Preparation | Selection | Physical Training
Evaluation Criteria | Water Confidence

Because of the unique physical demands required by this specialty, recruits who intend to volunteer for PARARESCUE training should prepare themselves prior to Basic Military Training. A basic plan is included below. You need to read this information to help you prepare effectively. The more effort you put into preparation, the easier PJ training will be.

Cardiorespiratory

This training develops efficiency in oxygen transfer through activities that increase the heart rate to a training level and maintain it for at least 20 minutes. Running and swimming are the two training areas you need to work on prior to entering the Air Force.

Running - You will be required to do extensive running during PARARESCUE training. These runs progress rapidly and after several weeks will vary up to 40 minutes and longer in duration. In preparation, you should run 3-4 times per week for 15 to 25 minutes, at a speed you can maintain without walking or stopping. You should be able to run 3 miles under 21 minutes prior to starting basic training.

Swimming - You will swim everyday during the Indoctrination Course. A trainee may swim 2000 meters or more in a typical session. In preparation, you should swim 500-1000 meters, 3-5 times per week. You should be able to swim 1000 meters in 25-30 minutes using the freestyle stroke, prior to basic training.

Strength and Endurance

The training and mission rigors of PARARESCUE will make strong demands on your overall strength and endurance capabilities. Strength is your ability to exert a strong force. Endurance is your ability to exert this force for a prolonged period of time. Your preparation must be geared toward developing a balance of strength and endurance throughout your body. This is best achieved with calisthenics (or weight training) that targets all your major muscle groups. If you are already involved in a weight-training program, continue; but revise your workouts to develop strength and endurance (8-12 repetition sets). Also include calisthenics as an addition.

Pull-Ups/Chin-Ups (develop the back and biceps) - This is a two-count exercise. Starting position is hanging from the bar, palms facing away (pull-ups) or towards you (chin-ups), hands spread approximately shoulder width, with no bend in the elbow. Count one; pull the body up until the Adam's Apple is above the bar, with the chin held level. Count two; return to the starting position. Legs are allowed to bend but must not be kicked or manipulated to aid the upward movement. You should be able to do 8-10 repetitions of this exercise prior to basic training.

Sit-Ups (develop the abdominal muscles and hip flexors) - This is a two-count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the mat, and knees bent at approximately 90 degrees. The feet (only) are held by another individual during the exercise. Count one; sit up to where the shoulders and hips form a line perpendicular to the ground (biceps are touching the knees). Count two; return to the starting position. There is no rest position during this exercise. The buttocks must remain in contact with the ground, and the fingers must remain interlocked behind the head. You should be able to perform 40-60 repetitions of this exercise prior to basic training.

Push-Ups (develop the chest, triceps, and shoulders) - This is a two-count exercise. Starting position is hands approximately shoulder width apart with arms straight, the legs are extended, and the back and legs remain straight. Count one; lower the chest until the elbows extend above the shoulder blades. Count two; return to the starting position. The only authorized rest position is the starting position. You should be able to do 40-50 repetitions of this exercise prior to basic training.

Flutter-Kicks (develop the hip-flexors, abdominal muscles, and legs) - This is a four count exercise. Starting position is lying flat on the back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks, fists are clenched to support the lower back. Count one; raise the left leg to a 45-degree angle, keeping the right leg stationary. Count two; raise the right leg off the ground to a 45 degree angle while, at the same time, moving the left leg to the starting position. Counts three and four are repetitions of the same movements. Legs must be locked, with toes pointing away from the body. There is no rest during this exercise period. You should be able to do 50-60 repetitions of this exercise prior to basic training.

Flexibility

This is your ability to move all your joints through a full range of motion. Warm-up and cool-down periods that include stretching exercises should be incorporated into all workouts to improve flexibility and prevent injury. Always warm-up by doing light activities before stretching. Stretches should not involve jerky movements. A stretch should be assumed slowly and held 15 seconds to 2 minutes. The longer you stretch the better the flexibility you will achieve.

Body Composition

Body composition is your ratio of lean body mass (bones and muscle), as compared to unlean (fat) body mass. If you have excess body fat, it will negatively affect your physical capabilities. Even a thin person can have an unhealthy body composition by not having enough muscle mass. An easy way to gauge your condition is to view yourself in a mirror. If you are unhappy with how your body looks, then you probably need to work on your body composition. Exercises, especially cardiorespiratory and sensible eating habits are the best ways to improve your body composition. If you decide to improve your body composition with dieting, you must exercise! If not, you will lose muscle mass along with the fat, which will leave you weak and unhealthy. Successful PARARESCUE trainees typically have less than 13% body fat.

