2025 Worlds — Test 4: Skill
Part A (50 pts): 1 attempt at a max L-Sit on yoga blocks for time (cap 2 min). Score = seconds held.
Part B (50 pts): After a 1-min transition, swim 50 m within a decreasing time cap each round (1:20 down to :40 over 9 rounds); complete all 9 and round 10 is a 50 m swim for time. Miss a cap and you're eliminated.
Some age groups swim 46 m.
Athletes take one max-hold L-Sit attempt on yoga blocks (2-min cap), then after a 1-minute transition into the water begin the swim ladder — 50 m per round with the cap dropping :05 each round. Missing a cap ends the test; finishing all 9 rounds earns a 10th round for time.
Athletes start and end each swim round in the water; a round counts when one hand touches the wall at the 50 m mark. Any stroke is allowed; goggles are permitted but not fins, wet suits or other assistive gear. An athlete who reaches round 10 finishes ahead of any who did not, regardless of time. Deliberate interference with a lane-mate ends the test.
Each movement links to its full rulebook entry — standards, rep requirements, and the judging reference technical officials train against.
Source: IF3 World Championships 2025