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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


Streamlined Backstroke Kick Challenge

Description

Set:

 1 x 100 Backstroke Kick in streamline position

Track:

 Total time
Rules
Start:
 A proper backstroke start should be used
Strokes:
 Both arms must remain in the water above head at all times (except for turn)
Turns:
 On approaching the wall, swimmers are allowed to pull back once with each arm keeping both arms in the water
Finish:
 Swimmer can pull back with one arm and touch the wall with the other
Underwater Kick:
 15-meter rule must be adhered to at all times (head must break surface before 15-meter mark)
Timing
 Times should be recorded to the tenth of a second
Heats:
 Perform the challenge in heats so that swimmers race.
Results
Total time for the 100 is recorded
Hints
If short on pool time, you can have your swimmers go two per lane – straight up and down. Use the side of the pool as the starting block.
Skill Recording Sheets
You can record your swimmer's results using either this Excel spreadsheet Streamlined Backstroke Kick Challenge Test Sheet.xls or this PDF page Streamlined Backstroke Kick Challenge Test Sheet.pdf.





 

 


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