GOLD SWIMMER

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What you will learn

  1. Swim 400 metres within 8 minutes using a recognised competition stroke.
  2. Swim 100 metres in 90 seconds. In compliance with FINA rules for competitive swimming.
  3. Swim 4 x 50 metres individual medley within 5 minutes.
  4. Perform 2 tucked back somersaults starting and finishing with a back layout.
  5. Perform 2 tucked front somersaults starting and finishing with a front layout.
  6. Scull 25 metres head first standard scull, support scull for 10 seconds and return reverse scull for 25 metres feet first. Horizontal flat position, legs together, toes pointed. Support scull – maintain stationary position.
  7. Tread water using the eggbeater leg action for 2 minutes (30 seconds x four directions).
  8. Tread water, catch a ball, rotate 360°, swim 50 metres polo crawl passing and receiving the ball on four occasions during the swim OR synchronise with a partner, swim 5 metres breaststroke, surface dive and swim 5 metres breaststroke underwater. Resurface and swim 10 metres front crawl, change direction, standard scull 10 metres, change direction, reverse scull 10 metres, feet first surface dive and Swim 5 metres breaststroke underwater, resurface and swim 5 metres breaststroke.
  9. Swim 15 metres underwater in the prone position from a front push and glide.
  10. Swim 15 metres underwater in the supine position from a back push and glide.