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Psa Cheat Sheet
Psa Cheat Sheet
B2:
1 Complete Bob for Air exchange
Straight leg kicks on Stairs
Streamline push with 5 seconds of straight leg kicks
Side kicks Air exchange on Stairs
*5 Seconds of Independent Backfloats
B3:
5 plus bobs for air exchange
5 straight arm strokes on the wall
Streamline push with 5 straight arm strokes
Side kicks with help and 3 air exchange head rotation
*5 Seconds treading water independently, return to the wall with help
BR1:
15 yards of side-breathing kicks and 3 air exchanges
4 count breathing two air exchanges with help
Body rotation front arm release drill on the wall
4 count breathing two air exchanges independently
*10 seconds of treading water, return to the wall without help
BR2:
width of pool four-count breathing with help
Length of pool four-count breathing independently
Length of pool freestyle front arm release
back floating with kicks
*Fall in, tread water for 20 seconds, return to the wall with out help
IMFS:
Front arm Sculling drills
Front Arm release drill on the wall
One lap Freestyle movement with Air exchange
Two laps of Freestyle
*Swim to the middle of the pool, around the instructor, and back.
IMRB:
Back Sculling drill
Backstroke leg kick drill with body rotation
Backstroke body rotation with arm movement
Proper hand placement and efficient pull for two laps.
*Fall in, tread water for a minute, and then return to the wall
IMSS:
Monkey Airplane Soldier movement
Correct glide movement through water
Up, Out, Squeeze movement through water with out help.
Side stroke movement one lap.
*Tread Water 2+ minutes
AVBS:
Up, Around, Shoot leg movement with help
Proper kick and glide without help (kick board/noodle support- ok)
Correct scooping movement with arms.
Arms and Legs together/Timing
2 Laps of Breaststroke, correct timing, and glide.
AVBF:
Dolphin Dips
Dip Kicks
Dip Kick Pulls
Correct timing of breath
2 Laps of Butterfly movement with correct timing and breathing.