Stage 7 focuses on fully developing all four swimming strokes, as well as building stamina and improving diving skills.  Stage 7 is the final stage of the core programme.

Swimmers should develop a quality stroke technique for up to 100 metres, incorporating the skills they have learnt throughout the stages and combining them to develop a linked routine.

They should successfully complete an obstacle course, which combines a variety of skills they have learnt from Stages 1 to 7.

Swimmers will have developed a range of skills in previous stages and these are now brought into a sequence.

By the end of this stage, swimmers will be able to swim 25 metres of all four strokes to the expected standards.  Swimmers will also be able to complete a continuous swim of 100 metres using three of these different strokes.

When they have reached Stage 7, swimmers can also achieve their 50m and 100m distance awards. 

Alongside that, they can achieve their Stroke 25m Awards for both backstroke and front crawl.

SHARK 1

1. Perform a shout and signal rescue to a weak swimmer, 5 metres away
2. Enter the water with a slide-in entry, swim 10 metres in a T-shirt, tread water for 30 seconds, remove T-shirt, and climb out
3. Swim 5 metres of a recognised front stroke, perform a head-first surface dive and swim 5 metres underwater
4. Swim 5 metres of a recognised front stroke, perform a feet-first surface dive, tuck, and swim 5 metres underwater
5. Swim 50 metres of a recognised front stroke. Learner’s first choice
6. Swim 50 metres of back crawl
7. Swim 25 metres of a recognised front stroke. Learner’s second choice
8. Swim 25 metres of Old English backstroke
9. Swim 25 metres of front crawl, demonstrating bilateral breathing
10. Perform a kneeling dive, depth of water permitting. If in shallow water, perform underwater push and glide for 5 metres

SHARK 2

1. Perform a reaching rescue to a casualty up to 2 metres from the side
2. Throw a buoyant aid 3 metres to a target point in the pool
3. Enter the water with a step-in entry, swim 10 metres of a recognised stroke in a T-shirt and shorts, tread water for 1 minute, swim 5 metres of a recognised stroke, surface dive, swim 3 metres underwater, surface, climb out of the pool unassisted
4. Swim 75 metres during which the learners perform 3 recognised strokes with a smooth transition and the correct turns
5. Scull head first for 20 metres
6. Swim 10 metres of butterfly
7. Swim 20 metres of side stroke, wearing a T-shirt and shorts
8. Perform a plunge dive, swim width of pool or 7 metres, depth of water permitting. If in shallow water, submerge and push and glide on your side, roll onto the back and return to the surface with dolphin leg kick
9. Swim 4 x 1 width of individual medley, incorporating the appropriate transition procedure at the end of each stroke
10. Perform a backwards somersault

Water Safety Award 3

On completing this third and final Water Safety Award the swimmer will fully understand how to perform safe self-rescue in different open and pool-based water situations, and what to do if they fall into water unexpectedly.

The outcomes of this Award should be performed in water of at least full reach depth, without goggles and in full length clothing (trousers/long sleeved top).

1. Perform a straddle entry.
2. Complete a circuit of submerging and resurfacing under or through objects and collecting an object from floor. The circuit must include at least one head first and one feet first surface dive.
3. Tread water for two minutes without floatation equipment rotating 360 degrees once.
4. Float for 90 seconds, without floatation equipment with minimal movement in simulated rough/moving water.
5. Swim a distance of 200 metres.
6. Swim 50 metres using a recognisable stroke to a floating object then stop in deep water and signal for help.
7. Perform the Heat Escape Lessening Position (HELP) for three minutes with a lifejacket/Personal Floatation Device (PFD).
8. Perform the Huddle Position with at least three other participants without floatation equipment; rotate and signal for help.
9. Climb out from the side, without using the steps or rail or any other assistance.
10. Perform a shout and signal rescue.
11. Share at least three facts about the effects of cold water shock and show understanding of how to manage its effects.
12. Give two examples of local hazards and how to minimise risks when around them.

SHARK 3

1. Throw a rope over 5 metres
2. Enter the water with a straddle entry, swim 25 metres in a recognised stroke in a T-shirt and shorts, tread water or scull support for 1 minute, tread water for 1 minute waving one arm, surface dive, swim 5 metres underwater, surface and remove clothing. If in shallow water, substitute straddle jump for step- in or slide-in entry
3. Swim 100 metres of a recognised stroke on the front, incorporating the appropriate start, turns, and finish. Learner’s first choice
4. Swim 50 metres of a recognised front stroke, incorporating the appropriate start, turns and finish. Learner’s second choice
5. Swim 100 metres of back crawl incorporating the appropriate start, turns and finish
6. Swim 25 metres of a fourth recognised stroke, not undertaken in the other tests
7. Swim 4 x 1 length of individual medley, incorporating the appropriate transition procedure at the end of each stroke
8. Perform a competitive start for two separate strokes using two different stances that is legal for the depth of water available
9. Swim 50 metres of side stroke or old English backstroke
10. Perform a head-first surface dive and pick up a sinkable toy from the bottom of the pool, minimum depth of 1.5 metres

Stage 7

By completing Stage 7 Award, swimmers will be able to:

1. Push and glide and swim 25 metres backstroke (performed to expected standards).
2. Push and glide and swim 25 metres front crawl (performed to expected standards).
3. Push and glide and swim 25 metres breaststroke (performed to expected standards).
4. Push and glide and swim 25 metres butterfly (performed to expected standards).
5. Perform a movement sequence (linking skills with strokes and sculls) of one minute duration, in a group of three or more, incorporating a number of the following skills: Sculling: head first, feet first.  Rotation: forward or backward somersault, log roll.  Floating: star on the front or on the back, tuck float, create own.  Eggbeater: Moving, lifting one or both arms out of the water
6. Perform a sitting dive or dive.
7. Push and glide and swim 50 metres continuously using one stroke (performed to expected standards).
8. Push and glide and swim 100 metres, using a minimum of three different strokes (performed to expected standards).
9. Tread water using eggbeater action for 30 seconds.
10. Complete an obstacle course (using minimum of four objects) with feet off the pool floor throughout.