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Free Efficiency Challenge
Breaststroke Efficiency Challenge
Backstroke Efficiency Challenge
Fly Efficiency Challenge
Flutter Kick Challenge
Breaststroke Kick Challenge
Streamlined Backstroke Kick Challenge
Freestyle Breakout
Backstroke Breakout
IM Turn Challenge


Backstroke Efficiency Challenge

Description

Set:

 8 x 50 Backstroke

Pace:

 Challenging pace

Track:

 Pace time and the highest stroke count of any 50
Rules
Push-offs / Turns:
 Swimmer’s head must break surface before 15 meter mark (false start rope)
Counting properly:
 Pulls are counted every time one arm pushes back
Right and left arms are counted individually
Continuous strokes:
 Swimming must be continuous without pausing the arms
Results
Total time for the 100 is recorded - example 1:47.8 = 107.8
Example  
8 x 50 Backstroke on 1:15 = 75 seconds
Highest Stroke Count = 47 strokes
Total = 122
Hints
The first time you have your group perform this set, it is recommended that all swimmers go on the same pace time. It does not have to be challenging to begin with. Over time, and as your swimmers become more familiar with the process, you can decrease the pace time for individual swimmers according to their ability.
Skill Recording Sheets
You can record your swimmer's results using either this Excel spreadsheet Backstroke Efficiency Challenge Test Sheet.xls or this PDF page Backstroke Efficiency Challenge Test Sheet.pdf.





 

 


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