It's been about a year since I did it, but here's a rough outline:
- 25 yards of the four basic strokes: front crawl, breaststroke, sidestroke, and backstroke
- 25 yards of the four basic strokes, but in a flight suit
- 2 minute tread, 4 minute dead man float in a flight suit
- 2 minute tread, 5 minute dead man float in flight suit, harness, gloves, and boots
- 2 minute tread, 6 minute dead man float in full gear and helmet
- Tower to line: an abandon ship jump from 5 meter tower and an underwater swim for about 15-20ish yards
- 75 yards breaststroke in full gear and helmet
- Various survival exercises including swimming under simulated fires and creating various flotation devices
- 1 mile swim in flight suit (done in under 80 minutes)
- CPR/First Aid training and certification