Helping Harrow students thrive in school swimming幫助 Harrow 學生自信掌握校內游泳課
Abigail Swim 致力幫助香港哈羅國際學校學生建立水中信心、掌握泳式技術及提升耐力，讓孩子更有把握參與校內游泳課。
At Abigail Swim, we help students at Harrow International School Hong Kong build the confidence, technique and stamina to succeed in their school swimming lessons.
以英國 Swim England 框架為參考，結合 Abigail 教練 16 年教學經驗，FinPassport™「技能進階矩陣」涵蓋七個級別、八大技能範疇。每項成果都得到肯定，教練亦能清楚掌握下一步教學重點，按孩子的實際能力及專業判斷安排進階。
Drawing on the UK Swim England framework and Coach Abigail’s 16 years of coaching experience, FinPassport™ organises swimming development into seven levels and eight skill categories. It recognises each child’s achievements and helps Abigail identify what to work on next, with progression guided by her professional judgement.
Level 1–7 · 第一至第七級
每項技能的發展步伐都不同。已達成的成果會持續保留，由教練判斷孩子何時適合進入下一級，並不要求完成該級每一項技能才可升級。
Skills develop at different times. Achievements carry forward, and the coach decides when the next level is right for your child; completing every item is not a condition of moving up.
Level 1 第一級建立水中信心，學習受支援移動及浮水First confidence, supported movement and floating
1. 入水、離水與出發Entries, exits & starts
得到許可後，能安全地自行入水及離水。
With permission, enter & exit the water unaided & safely (1A)
在教練或浮具支援下跳入水。
Jump in with support from the teacher or a flotation aid. (1B)
2. 呼吸與水下活動Breathing & underwater skills
能連續上下升降，將整個頭潛入水中至少 3 次。
Bob up & down continuously, fully submerge head at least 3 times. (1L)
能完全潛入水中，向池底方向移動。
Submerge completely moving towards the pool bottom (1M)
能用口及鼻吹泡泡至少 5 秒。
Blow bubbles for at least 5 seconds using mouth & nose. (1N)
能在水下張開眼睛，辨認教練指定的物件。
Open eyes underwater, identify an object selected by the teacher. (1O)
3. 踢腳技術Kicking skills
能在支援下，分別以前俯及仰臥姿勢踢腳。
Kicking action with support on the front & back. (1D)
能蹬牆後，使用浮具完成前俯踢腳 5 米。
Push off the wall & kick 5m on front using a flotation aid (1F)
能蹬牆後，使用浮具完成仰臥踢腳 5 米。
Push off the wall & kick 5m on back using a flotation aid. (1H)
4. 泳式與動作配合Swimming strokes & coordination
能以前俯撥水動作游進 5 米，配合上下踢腳及左右手交替動作。
Travel 5m front paddle action, flutter kick with alternating arm actions. (1G)
5. 浮力、平衡與身體控制Buoyancy, balance & body control
能在肩膊深度的水中自行移動。
Move independently in shoulder-deep water. (1C)
能蹬牆後，以前俯流線姿勢滑行。
Push off the wall into a streamlined glide on front. (1E)
能在支援下蹬牆，以仰臥流線姿勢滑行。
Push off the wall into a streamlined glide on back with support. (1I)
能由背浮恢復至站立。
Float on Back & then regain a standing position. (1J)
能由前浮恢復至站立。
Float on front & then regain a standing position. (1K)
Level 2 第二級學習自行移動、平衡及基本游泳動作Independent movement, balance and early swimming
1. 入水、離水與出發Entries, exits & starts
能無支援跳入肩深水中，轉身游回並自行離水，不使用梯級。
Jump into shoulder depth water without support, turn swim & exit, no use of the steps. (2A)
2. 呼吸與水下活動Breathing & underwater skills
