ES Squad 2

FREESTYLE

• Demonstrate continuous flutter kick

• Demonstrate the ability to comfortably take a breath on either the right or left side. (Bilateral Breathing)

• Execute a correct flip turn/tumble turn. (Push off wall on back, streamline kick to front)

• Able to dive off the Dive Block

• Execute a breakout by holding the streamlined position while doing the underwater dolphin kick at least 5 meters

• Bent arm Recovery

• Efficient underwater arm movement (Inward sweep)

• No Catch up freestyle

• Shoulder - Hip Rotation

• Able to swim 50m with correct technique

• Swim 25m between 0:19.00 to 0:24.00

• Swim 50m between 0:48.00 to 0:53.00

• Swim 100m between 1:50.00 to 1:55.00

BREASTSTROKE

• Demonstrate the proper timing of the pull-breathe-kick-glide timing 

• Demonstrate the correct breaststroke form (flexed feet, out-/insweep of the arms)

• Glide with arms extended forward

• Outward and Inward scull

• Correct breaststroke pullout

• Able to swim 50m with correct technique

• Swim 25m between 0:25.00 to 0:30.00

• Swim 50m between 0:55.00 to 1:00.00

• Swim 100m between 2:30.00 to 2:35.00

Butterfly

• Ability to perform 5 to 7m underwater dolphin kick

• Thumbs down, elbow straight arm recovery

• Arms recovery wide not high over the water

• Arms move simultaneously with dolphin kick

• Hands enter water in line with shoulders

• Press out, then pull in under your chest. Arms push back past thighs

• Undulating body movement (kick should be from the hips and not knees)

• Able to swim 100m with correct technique

• Swim 25m between 0:25.00 to 0:30.00

• Swim 50m between 0:50.00 to 1:00.00