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1. 300 meter swim (front crawl or breaststroke).
2. Tread water for 2 minutes using only legs.
3. Swim 20 yards (free or breast), surface dive to 7-10 feet, retrieve a 10-pound object, return to the surface and swim 20 yards on your back to starting position, exit the water on your own in under 1 minute, 40 seconds.
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