- a front crawl racing start, including the correct response to commands and the transition to the stroke
- a back crawl racing start, including the transition to the stroke
- a breaststroke racing start including the transition to the-stroke
- swim one length (min 20 metres) combining an alternating arm action and a simultaneous leg kick
- swim one length (min 20 metres) combining a simultaneous arm action and an alternating leg kick
- from a racing start demonstrate an individual medley covering one length on each stroke (minimum 20 metres on each stroke). Efficient technique must be shown throughout.
- a back crawl tumble turn covering a minimum distance of 5 metres before and after the turn
- swim 4 x 1 length on front crawl or back crawl accurately counting the number of single arm strokes for each length. Rest 15 - 20 seconds between each length.
- swim 4 x 1 length on butterfly or breaststroke accurately counting the number of strokes for each length. Rest 15-20 seconds between each length.
- swim 100 metres on own choice of stroke showing a correct start, turn and finish and showing efficient technique throughout