All students begin training with the Indoctrination Course at Lackland AFB, Texas. The purpose of this course is to recruit, screen, and train PARARESCUE candidates. Training mentally and physically prepares students to deal with the rigors of the training pipeline and their ultimate assignment. To prepare a student mentally, we will provide physical situations and stresses that test your determination and perseverance. This is done because PARARESCUEMEN may find themselves in mentally demanding situations, where the lives of many depend on our abilities to function despite fatigue or injury. Indoctrination course training will emphasize unity and the strength of teamwork. Some candidates will feel our expectations are too high and will quit. However, those students who graduate from the I-Course will develop capabilities that should prevent them from failure in the pipeline, if 100% dedication is maintained. Before reporting to the I-Course, prepare yourself, physically and mentally, and consider the following information.

All students, regardless of rank will:

• Be housed in our dormitory.
• Abide by curfew, phase programs, and liberty restrictions.
• Not drive private motor vehicles or travel between pipeline schools in privately owned vehicles.
• Not consume alcohol during the I-Course.
• Not smoke or chew tobacco during the I-Course.
• Eat all mandatory meals in the designated dining hall.
• Take part in all school requirements, traditions, and activities.
• Maintain exemplary standards of appearance and discipline.
• Maintain living areas in accordance with selection course standards.
• Perform Charge of Quarters (CQ) duties (except team leaders).

All students must train to their capacity. Objective evaluation (weekly) as well as subjective feedback from instructors will be used to gauge student progression and motivation. Students are expected to attain 80% or higher on all academic tests. Failing a retest will result in elimination from this course. Senior ranking students will function (effectively) as class leaders. They will be responsible and accountable for all students during training and will be the main focal point for cadre/student interaction.

There are two phases to indoctrination training. Phase I, weeks 1-4, is Initial Familiarization Training (IFAM), which concentrates on teaching objective skills and preparing you for team training. During Phase I you can expect to be participating in academic instruction and training in two events daily: running and swimming or calisthenics and water confidence exercises. Phase II, weeks 5-10, is team training, which concentrates on progression of skills taught in phase one and building team unity. During Phase II you can expect to be training in four events daily: running, calisthenics, swimming, and water confidence exercises. Also continuing academics such as medical and dive terminology and CPR classes. Week 10 is ancillary training consisting of physiological training and administrative preparation for the pipeline.

Phase I - Every Monday during Phase I, you will be administered a progress check to evaluate your progression in running, calisthenics, and swimming. These are purely diagnostic evaluations. They will only be used by the individual to measure their own progress in training. You will also be administered two examinations covering the material instructed on Metric Conversion and Dive Physics. You will be required to pass both examinations with a minimum 80% score for each test. On the last day of Phase I, the first graded physical evaluation will be administered. It follows the standard Phase II criteria covered below.

Phase II - Every Monday, you will be evaluated physically on running, calisthenics, and swimming. Every Friday you will be administered an evaluation or progression check on water confidence tasks. It is in your best interest to come to each of these evaluations both mentally and physically prepared. The physical part is taken care of by doing your best during the weekly training. Mental preparation can only be done by you. For each evaluation, strive to do your best. You will be given points for performance over the minimum standards. This point system is used to help determine who will be the Honor Graduate and Superintendent's award winners. SHOW US WHAT YOU CAN DO! The following criteria is used for weekly evaluations. To successfully pass a weekly physical evaluation, a student must:

Successfully complete the minimum calisthenics repetitions in the allotted time.

• You will be evaluated on pull-ups, push-ups, and sit-ups.
• Each calisthenic is evaluated separately.
• An instructor will count repetitions.
• Only repetitions completed in the proper form will be counted.
• Failure of the same calisthenic exercise, in two consecutive evaluations, is grounds for elimination from your current class.
  

Successfully complete the required distance run in the allotted time.

• Failure of two consecutive run evaluations is grounds for elimination from your current class.

Successfully complete the required distance swim in the allotted time.

• Failure of two consecutive swim evaluations is grounds for elimination from your current class.

Successfully complete a water confidence evaluation.

