SWORDFISH
Work undertaken in this squad:
A. Focus on posture, balance, and rotation.
B. Being introduced to breaststroke and butterfly timing.
C. Being introduced to competitive diving, backstroke starts and turns for all strokes.
D. Introduction to simple progressive drills to build strokes.
E. Introduction to sculling.
F. Efficiency in both long axis strokes.
Squad Kit Requirement:
Swimmers in Swordfish squad will not need to bring any kit.
At the end of this stage participants will be able to:
1. Perform a horizontal stationary scull on the back.
2. Perform a feet first sculling action for 5 metres whilst horizontal on the back
3. Sink, Push and Glide on front head to flags
4. Sink, Push and Glide on Back Head to flags
5. Sink, Push and Glide on Back and rotate to front
6. Swim 25 metres Front Crawl and Backstroke with good form
7. Swim 25 metres Breaststroke
8. Swim 25 metres Butterfly Undulation.
9. Swim 10m Butterfly to include at least 3 rhythmical breaths.
10. Kick 25m in all 4 strokes with or without a board.
11. Perform a forward somersault, tucked, in the water
12. Tread water for 30 seconds
13. Exit Deep water without using steps
14. Jump or dive from a racing block
15. Perform a surface dive.
Speed will not be an issue for this squad. Good form i.e. able to keep and understand good technique, is of greater importance. Progression to next squad will be judged on a regular basis using the guidelines above.