能不戴泳鏡、張眼，以雙手拾起池底物件，水深至少 0.9 米。
Eyes open, no goggles, pick up an object from pool bottom, using both hands (minimum depth 0.9m). (2O)
3. 踢腳技術Kicking skills
能以流線姿勢完成自由式踢腳 5 米，雙手保持不動。
Kick 5m front crawl, streamline position with hands still. (2C)
能仰臥踢腳 5 米，雙手置於身旁、身體水平、雙腿伸直，腳趾踢出水面。
Kick 5m on the back, hands by sides with body horizontal, legs straight, toes breaking the surface. (2G)
能以前俯及仰臥姿勢完成海豚動作 5 米，雙腿併攏放鬆，身體作波浪動作。
Dolphin action 5m, legs together & relaxed, undulating body action, perform on front & back. (2I)
4. 泳式與動作配合Swimming strokes & coordination
能面部入水，以前俯姿勢游進 10 米，配合上下踢腳及雙臂交替動作。
Using arms and legs travel 10 m on the front, face in the water, flutter kick, alternating arm actions (2F)
能以基本手臂動作游背泳 5 米，雙腿伸直踢動、眼望上方，腳趾保持在水面。
Backstroke 5m swim with basic arm action, long straight leg kick action, eyes up, toes at the surface. (2H)
能完成 3 米閉氣、不踢腳的手臂練習；雙臂同時伸直從水面擺過，拇指及視線向下。
3m hold breath, no kick. Arms together swing straight, over the water thumbs & eyes downward. (2J)
5. 浮力、平衡與身體控制Buoyancy, balance & body control
能以前俯姿勢蹬牆，形成流線姿勢並滑行 5 秒。
Push off the wall on the front, achieve streamline position & glide for 5 seconds. (2B)
能游進 5 米，中途由背向前翻身，亦能反向完成，以身體縱軸旋轉。
Swim 5m rolling from back to front halfway & vice versa. Longitudinal rotation. (2D)
能仰臥蹬牆，游進 3 米後以前俯姿勢返回，亦能反向完成，以身體橫軸旋轉。
Push off the wall on the back, swim 3m then return on front & vice versa. Transverse rotation. (2E)
能以前俯姿勢做星形浮水，再轉成背浮，維持至少 5 秒。
Star float performed on the front & then rotating to back, for at least 5 seconds. (2L)
能穩定維持蘑菇浮至少 5 秒，並恢復站立。
Hold a controlled Mushroom float for at least 5 seconds, finish by regaining standing position (2M)
6. 划水與踩水Sculling & treading water
能使用浮具，以手腳配合維持垂直踩水，腳掌向小腿方向勾起。
Tread water in a vertical position using arms & legs & flotation aid, feet to be dorsiflexed. (2K)
能站在水中示範雙手作八字形撥水。
Demonstrate a figure of 8 sculling actions, whilst standing in the water. (2N)
Level 3 第三級發展踢腳、泳式及水中控制能力Developing kicks, strokes and water control
1. 入水、離水與出發Entries, exits & starts
能受控地完成 3 種跳入水動作：跨步入水、流線跳及緊縮跳。
Perform 3 different jump entries with good control. Straddle entry streamline jump, compact jump (3A)
能由池邊坐姿向下推入水，面部入水、眼望下方，以流線姿勢滑向水面。
Start sitting on poolside, push downward hold a streamlined glide up towards the surface, face in, eyes down. (3B)
2. 呼吸與水下活動Breathing & underwater skills
能連續完成側面換氣 6 次，並配合踢腳及身體轉動重複練習。
Breathing action. Breathe to the side, repeat 6 times consecutively. Repeat kicking & rolling. (3E)
3. 踢腳技術Kicking skills
能以流線姿勢完成自由式踢腳 10 米，雙手全程不動，定時向前換氣。
Kick 10m front crawl in a streamlined position hands still throughout. Breathing to front regularly. (3C)
能以流線姿勢完成背泳踢腳 10 米，身體水平、雙腿伸直，腳趾踢出水面。
Kick 10m backstroke in a streamlined position, body horizontal, legs straight, toes at the surface. (3G)
