Backstroke with streamline underwater.
Testable goal:
Swim backstroke for a continuous 20 meters without stopping. Should include all of the following:
- Streamline; underwater on the back
- Arms straight above the water
- Elbow bent to push the water
- Hips rotate with the arm strokes
- Constant flutter kick
- Head held with chin slightly tucked.
Bonus Goals:
- Strong kick throughout
- Fingertips point to the outside walls during the pull
- Head remains still while body and hips rotate
- Flip turns
Activities to achieve this goal:
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
3 x SL on BK + 3 HLBw/R
Head Lead Balance with Rotation
Body in soldier position, kick with face up.
Rotate hips and shoulders from parallel to surface to perpendicular to surface. Rotate through both sides.
Have constant kick to keep body straight.
Rotation Drill.
Challenges to achieve this goal:
Challenges are like games but with less moving parts and quicker.
Challenge:
Push off the wall on your back with your body in an L shape where your back and head is the vertical line and your legs and feet the horizontal. Swim BK to 1/2 way if you can!
Challenge:
Flutter kick on your back doing 11, Eat 11 to 1/2 way without letting face fall underwater.
Challenge:
In a back float, start with two feet flat against the wall, on the surface. Do 3 double arm BK strokes NO KICK, and turn it into a Back flip (in a ball) at the flags.
Challenge:
With your feet on top of the lane line, and your arms in Vampire Sleep, keep your belly button and face above water for 5 seconds.
Final Test:
Swim backstroke (back crawl) for a continuous 20 meters meeting all the following requirements.
- Streamline; underwater on the back
- Arms straight above the water
- Elbow bent to push the water
- Hips rotate with the arm strokes
- Constant flutter kick
- Head held with chin slightly tucked.