Wave Seven
Demonstrate an underwater push and glide with 3 dolphin kicks into 25m Frontcrawl (following FINA Stroke Rules)
Demonstrate an underwater push and glide with 3 dolphin kicks into 25m Backstroke (following FINA Stroke Rules)
Demonstrate an underwater push and glide into 20m Breaststroke (following FINA Stroke Rules)
Demonstrate an underwater push and glide with 3 dolphin kicks into 20m Butterfly (following FINA Stroke Rules)
Swim 100m Individual Medley (Continuous swim, 25m of each stroke in the following order – Butterfly, Backstroke, Breaststroke, Frontcrawl)
Swim 200 metres continuously, using at least 3 different strokes (following FINA Stroke Rules)
Perform a plunge dive (minimum depth of 1.8m)
Tread water using an egg beater action whilst passing and catching a ball with a partner for 30 seconds
Swim 25m through an obstacle course that has a minimum of four challenges.
In a group demonstrate a series of skills, including sculling, rotation, floating and treading water, for a minimum of 45 seconds.
Take part in a relay race.