Starting in the water, swim 20 yards. The face may be in or out of the water. Swim goggles are not allowed.
Dive and Grab
Surface dive, feet-first or head-first, to a depth of 7 to 10 feet to retrieve a 10-pound object.
Return to the surface and swim 20 yards on the back to return to the starting point with both hands holding the object and keeping the face at or near the surface so they are able to get a breath. Exit the water without using a ladder or steps.