• Successfully complete the minimum time or distance requirements for bobbing, drownproofing, lifesaving, mask and snorkel recovery, buddy breathing, underwater knots, the weight belt swim, treading water, and ditch and donning.
• Each water confidence exercise is evaluated separately.
• Failure of the same water confidence exercise, in two consecutive evaluations, is grounds for elimination from your current class.
• You will receive a progress check on each water confidence task after the fourth week of training. You will receive only progress checks on the "underwaters" exercise. Progress checks show us and you, your strengths and weaknesses. Failure of a progress check is not the same as failing an evaluation. However, failure of a progress check will be used as an indicator of your ability to progress and making other administrative decisions.

Missing an evaluation due to medical waiver, sick-call, or any other reason is an automatic failure of all areas missed.

If a student fails to achieve the minimum standard for any event during an evaluation he will complete the remainder of the evaluation with his class.

Calisthenics

The repetitions listed are minimums only. Students will be given 2 minutes to complete as many repetitions as possible of each exercise (1 minute for pull-ups). Points are awarded for successful completion of each calisthenic and repetitions over the minimum standard.

Distance Runs - The run times listed are maximums. Points will be awarded for run times under the maximums listed.

Distance Swims - The times listed are maximums. As with the run, points will be awarded for swim times under the maximums listed.

Water Confidence Evaluations/Progress Checks - Points are awarded for successful completion of each water confidence task. (* denotes progress check only)

Underwater Swimming

Underwater swimming is an important skill for gaining confidence in the underwater environment. The water confidence tasks you will do at this school will require you to swim distances underwater. The more efficient you become at underwater swimming, the more confident and capable you will become in completing our evaluated tasks -- and the SCUBA demands of our specialty. Underwater swimming is basically a modification of the breast stroke. The only difference is the arm pull continues farther to the rear to provide thrust.

• Equipment - A dive mask will be worn.
• Procedure - The exercise begins with the students lined up at one end of the pool. The instructor will initiate the start of the exercise. On the command "Go", the students will swim underwater from one end of the pool to the other (25 meters) without surfacing. Upon touching the opposite wall, they will swim a freestyle sprint back to the starting point. Upon return, they will be allowed to rest the remainder of the specified time period. The exercise is repeated on the command "Go" until the student has completed the required number of underwaters. To satisfactorily complete this exercise the student must leave the wall immediately on the command and remain underwater until reaching the opposite wall. He must also sprint as quickly as possible back to the starting point. A student will be given one warning for unsatisfactory performance and on the next occurrence will be scored unsatisfactory for the exercise.

Fin Swimming

All evaluated swims at the Indoctrination Course are distance swims using "Rocket" style fins. The swimmer is in the prone glide position with one arm locked out in front of him, to act as a guide arm. The other arm is trailing, or can be used -- in a side stroke fashion -- to provide propulsion (UDT recovery stroke). The legs are locked at the knees with the movement coming from the hips. The legs are used in flutter kick motion to provide propulsion. Breathing is similar to freestyle swimming, but is on one side only. The swimmers body is oriented to the side, but never on the back.

• Equipment - A dive mask, "Rocket" fins, and wet-suit boots.
• Procedure - The exercise will begin with the students prepared to go and in a swimming lane. On the command "Go", the students will leave the wall and begin to swim, using only their legs, in a flutter kick manner to propel them through the water. Students will swim on their sides or stomach only, with one arm extended, looking down that arm and ahead while swimming. Upon reaching the wall, the student will turn around and continue to swim. This will continue until the required number of laps have been completed, or the instructor calls time. During fin swims no freestyle strokes or dolphin kicks will be used. If sprints are being conducted the instructor will specify a distance and maximum time to meet. Students will complete the sprint distance as quickly as possible and be allowed a rest period before the next sprint. To successfully complete swimming exercises you must complete each swim in the prescribed manner and within the time period prescribed. If you continually utilize improper technique, fail to complete a distance swim in the time allocated, or continuously fail to perform sprints within the maximum time, you will be scored as unsatisfactory for the exercise.

