1. 3 pre-swim loosening exercises (warm-up and stretch)
  2. tread water for 1 minute, with one arm out of the water for 30 seconds signalling for help
  3. swim Front Crawl, head up, and propel a ball for a distance of 15 metres, controlling it throughout.  At the end of the 15 metres tread water, pick up the ball with one hand, and throw it to land in a floating hoop positioned 5 metres away
  4. on the back, scull head first for 10 metres, back somersault, and scull feet first for 10 metres, show a star float holding the position for at least 5 seconds
  5. from a push and glide on the back perform a back circle with body stretched throughout
  6. swim continuously for 10 minutes using two different competitive strokes and changing every length between an alternating and simultaneous stroke.  Efficient technique must be shown throughout
  7. from a push, swim continuously lOO metres on a stroke other than Front Crawl, maintaining efficient technique throughout
  8. from a push swim 4 x 50 metres on Front Crawl with 10 to 15 seconds rest between each 50 metre.  Efficient technique and control of stroke and pace must be shown throughout
  9. from a push swim 50 metres on any stroke and use the pace clock to accurately time the swim (+/- 1 second)
  10. kick for 3 mins continuously changing every length between an alternating and simultaneous kick without using the hands for propulsion