Gold Challenge

SECTION A

  1. to plunge dive into water of at least full reach depth and swim 100 metres in two minutes, thirty seconds or less, using two different strokes, 50 metres of each;


  2. to tread water for three minutes with one hand remaining above the head throughout. The arm raised may be changed no more than 5 times;


  3. to skull head-first on the back for 10 metres, move into a tucked position and turn through 360degrees keeping the head above the water. Return to the starting point by skulling feet-first with the feet at or near the surface throughout and the hands close to the hips;


  4. to swim 10 metres, perform a forward somersault without touching the pool bottom and continue to swim in the same direction for a further 10 metres;


    5. SECTION B

  5. to swim 800 metres using three of the following strokes; front crawl, back crawl, breaststroke, butterfly, English backstroke or sidestroke for a minimum distance of 200 metres per stroke. A change of stroke may only occur every 100 metres. This swim to be completed in twenty-five minutes


  6. to climb out at the deep end without assistance.