Mask & Snorkel Recovery

• Equipment - Mask and snorkel.
• Procedure - The exercise begins with all students at one end of the pool. The instructor will throw or place the students mask and snorkel a specified distance from the student. This exercise is accomplished one or two students at a time. On the command "Go", the student will leave the surface of the pool and swim underwater to the location of his mask and snorkel. Upon reaching them, he will place the snorkel between his legs and position his mask on his face. Once positioned, he will clear the mask of water, retaining a small amount of air. He will then make a controlled ascent to the surface with the snorkel in his mouth and left arm extended above his head with clenched fist. Once on the surface he will clear the snorkel and give the "OK" hand signal to the evaluating instructor. He will ensure he is facing the instructor and immediately demonstrate that his mask and snorkel are clear by looking up at the instructor and breathing through the snorkel. A small amount of water in the mask is permissible as long as it does not exceed the top of the nose indents. While on the surface, the student will not break the mask or snorkel seal until the exercise has been graded and he is permitted to do so by the instructor. This exercise will be scored unsatisfactory if the student surfaces prior to clearing the mask or fails to satisfactorily perform in any of the above listed areas.
  Mask - Clearing the water from a flooded mask involves replacing the water with expelled air. The air, being lighter than water, will force the water out of the lower portion of the mask, if the upper portion is held to the face by light hand pressure to prevent the escape of air. The amount of hand pressure and the position of the hand will vary, depending on the mask, and personal technique.
  Snorkel - To clear water from a flooded snorkel while on the surface, exhale or puff through the snorkel. The column of air will displace the water to expel it from the snorkel. You may also tilt your head back when on the surface and gravity will clear the snorkel for you.

Buddy Breathing/Pool Harassment

• Equipment - Face masks, one snorkel per two-man buddy team.
• Procedure - This exercise is conducted in the deep end of the pool. Students will enter the water when directed by the instructor. On the command "Start", they will place their faces into the water and begin to survival float while buddy breathing from one snorkel. During the exercise period, the students will maintain control of each other with one hand. With the other hand they will maintain control and pass the snorkel between each other. A student should try to consider his buddy's limited air supply and take only one breath before passing the snorkel back. During this exercise the students will breath only through the snorkel. At no time will they remove their heads from the water and breath from the surface. The exercise period ends on the command "Time". To satisfactorily complete this exercise, each student must keep his face in the water during the entire exercise period. He must remain calm, maintain control of himself, his buddy, and the snorkel. The student will be given one warning for unsatisfactory performance and on the next occurrence will be scored unsatisfactory for the exercise. Pool harassment is added as a more intense form of buddy breathing. It involves the instructor entering the water and providing the students with certain stressful situations to see if a student will panic. The same standards apply to this exercise. During pool harassment the instructor may try to:

Take the snorkel (don't let him)
Remove the face mask
Attempt to separate partners (don't let him)
Cut off your air supply for one or two breaths
Splash water
Push students underwater
Other maneuvers at his discretion

Drownproofing

• Equipment - Mask, ropes or Velcro hand/leg cuffs
• Procedure - Drown proofing is accomplished in four tasks. Students will be divided into pairs with one student acting as a safety swimmer. The exercise begins with the student's hands and feet bound and the student sitting on the deck at the deep end of the pool. Upon the command "Enter the water", the student will enter the water and start to bob.
  • The first task is bobbing. Bobbing is accomplished by sinking to the bottom of the pool. Upon reaching the bottom, bend your knees and push off the bottom, exhaling until you reach the surface. When your head reaches the surface, inhale and begin the process again.
  • The second task is floating. Floating is accomplished by inhaling as much air as possible into your lungs. The student will then tuck his chin into his chest, bend forward at the waist and relax, staying within a 4x4 meter square. When air is required, you will bring your head out of the water, breathe then go back to the float position. Students will not touch the bottom or sides of the pool and are required to stay in the square.
  • The third task is the traveling. The student will dolphin kick 100 meters without touching the bottom or sides of the pool. The dolphin kick is accomplished on your stomach, body bent at the waist and your head moving up and down in the water. Your feet and knees will propel you through the pool.
  • The fourth task consists of flips and mask recovery. Once the travel is complete the student will begin bobbing again. Within five bobs you will accomplish a front flip underwater. Within another five bobs you will accomplish a backwards flip underwater. Once both flips are complete, a mask is thrown to the bottom of the pool. The student will go to the bottom, pick up the mask with his teeth, and complete five bobs. After all tasks are complete, the instructor will call "Time". The safety will assist the bobber out of the water. To successfully complete this exercise the student must accomplish all of the above tasks in sequence and without panicking. If unable, he will be scored unsatisfactory for the exercise.