能以前俯及仰臥姿勢完成海豚動作 10 米，腳趾伸直、雙手置於身旁，身體呈波浪動作。
Dolphin action, undulating body 10m, with toes pointed and hands by sides. Perform on the front and back (3I)
能使用浮具，以前俯及仰臥姿勢完成蛙泳踢腳 5 米，腳掌向外。
5m breaststroke kick, using a flotation aid, feet turned outwards, perform on front & back (3K)
4. 泳式與動作配合Swimming strokes & coordination
能游自由式 5 米，配合上下踢腳及連續交替手臂動作。
Swim front crawl for 5 m showing a flutter kick & an alternating continuous arm action. (3D)
能以手腳配合游背泳 10 米，展現基本背泳技術。
Swim 10m on the back using arms & legs. Basic backstroke technique. (3H)
能完成 5 米閉氣、不踢腳的手臂練習；雙臂同時伸直從水面擺過，每次手入水時臀部上提。
5m hold breath, no kick. Arms together swing straight, over the water, hips raise upwards with each hand entry. (3J)
5. 浮力、平衡與身體控制Buoyancy, balance & body control
能仰臥蹬牆，保持流線姿勢至少 5 秒。
Starting on the back, push off the wall & hold a streamlined position for at least 5 seconds (3F)
能受控地完成 3 種常見浮水姿勢，姿勢轉換時不觸及池底或池邊。
Float with control in 3 different recognised positions rotating without touching the floor or side between each (3M)
能仰臥屈膝向胸，以撥水動作在水面轉圈，繞身體矢狀軸旋轉。
On the back, tuck knees toward chest and use a sculling action to turn in a circle. Rotation around the sagittal axis (3O)
6. 划水與踩水Sculling & treading water
能以手腳配合踩水至少 20 秒，維持垂直姿勢，並完成一次 360 度轉身。
Tread water using hands and feet for at least 20 seconds, include one 360° turn, remain in a vertical position (3L)
能仰臥以頭先方向撥水前進 5 米，雙手靠近身體、雙腿不動。
Scull head first, on the back for 5m, hands remain close to the body, legs are still. (3N)
Level 4 第四級配合泳式、呼吸及身體動作Coordinating strokes, breathing and body movement
1. 入水、離水與出發Entries, exits & starts
能跨步跳入深水，頭部保持水面以上，並維持垂直踩水 1 分鐘。
Straddle jump entry into deep water, keeping the head above the water, tread water in a vertical position for 1 minute. (4A)
能由池邊完成基本淺角度跳水，雙手先入水，全程保持流線姿勢。
Demonstrate a basic shallow dive from the poolside, enter hands first, hold a streamlined body position throughout. (4B)
2. 呼吸與水下活動Breathing & underwater skills
能由水面下潛，在水下游向 5 米外拾物，拳頭先出水，再以仰臥姿勢游回；能完成頭先及腳先下潛。
Surface dive, swim underwater, pick up object 5m away, surface fist first, swim back on back. Perform head first & feet first surface dive. (4O)
3. 踢腳技術Kicking skills
能以流線姿勢完成自由式踢腳 15 米，定時換氣，雙手全程不動。
Kick 15m front crawl in a streamlined position with regular breathing, hands still throughout. (4D)
能以流線姿勢完成背泳踢腳 15 米，雙手不動、身體水平、雙腿伸直，腳趾踢出水面。
Kick 15m Backstroke in a streamlined position, hands still, body horizontal, legs straight, toes at the surface. (4G)
能連續完成海豚式身體波動至少 10 米，每四次波動換氣一次。
Continuous dolphin body action for at least 10m, breathing every fourth undulation. (4I)
能以前俯及仰臥姿勢完成蛙泳踢腳 10 米，掌握換氣、踢腳、滑行的時序。
Kick 10m breaststroke with correct timing; breathe, kick, glide. Perform on front & back. (4K)
4. 泳式與動作配合Swimming strokes & coordination
能游自由式 10 米，展現基本技術、定時側面換氣、連續手臂動作，雙腳靠近水面。
