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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


Free Efficiency Challenge

Description

Set:

 8 x 50 Free

Pace:

 Challenging pace

Track:

 Pace time and the highest stroke count of any 50
Rules
Push-offs / Turns:
 Swimmer must initiate the first pull before feet pass the backstroke flags
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
Pace Time and stroke count are added together for a total score
Example  
8 x 50 Freestyle on 1:10 = 70 seconds
Highest Stroke Count = 44 strokes
Total = 114
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 Free Efficiency Challenge Test Sheet.xls or this PDF page Free Efficiency Challenge Test Sheet.pdf.






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