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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 Breakout

Description

Set:

 1 x 15-meter sprint from a backstroke starting position

Track:

 Total time
Rules
Star:
 A proper start procedure should be used (no false starts)
Underwater Kick:
 Swimmers must remain underwater until feet pass the backstroke flags and adhere to the 15-meter rule (head must break surface before 15-meter mark)
Finish:
 When the head crosses the 15-meter mark (false start rope)
Timing
 Times should be recorded to the tenth of a second
Heats
 Perform the challenge in heats so that swimmers race and that times are recorded accurately
Results
Record time to the 10th of a second
Hints
Have your swimmers sprint to the 20-meter mark so that they cross the 15-meter mark at full speed. It is recommended that someone other than the timer act as the starter.
Skill Recording Sheets
You can record your swimmer's results using either this Excel spreadsheet Backstroke Breakout Test Sheet.xls or this PDF page Backstroke Breakout Test Sheet.pdf.





 

 


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