Swim 10m front crawl with basic stroke technique and breathing regularly to the sides, continuous arm actions, feet close at the surface (4E)
能以手腳配合游背泳 10 米，手臂持續動作，展現有效背泳技術。
Using arms & legs travel 10m on the back with continuous arm actions. Backstroke effective technique. (4H)
能不換氣游蝶泳 10 米，雙腿放鬆、身體呈波浪動作，雙臂伸直並向外從水面擺過。
Swim 10m butterfly, without breathing, legs relaxed, body undulating, arms straight & wide clear over the water surface. (4J)
能站在肩深水中，雙手置於眼前，示範小幅度環形蛙泳手臂動作。
Stand in water shoulder depth, hands in front of the eyes & show a small circular breaststroke arm action. (4L)
5. 浮力、平衡與身體控制Buoyancy, balance & body control
能下沉後以前俯姿勢蹬牆，保持流線姿勢至雙手浮出水面。
Sink down & push off on the front, holding a streamlined position until the hands break the surface. (4C)
能下沉後以仰臥姿勢蹬牆，保持流線姿勢至雙手浮出水面。
Sink down & push off on the back, hold a streamlined position until hands break the surface (4F)
能完成後翻筋斗，並以仰臥流線姿勢結束。
Perform a backwards somersault, finishing in a supine streamlined body position. (4M)
能完成前翻筋斗，並以前俯流線姿勢結束。
Perform a forward somersault finishing in a prone streamlined body position. (4N)
Level 5 第五級建立四式、轉池及水中安全技能Building all four strokes, turns and safety skills
1. 入水、離水與出發Entries, exits & starts
能穿著救生衣安全入水。
Perform a safe entry whilst wearing a life jacket. (5A)
能由池邊完成基本跳水，雙手先入水，保持流線姿勢至雙手到達水面。
Basic dive from poolside enter hands first & streamlined until hands reach the surface. (5B)
2. 踢腳技術Kicking skills
能下沉、蹬牆，以前俯及仰臥流線姿勢完成水下海豚踢 5 米，至雙手浮出水面。
Sink, push off streamlined, dolphin kick 5m underwater until hands break the surface. Front & back. (5C)
能以流線姿勢完成自由式踢腳 25 米，定時換氣，雙手全程不動。
Kick 25m front crawl in a streamlined position with regular breathing, hands still throughout. (5D)
能以流線姿勢完成背泳踢腳 25 米，雙腿伸直、身體水平、雙手不動，腳趾保持水面。
Kick 25m Backstroke in a streamlined position, straight legs, horizontal, body, arms still, toes at surface. (5G)
3. 泳式與動作配合Swimming strokes & coordination
能游自由式 25 米，展現有效技術、定時雙側換氣、連續手臂動作，雙腳保持水面。
Swim 25m front crawl effective technique & regular bilateral breathing, arm action continuous feet at surface (5E)
能游背泳 25 米，展現有效技術，身體水平、雙腿伸直，手臂持續動作。
Swim 25m backstroke with effective stroke technique. Body horizontal, legs straight, arms continuous. (5H)
能游蝶泳 10 米，展現良好節奏、時序及定時有效換氣。
Swim 10m Butterfly show good rhythm & timing and regular effective breathing technique. (5I)
能游完整蛙泳 10 米，掌握拉手、換氣、踢腳、滑行的正確時序。
Swim 10m full breaststroke showing correct timing; pull, breathe, kick, glide. (5J)
4. 轉池與動作銜接Turns & transitions
能完成基本自由式翻滾轉池，配合轉池前後的短距離游泳。
Perform a basic front crawl tumble turn, with a short swim into and from the wall. (5F)
5. 浮力、平衡與身體控制Buoyancy, balance & body control
能完成後翻筋斗動作組合：伸展、屈身、翻滾、伸開、再伸展。
Back tucked somersault sequence. Layout-tuck-roll-un tuck-layout. (5L)
能保持垂直懸浮至少 30 秒，全程不動。
