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Push and glide on front, hands one on top of the other, arms extended and covering ears. Log roll/rotate after the push onto the back maintaining a streamlined position.
Push and glide from the wall on the back, hands one on top of the other, arms extended and covering ears. Log roll/rotate onto the front maintaining a streamlined position.
Travel for 5 metres on the front (feet off the floor), and return on the back for 5 metres without putting feet on the pool floor throughout.
Starting in the water, sink under the water eyes open with or without goggles. Pick up an object with two hands and return to the surface. Depth must be no more than the height of the learner. If in deep water a suspended object may be used.