face in the water ○ Blowing bubbles Front streamline 2m - unassisted ○ Kicking at the surface ○ Face in the water ○ Blowing bubbles ```

Advanced Beginner (front)

``` Back float 5sec - unassisted ○ Hips at surface Back kick with board 10m - partially assisted ○ Looking up ○ Straight leg kicks ○ Chin-up ○ Knees relaxed ○ Hips up ○ Splash from toes ○ Kicking at the surface ○ Stomach is flat on water ```

Advanced Beginner (back)

``` Open eyes underwater Nose bubbles Water safety ○ Monkey crawl along wall 3m each direction ○ Climb out of the pool unassisted ○ Jump to teacher -unassisted ○ Treading water - assisted ■ Arms stretch out & clap ```

Advanced Beginner (other)

OSA Levels Flashcards

Enhance knowledge and understanding of OSA's curriculum. (101 cards)