Lifesaving

• Equipment - None.
• Procedure - Lifesaving is accomplished with one student acting as a victim and another student performing the rescue. Students will be evaluated on two water entries, two basic lifesaving rescues (approaches) and three releases (when the victim grabs the rescuer, the rescuer must free himself from the victim in order to save the victim) in accordance with the American Red Cross Lifesaving Handbook.
  • The two water entries you will accomplish are the long shallow dive and the stride jump. The long shallow dive is used when the water is known to be clear of obstructions and a fast entry for rescue where speed in reaching the victim is essential. Your entry should be flat and long, arms and legs are extended straight forward and aft streamlining the body. After the dive you quickly raise your head and approach the victim. The stride jump is used with questionable bottom conditions, unknown depths, and when visual contact with the victim is required. Your entry begins by leaning forward at the waist and jumping into the water. Your arms are held at shoulder height, horizontal to the water and prepared to press down and forward as your body enters the water. Upon entering the water, snap your legs together in a scissor fashion while bringing the arms down and forward. This will stop your forward motion. You must keep your head above the water and your eyes on the victim.
  • The two approaches you will accomplish are the front surface approach to an inactive victim and an underwater approach to an active victim.
    • The front surface approach is accomplished by grabbing the victim's right or left hand (whichever is easier). Vigorously pull the victim's hand up and towards you. Once the victim is leveled off, place your other arm over their shoulder and around their chest.
    • The underwater approach begins with the rescuer diving to a level below that of the victim's knees. You will come in on the victim's knees keeping your eyes at knee level. Turn the victim 180º by placing one hand in front of one knee and the other hand behind the other knee. Turn the victim, maintaining contact while working your way up the victim's back.
  • A release is required when the rescuer is held by the victim. You will perform three types of releases. The first is the double grip on one wrist release. The second is the front head hold release and the third is the rear head hold release.
    • To accomplish the double grip release, the victim will grab either hand of the rescuer. The rescuer uses his free hand to reach down and grab the opposite hand of the victim attempting to shake the victim loose (two shakes). This will normally break the victim's grip. The rescuer will then place his foot into the victim shoulder and push them away. You will use the same side foot as the hand that you used to shake free (if your left hand was the one that shook, use your left foot into the victim's right shoulder).
    • The front head hold release is needed when the victim "bear hugs" the rescuer around the head. When this occurs you will attempt to get a breath of air, then duck your chin underwater (suck, tuck, and duck). Once underwater grab the victim at the hips and push until your arms are straight. At the same time, pull and slide your head down the victim's chest. When your head is free turn the victim at the hips then move your hands up to the victim's armpits and boost him to the surface by kicking vigorously.
    • The rear head hold release is needed when the victim "bear hugs" the rescuer from the rear. When this occurs you will attempt to get a breath of air, then duck your chin away into the victim's lower hand. You will run your hands up your side until they contact the victim's lower hand and elbow. Turn the victim's lower hand so that his palm faces out. At this time, push the victim's lower hand out and pry up on the lower elbow. Immediately begin to duck under the victim's arm, maintaining control of the victim's lower arm as you sink down. Attempt to move to the victim's backside, bringing his lower arm with you. You will now have the victim in an arm-lock and you have control.

Bobbing

• Equipment - Fins, wet-suit boots, T-shirt, Mask, tanks, and weight belt.
• Procedure - This exercise begins with the students in the shallow end of the pool. The first step is to don the required equipment. Before entering the water, each student will visually check the water and then call out "Entering the water". The student will then, while in the sitting position, lean out over the water and by pivoting on one hand roll into the water. This procedure will prevent banging the tanks on the edge of the pool or other students. It also prevents possible damage to both tanks and the pool. Upon entering the water, the students will check their equipment. The students will then form a line facing the deep end of the pool and ensure they have enough separation between each other to prevent interference. The instructor will start the exercise with the command "Bob on Down". At that time, the students will turn around and begin to bob backwards from the shallow end, toward the deep end of the pool. Bobbing is accomplished by relaxing when on the bottom, getting into a squatting position, arms outstretched above your head, with hands clasped together in a streamlined configuration, and face looking toward the surface. When you feel the need for air push off vigorously from the bottom. When you feel your ascent slowing down, forcefully bring your arms down and propel yourself to the surface. It is very important that during this ascent you expel all of the air in your lungs. The weight of the equipment will not allow you to get more than one breath on the surface. Attempting to get additional breaths will only cause fatigue and panic. When the students have reached the deepest part of the pool, they will turn around so they are facing the instructor standing on the surface at the deep end of the pool. Once all students are in the deepest part of the pool the instructor will command "Switch". The student will then remove the fins from his feet and place them on his hands. This is done by placing your arms through the fin straps and grasping the tips of the fins. After all students have switched, the exercise time begins. During the exercise the period the student must remain in the deepest part of the pool. After the required time is completed, the instructor will call "Time". At this command, the students will bob backwards to the starting point, and other students will assist them in getting out of their gear. To successfully complete this exercise the student must accomplish all of the above tasks in the prescribed manner and without panicking. If unable, he will be scored unsatisfactory for the exercise.

