ES Squad 4

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)

• Standing dive or Jumping Dive on the Dive Block

• Execute a breakout by holding the streamlined position while doing the underwater dolphin kick at least 10 meters

• Bent arm Recovery

• Efficient underwater arm movement (Inward sweep)

• No Catch up freestyle

• Shoulder - Hip Rotation

• able to swim 25m with correct technique

• Swim 25m between 0:15.00 - 0:18.00

• Swim 50m between 0:48.00 - 0:50.00  

• Swim 100m between 1:40.00 - 1:45.00 

BACKSTROKE

• Demonstrate continuous kick on their back (soft knees, floppy feet)

• High hips

• Hips rotation

• 11 & 1 arm recovery (thumb - pinky recovery)

• Press palm and shoulder back with straight arm recovery

• Catch phase (Bent elbow shoulder rotation) - push hand down past thigh

• Alternate arm action

• Demonstrate the correct backstroke flip turn

• able to swim 25m with correct technique

• Swim 25m between 0:20.00 - 0:22.00

• Swim 50m between 0:45.00 - 0:49.00 

• Swim 100m between 1:50.00 - 1:55.00

BREASTSTROKE

• Demonstrate the proper timing of the Breathe, Kick, Glide timing 

• Demonstrate the correct breaststroke form (Flex Feet, outsweep/insweep of the arms)

• Timing of breathing

• Glide with arms extended forward

• Outward and Inward scull

• Correct breaststroke pullout

• able to swim 25m with correct technique

• Swim 25m between 0:25.00 - 0:27.00 

• Swim 50m between 0:50.00 - 0:54.00 

• Swim 100m  between 2:00.00 - 2:09.00

Butterfly

• Can able to do 10m underwater dolphin kick

• Thumb down, elbow straight movement

• 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

• Recover ams wide

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

• able to swim 25m with correct technique

• Swim 25m between 0:20.00 - 0:22.00

• Swim 50m between 0:45.00 - 0:47.00

• Swim 100m between 2:18.00 - 2:24.00