Vertical hang float for at least 30 seconds, remaining still throughout. (5M)
能在淺水完成倒立，保持穩定及良好身體張力。
Handstand in shallow water, hold still with good body tension. (5N)
6. 划水與踩水Sculling & treading water
能以交替踩蛋式踢腳踩水至少 30 秒。
Tread water with an egg beater alternating leg action, for at least 30seconds. (5K)
7. 水中安全、自救與救援Water safety, self-rescue & rescue
能安全地向全身穿衣的遇險者投擲浮具，完成非接觸式救援，並提供正確的救援後照顧。
Safely perform a non-contact rescue throwing a flotation device to a fully clothed casualty, provide correct aftercare (5O)
Level 6 第六級改善技術、出發、轉池及救援技能Refining technique, starts, turns and rescue skills
1. 入水、離水與出發Entries, exits & starts
能由出發台完成基本跳水，雙手先入水，保持流線姿勢至雙手到達水面。
Basic dive from starting blocks entering hands first & body streamlined until hands reach the surface. (6A)
2. 呼吸與水下活動Breathing & underwater skills
能在至少 1 米深的水下，以有效泳式游進 15 米，上浮時拳頭先行以保護頭部。
Swim 15m, at least 1m depth underwater, use an effective stroke, surface ‘fist’ first to the protect head (6N)
3. 踢腳技術Kicking skills
能下沉、蹬牆，以前俯及仰臥流線姿勢完成水下海豚踢 10 米，至雙手浮出水面。
Sink, push off streamline, 10m dolphin kick underwater until hands break the surface. Front and back. (6B)
能以流線姿勢完成海豚動作 25 米，包括水下 10 米及水面 15 米。
25m dolphin action in a streamlined position. 10m underwater & 15m at surface. (6F)
4. 泳式與動作配合Swimming strokes & coordination
能有效率地游自由式 25 米並包括翻滾轉池；水下划水及移臂時保持高肘，並作雙側換氣。
Swim 25m front crawl efficiently, including a tumble turn. High elbow under the water and in recovery, bilateral breathing (6D)
能有效率地游背泳 50 米，在推進階段使用屈肘動作。
Swim 50m backstroke with efficient stroke technique. Bent elbow propulsive phase (6E)
能有效率地游蝶泳 25 米，雙臂離開水面、身體呈波浪動作，每兩次划手換氣一次並保持下巴低。
Swim 25m butterfly efficient technique, arms clearing the water, undulating body, breathe chin low every 2 strokes (6G)
能有效率地游蛙泳 25 米，雙膝較窄、雙腳向外展開，雙手保持在頭部前方。
Swim 25m breaststroke with efficient stroke technique. Narrow knees, wide feet, hands in front of head. (6J)
5. 轉池與動作銜接Turns & transitions
能受控地完成自由式翻滾轉池，配合水下海豚踢並有效銜接泳式。
Controlled front crawl tumble turn with underwater dolphin kick and efficient transition in the stroke. (6C)
能完成合乎規則的觸壁轉池，配合流線蹬牆、有效水下階段，以及銜接蝶泳和蛙泳。
Legal touch turn, with streamlined push off and effective underwater phase and transition into Fly & Breaststroke. (6H)
6. 划水與踩水Sculling & treading water
能以踩蛋式踢腳踩水至少 60 秒，同時與同伴傳球。
Tread water with an egg beater leg action for at least 60seconds whilst passing a ball to partner. (6I)
能以頭先方向撥水前進 15 米，再以腳先方向前進 10 米，身體保持水平，雙手靠近身體。
Scull 15m head first & 10m feet first with a horizontal body position, hand remain close to the body. (6K)
能仰臥完成魚雷式撥水 10 米，以腳先方向前進，身體保持水平。
10m Torpedo scull on the back, travelling feet first direction with a horizontal body position. (6L)
能以前俯姿勢完成中段撥水 5 米，手肘保持在頭部前方，手指向下。
Scull 5m ‘mid-point scull’ on the front, keeping the elbows in advance of the head, fingers pointing downwards. (6M)
