Learn to Swim Wales
Advanced Swimming Level 3
Aims :
  1. Demonstrate racing starts and underwater transitions into strokes using a minimum of 5m underwater dolphin kicks, where appropriate to the stroke
  2. Develop stroke technique and speed over increased distances for all four strokes
  3. Increase distances of pull and fast kick
  4. Perform a 200m Individual Medley
Assessment Outcomes:
1
Racing start for 4 strokes
Perform a racing start, including underwater transition, and sprint to 25 metres. Repeat the action for each of the 4 strokes.
For frontcrawl, backstroke and butterfly demonstrate a minimum of 5m underwater dolphin kicks; for breaststroke demonstrate the legal underwater phase.
2
Turn at the wall for the 3 Individual Medley stroke changes
Perform the three legal turns utilised in an Individual Medley event (Butterfly to Backstroke, Backstroke to Breaststroke and Breaststroke to Frontcrawl).
Using legal technique, a minimum of 5m underwater phase and transition into stroke.
3
Swim 100m frontcrawl in under 2 minutes targeting equal stroke count per length
Perform a racing start, then swim 100 metres frontcrawl in under 2 minutes, demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall and legal finish.
​The swimmer should be targeting an equal stroke count per length.
4
Swim 100m backstroke in under 2 minutes 15 seconds targeting equal stroke count per length
Perform a racing start, then swim 100 metres backstroke in under 2 minutes 15 seconds, demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall, and legal finish.
The swimmer should be targeting an equal stroke count per length
5
Swim 100m breaststroke, targeting equal stroke count per length
Perform a racing start, then swim 100 metres breaststroke demonstrating legal turns, underwater technique off each wall, and finish.
The swimmer should be targeting an equal stroke count per length.
6
​Swim 100m butterfly, targeting equal stroke count per length
Perform a racing start, then swim 100 metres butterfly demonstrating legal turns with a minimum of 5m underwater dolphin kicks off each wall, and legal finish.
The swimmer should be targeting an equal stroke count per length.
7
Perform 300m kick
Perform 300 metres kick, 150m frontcrawl and 150m choice of stroke; using a kickboard if appropriate for chosen stroke.
8
Pull 100m frontcrawl and 100m backstroke
Using a pullbuoy, pull 100 metres frontcrawl followed by 100 metres backstroke, focusing on body rotation.
9
Swim 400m continuous frontcrawl
Swim 400 metres frontcrawl continuously, demonstrating legal turns with a minimum of 5m underwater dolphin kick off each wall and legal finish.
10
Swim 200m Individual Medley (IM)
Swim 200 metres IM demonstrating a minimum of 5m underwater dolphin kicks or legal underwater phase, where appropriate, legal turns and finish.
11
Using a set of the coaches choice; demonstrate ability to use the pace clock with a rest interval
Demonstrate the ability to use the pace clock with a timed rest interval.
12
Using a set of the coaches choice; demonstrate ability to use the pace clock with a swim/rest time
​Demonstrate the ability to use the pace clock with a swim/rest time. The swimmer should be able to calculate swim and rest repeat time during a set and total swim time of each repetition.