No aids to be used except where specifically stated

  1. jump into the water (minimum depth 0.9 metres) from the side with confidence and without support
  2. submerge to kneel on pool floor
  3. submerge completely for five seconds
  4. lie flat on the front at the surface of the water without support for 5 seconds and regain the standing position
  5. stand with arms in the water stretched in front of the shoulders, demonstrate a figure of 8 sculling - repeat 6 times consecutively
  6. stand with face in the water;  breathe to side;  repeat 6 times consecutively;   breathe to front;  repeat 6 times consecutively
  7. kick 5 metres on front using a breaststroke type kick, with feet turned out without a float
  8. kick 5 metres, on back, using an alternating action with legs long and toes pointed hands held still at side
  9. using arms and legs travel 10 metres on the front
  10. stand with shoulders at the water surface, hands in front demonstrate a circular front crawl arm action