7. 水中安全、自救與救援Water safety, self-rescue & rescue
能全身穿衣，安全地以短繩或長桿完成伸物救援，並提供正確的救援後照顧。
Safely perform a reach rescue with a short rope or pole whilst fully clothed, provide correct aftercare. (6O)
Level 7 第七級提升游泳效率、距離及混合泳技能Efficient swimming, longer distances and medley skills
1. 入水、離水與出發Entries, exits & starts
能由出發台有效率地跳水，雙手先入水，保持流線姿勢至雙手到達水面，並有效銜接各種前俯泳式。
Efficient dive from the blocks, enter hands first, streamlined until hands reach the surface, efficient transition into all the front strokes. (7B)
能利用出發台完成背泳出發，配合有效的水下階段及泳式銜接。
Backstroke start from the blocks, efficient underwater phase & transition into stroke. (7F)
2. 踢腳技術Kicking skills
能以流線姿勢及有效率的腿部動作完成自由式踢腳 50 米。
Kick 50m freestyle in a streamlined position with an efficient leg action. (7C)
能以流線姿勢及有效率的腿部動作完成背泳踢腳 50 米。
Kick 50m Backstroke with an efficient leg action in a streamlined position. (7G)
能完成蛙泳踢腳 50 米，掌握有效時序及腿部動作；前俯時配合換氣，仰臥時保持流線姿勢。
Kick 50m Breaststroke with efficient timing & leg action, with breathing on the front, streamline position on back. (7L)
3. 泳式與動作配合Swimming strokes & coordination
能有效率地游自由式 100 米，身體滾動、水下高肘、雙臂連續動作，並作雙側換氣。
Swim 100m front crawl with efficient stroke technique. Body rolling, elbow high underwater, continuous arms breathe bilaterally (7D)
能有效率地游背泳 100 米，推進階段屈肘、雙臂連續動作，身體配合滾動。
Swim 100m backstrokes with efficient stroke technique. Bent elbow propulsive phase, continual arm actions, body rolling. (7H)
能有效率地游蝶泳 50 米，身體呈波浪動作，移臂時雙臂伸直並離開水面。
Swim 50m butterfly with the efficient stroke technique, body undulating, arms straight clearing water in recovery (7J)
能游蛙泳 100 米，展現有效技術、節奏及拉手、換氣、踢腳、滑行的時序。
Swim 100m Breaststroke with efficient technique, rhythm & timing. Pull breathe kick glide. (7M)
能完成個人混合泳 100 米，出發及轉池合乎規則，依次以有效泳式完成蝶泳、背泳、蛙泳及自由式。
Swim 100m Individual Medley legal start & turns, efficient strokes. Butterfly, Backstroke, Breaststroke Front crawl (7N)
4. 轉池與動作銜接Turns & transitions
能下沉、蹬牆、保持流線姿勢，並合乎規則及有效率地銜接四種競賽泳式。
Sink, push off, streamlined, legal & efficient transition into all four competitive strokes. (7A)
能有效率地完成自由式翻滾轉池，配合快速有效的水下階段及泳式銜接。
Efficient front crawl tumble turn, fast and efficient underwater phase and transition into the stroke. (7E)
能完成合乎規則的背泳轉池，配合有效的水下階段及泳式銜接。
Legal backstroke turn with an efficient underwater phase and transition into the stroke. (7I)
能有效率及合乎規則地完成蛙泳、蝶泳觸壁轉池，並合乎規則地銜接泳式。
Efficient and legal touch turn on breaststroke and butterfly, legal transition into the stroke. (7K)
5. 水中安全、自救與救援Water safety, self-rescue & rescue
能全身穿衣跨步入水，接近遇險者，完成非接觸式拖帶 10 米，在池邊支援遇險者並提供救援後照顧。
Starting fully clothed, straddle entry, approach casualty, perform non-contact tow for 10m, support casualty at the side of the pool, aftercare. (7O)
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