The training in the middle of the year is a trial to test the fitness, strength and ability of the lifeguards. It consists of an 800-metre swim in under thirteen-and-a-half minutes in a swimming pool, a 600-metre swim surf and two 600-metre runs and on the sand, a 600-metre board paddle, then a set of demanding rescues at Bondi which should be completed in under 25 minutes.
The mid-year training is a test to assess the lifeguards' physical capabilities, including swimming, running, and paddling. It includes an 800-metre swim in under thirteen-and-a-half minutes in a pool, followed by a 600-metre surf swim, two 600-metre runs on land, a 600-metre board paddle, and a series of challenging rescues at Bondi that must be completed in under 25 minutes.