MS/HS Squad 6

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 400m with correct technique

• Swim 25m between 0:15.00 to 0:20.00

• Swim 50m between 0:33.00 to 0:35.00

• Swim 100m between 1:30.00 to 1:35.00

BACKSTROKE

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

• High hips

• Correct arm recovery and hand entry (thumb - pinky recovery)

• Press palm and shoulder back with straight arm recovery

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

• Continuous, alternate arm action

• Demonstrate the correct backstroke flip turn

• Able to perform the correct backstroke start

• Able to swim 200m with correct technique

• Swim 25m between 0:20.00 to 0:25.00

• Swim 50m between 0:35.00 to 0:40.00

• Swim 100m between 1:35.00 to 1:40:00

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 200m with correct technique

• Swim 25m between 0:18.00 to 0:23.00

• Swim 50m between 0:45.00 to 0:50.00

• Swim 100m between 1:45.00 to 1:50.00

Butterfly

• Ability to perform 10m 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 0:14.00 to 0:19.00

• Swim 50m between 0:35.00 to 0:45.00

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