1. 5m under water on front and 3m on the back. Swim 5 metres under water on front using flatter or butterfly kick while maintaining streamline position. Then swim 3m on the back using flatter or butterfly kick while maintaining streamline position.
2. Backwards somersault. Perform backwards somersault using a push and glide if necessary.
3. (OP) Surface dive + underwater swim of at least 5m. (OP) Perform a surface dive in water of at least full reach depth, followed by an underwater swim of at least 5 metres.
4. 10m inverted Breaststroke or Backstroke. Swim 10 metres using an inverted Breaststroke or Backstroke.
5. 2 examples of how to prepare for exercise and why it is important. Give two examples of how to prepare for exercise and understand why it is important.
6.Sink, push off on your side from the wall, glide, kick and rotate into Backstroke. Finish the length of the pool performing Backstroke. Sink, push off on your side from the wall, glide, kick and rotate into Backstroke then finish the length of the pool performing Backstroke.
7. Sink, push off on side from the wall, glide, kick and rotate into front crawl. Finish the length of the pool performing Frontcrawl. Sink, push off on side from the wall, glide, kick and rotate into front crawl then finish the length of the pool performing front crawl.
8. Swim 25 meters wearing clothes. Swim 25 metres wearing clothes. Long sleeves pajamas.
9. P&G + swim 50m F/C + somersault in 90 seconds. Push and glide and swim Frontcrawl, including forward somersault onto the wall for 50 metres in 90 seconds.
10. P&G + swim Breaststroke for 25m (OP) with underwater strokes.Push and glide and swim Breaststroke for at least 25m (OP) also performing underwater strokes.
11. (OP) P&G + swim Butterfly + 4 rhythmical breaths performed every other stroke. Push and glide and swim Butterfly, include at least 4 rhythmical breaths performed every other stroke.
12. P&G + 100m Backstroke + 3 Backstroke turns. Push and glide and swim 100m Backstroke, showing Backstroke competitive start, and 3 Backstroke turns and demonstrating good technique.
13. Jump into water attaining a good height and an up-right position. Jump into water of at least full reach depth, attaining a good height and an up-right position in flight. Ensure that a good streamline position is held until that swimmers’ arms are fully submerged in water.
14. Swim 25m propelling a ball + maintaining control. Swim 25 metres propelling a ball and maintaining close control throughout.
15. 2 jumps into deep water + different position in flight. Perform 2 jumps into deep water of at least full reach depth, gaining height and taking up a different position in flight selected from straight, tuck, pike, and turning.
16. Plunge dive + tread water for one minute. Plunge dive into water of at least full reach depth, and tread water for one minute.