Fitness Champs
NASSA Gold
a) Demonstrate a compact jump
b) Straddle or tuck jump into the deep end of the pool and swim 100 metres
within 3 minutes
c) Demonstrate ability to “drown-proof” for 1 minute
d) Tread water with 1 hand waving and held up for 1 minute and the raised
hand may be changed no more than 5 times
e) Tread water with both arms immediately for 5 minutes
f) Undress in water, make float with attire and use it to swim 25 metres
using legs only
g) Deflate float in water and inflate again before swimming another 25
metres with the float using legs only
h) Swim 300 metres using backstroke, swim 300 metres using sidestroke,
swim 400 metres using front stroke (breaststroke / freestyle) within 45
minutes
i) During the course of this (front stroke), the participant must execute 2
dives head 1st and 2 dives legs 1st. (Each dive must swim submerged for at
least 5 metres)
j) Climb out from the deep end of the pool without the use of steps or
assistance