HS Squad 9

SQUAD 9 - HS VARSITY (season 2) See required times in stroke tables below along with must see skills listed:

IASAS Team will be based on the fastest times. 12 boys and 12 girls  for IASAS finals.  

Must see elements for strokes: 

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)

• Dive out properly using the dive blocks

• 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

• Can able to do 100m & 200m swim intervals with the required time

• able to swim 200m & 400m with correct technique

• BOYS: 

  • 50M FR 28.08

  • 100M FR 1:02.95

  • 200M FR 2:26.05

• GIRLS: 

  • 50M FR 31.74

  • 100M FR 1:10.68

  • 200M FR 2:39.63

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 200m with correct technique

• BOYS: 

  • 50M BK 35.19

  • 100M FR 1:17.23

• GIRLS: 

  • 50M BK 40.05

  • 100M FR 1:26.85

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 200m with correct technique

• BOYS: 

  • 50M BR 39.54

  • 100M BR 1:26.91

• GIRLS: 

  • 50M BR 43.13

  • 100M FR 1:30.88

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 100m & 200m with correct technique

• BOYS: 

  • 50M FL 31.58

  • 100M FL 1:15.62

• GIRLS: 

  • 50M FR 36.39

  • 100M FR 1:29.80

INDIVIDUAL MEDLEY (I.M)

• BOYS: 

  • 100M I.M 1:13.52

  • 200M I.M 2:37.73

• GIRLS: 

  • 100M I.M 1:15.25

  • 200M I.M 3:03.37