new brunswick site

Level 3

AT-A-GLANCE

  1. Set a short-term goal.
  2. Demonstrate a dive start from the deck.
  3. Demonstrate a jump start from a starting block.
  4. Demonstrate a dive start relay transition.
  5. Demonstrate an in-water finish on front and on back.
  6. Demonstrate a streamlined open turn.
  7. Demonstrate a front crawl flip turn.
  8. Swim front crawl, back crawl (50 m each) and breaststroke - 25 m.
  9. Sprint - 4 x 25 m with 45 sec. rest.
  10. :::
  11. Complete a 300 m workout.
  12. Demonstrate accuracy: hit a target with a rope as many times as possible in 60 sec.
  13. Swim with fins - 25 m.
  14. Stationary eggbeater kick - 30 sec.
  15. Swim 25 m passing under an obstacle located at the halfway point.
  16. Dive start from deck with a rescue tube; swim 25 m to secure an empty manikin; tow 25 m.
  17. Tread water supporting an object - 90 sec.