Swimmers are not allowed any aids, equipment or support
- Push and glide and swim 25 metres backstroke (performed to Swim England expected standards).
- Push and glide and swim 25 metres front crawl (performed to Swim England expected standards).
- Push and glide and swim 25 metres breaststroke (performed to Swim England expected standards).
- Push and glide and swim 25 metres butterfly (performed to Swim England expected standards).
- Perform a movement sequence (linking skills with strokes and sculls) of one minute duration, in a group of three or more, incorporating a number of the following skills:
5a• Sculling: head first, feet first
5b• Rotation: forward or backward somersault, log roll
5c• Floating: star on the front or on the back, tuck float, create own;
5d• Eggbeater: Moving, lifting one or both arms out of the water.
- Perform a sitting dive or dive.
- Push and glide and swim 50 metres continuously using one stroke (performed to Swim England expected standards).
- Push and glide and swim 100 metres, using a minimum of three different strokes (performed to Swim England expected standards).
- Tread water using eggbeater action for 30 seconds.
- Complete an obstacle course (using minimum of four objects) with feet off the pool floor throughout.