Underwater Knots

These knots will be taught prior to the exercise: bowline, square knot, and girth hitch.

• Equipment - 2 sling ropes per student
• Procedure - The pool will be prepared for this exercise on instructor command. A long pool rope and the associated weights will be used in rigging the pool for training (the class leader will ensure these are at the pool). The rope will be strung across the deepest end of the pool, with the 25lb weights on the sides, holding the rope to the bottom. The exercise begins with the students spread out over the length of the rope treading water. Each student will have two ropes (one in hand and one stowed in the swimming trunks). The instructor will then announce the know or knots to be tied on the dive. On command, each student will descend to the rope and tie the required knot(s) prior to surfacing. All knots will be dressed and the tails will not be less than 4 inches, nor greater than 8 inches. After the knot(s) have been tied an instructor will check them to ensure they are tied correctly. If tied incorrectly the exercise will be repeated until the student is able to complete the required knot(s). If he is unable to satisfactorily tie the knot(s) he will be scored as unsatisfactory for the exercise.

Equipment Recovery

• Equipment - Mask, fins, wet-suit boots, and weight belt.
• Procedure - The exercise begins with all equipment on and the students in the shallow end of the pool, lined facing the deep end of the pool. On the command "Move to the deep end", the students will begin treading water and moving to the deep end of the pool. Once at the deep end, the students will tread water for a specified time period. On the command "Ditch your equipment", the students will make a clear water surface dive to the deepest part of the pool. They will then ditch their gear in the following sequence: fins together and pointed to the head of the pool, mask on top of the fins, weight belt neatly placed over the mask and fins. After ditching, each student will make a controlled ascent to the pool surface with left arm over his head with clenched fist, and give the "OK" sign to an instructor. On the command "Recover your equipment", students will make a clear water surface dive to their equipment, and don it in the following sequence: weight belt first, fins second, mask third. Each student will then clear their mask and make a controlled ascent to the surface with clenched fist above the head. On the surface, they will give the "OK" signal to an instructor and move to the head of the pool with their head out of the water and mask clear. Students will not touch any equipment on the way to the head of the pool. At the pool head, the students will exit the water and sit on the pool edge with their hands on top of their heads. Their equipment will then be checked for proper configuration by an instructor. To satisfactorily complete the exercise the student must ditch his equipment correctly on one dive and make a controlled ascent. He must then don his equipment correctly on one dive and make a controlled ascent. The students mask must be completely clear of water. When checked, the weight belt must have a right hand release, and no twists in any straps. The fins must be full on the feet with no twists in the straps.

Treading Water

• Equipment - None.
• Procedure - The exercise begins with the student moving from waist deep water into deep water. On the command "Hands up", the student will raise their hands out of the water and tread water by using their legs only. Correct form is the key to the exercise. The student's motion with the legs should be in an egg-beater fashion, with the legs coming together simultaneously or alternatively. The motion of the legs must also be both rhythmical and forceful to maintain positive buoyancy of the student. The student must ensure their hands above the wrist and their head do not break the water line for the minimum evaluated time.

Weight Belt Swim

• Equipment - Mask, fins, wet-suit boots, and 16lb weight belt.
• Procedure - The exercise begins when the student moves from waist deep water into the deep end of the pool. The student must swim on his side, either left or right, with the leading arm out in front, continuously for the designated period of time. While swimming, the student cannot switch from his left to right side or vice versa (the side you start on is it), swim on his back, or touch any portion of the pool (sides or bottom). The student can use his other arm to assist in a "recovery stroke" to help lift his head out of the water to breath.

taken from 342 TRS/CTFI PAMPHLET 50-1