Learn to Swim Wales
|
|
Aims :
- Develop stroke technique and speed over increased distances for all four strokes
- Demonstrate a maximum effort kick set over increased distance
- Perform a set totaling 800m
Assessment Outcomes:
1 |
Swim 200m frontcrawl in under 3 minutes 30 seconds |
From a racing start, swim 200 metres efficient frontcrawl in under 3 minutes 30 seconds, demonstrating legal tumble turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall and finish. The swimmer should be targeting an equal stroke count per length. |
2 |
Swim 200m backstroke in under 4 minutes |
From a racing start, swim 200 metres efficient backstroke in under 4 minutes, demonstrating legal turns with a minimum of 5 metres streamlined underwater dolphin kicks off each wall, and legal finish. The swimmer should be targeting an equal stroke count per length. |
3 |
Swim 200m breaststroke in under 4 minutes 30 seconds |
From a racing start, swim 200 metres efficient breaststroke in under 4 minutes 30 seconds, demonstrating a legal underwater phase off each wall, and legal turns and finish. The swimmer should be targeting an equal stroke count per length. |
4 |
Swim a set totalling 200m butterfly |
Swim a set totalling 200m of efficient butterfly at an even pace, demonstrating turns with a minimum of 5 metres underwater dolphin kick off each wall, legal turns and finish. The set should include a minimum of 1 x 100m swim and then be broken as either 50m or 25m swims. The swimmer should be targeting an equal stroke count per length. |
5 |
Swim 400m Individual Medley (IM) |
Swim 400 metres IM, demonstrating a minimum of 5 metres underwater dolphin kick or legal underwater phase, where appropriate, legal turns and finish. |
6 |
Perform 4 x 100m maximum effort kick |
Perform a set of 4 x 100 metres maximum effort kick on a swim and rest time of 2 minutes 45 seconds. |
7 |
Swim a set totalling 600m frontcrawl and 450m another stroke |
Swim a minimum of 3 x 200 metres frontcrawl and 3 x 150 metres of another stroke, focusing on distance per stroke, consistent time for each repetition and consistent underwater dolphin kick to a minimum of 5m. |
8 |
Swim 800m frontcrawl |
Swim 800 metres frontcrawl at an even pace, focusing on distance per stroke and consistent underwater dolphin kick to a minimum of 5m. |
