1. Demonstrate an underwater push and glide with 3 dolphin kicks into 50m Frontcrawl (following FINA Stroke Rules)
2. Demonstrate an underwater push and glide with 3 dolphin kicks into 50m Backstroke (following FINA Stroke Rules)
3. Demonstrate an underwater push and glide into 25m Breaststroke (following FINA Stroke Rules)
4. Demonstrate an underwater push and glide with 3 dolphin kicks into 25m Butterfly (following FINA Stroke Rules)
5. Stay vertical and static for 20 seconds using sculling hands and eggbeater kick
6. Pass a ball accurately with a partner, using one hand to throw and 2 hands to catch, over a 2m distance, each partner to pass 6 times.
7. Demonstrate a tuck float to stretch position – a correct tuck shape must be held for a minimum of 3 seconds out to a horizontal straight position.
8. Demonstrate a push and glide on the front to surface dive.
9. Back layout, sculling for support and hold for 3 seconds.
10. Swim 5m on the front, surface dive and perform 3 breaststrokes underwater, controlled breathing on surfacing.
11. Swim 50 metres with clothes on (without goggles and wearing long sleeves and full length leg items required not including pyjamas)
12. Using a buoyancy aid hold the ‘HELP’ position for 2 minutes