Development Skills and Progression

" A determined person doesn't find it hard to succeed; they find it hard to stop trying." – TRS Coaches

Development Skills and Progression Achievement Goals
Freestyle	Backstroke	Breaststroke	Butterfly	Individual Medley

Freestyle
Starts Diving off of side Diving off of block Grab-start - proper balance on block Dive with underwater flutter kick to flags Turns Double Somersault Freestyle Flip Turn Proper placement of feet on wall Arms in streamline position upon exiting wall Leave wall slightly on side-kick to stomach Kicking Underwater streamline with flutter kick Streamline Free to black line and/or flags Drills 25 Active Balance (side-center-side) Front Sculling with active flutter kick Clock Using clock 5 seconds apart Understanding clock 30/60 Putting it all together 50 Freestyle with with flip turn Proper breathing
Backstroke (back to top)
Starts Backstroke Start using block Place feet below waterline Lift chin/chest/hips-throw arms Keep head back on entry Turns Using flags to count strokes to turn Backstroke rollover-flip turns Proper placement of feet on wall Send offs - leave wall on side-kick to back Kicking scull on back hands at sides - scull with free kick Flutter kicking with arms streamlined above head Drills 25 Active Balance (side-center-side) with side sculling 25 Active Balance (side-center-side) Backstroke Knowledge of laps in yardage (25, 50, 75 yards etc.) Clock Using clock 5 seconds apart Using clock - Introduction 15/30 intervals Putting it all together 50 Backstroke with flip turn
Breaststroke (back to top)
Starts Grab-start Streamline head position at entry, pullout and breakout 3 phases of pullout (glide--pull--kick/recover to break) Turns 2 hand touch turns Proper placement of feet on wall Arms in streamline position upon exiting wall Kicking Breast stroke kick Timing your kick with your stroke Sculling under body Drills 3-2-1 glide drill (3 phases of pullout) using fly kick during phase 2 Clock Using clock on 10/20 intervals Identifying written sets Putting it all together 50 Breaststroke Proper pullouts and 2 hand touches on turn and finish
Butterfly (back to top)
Starts Grab-start UW kicking w/ both legs together Streamline Butterfly Kick to flags minimum 5 kick break Turns 2 hand touch turns Proper placement of feet on wall Arms in streamline position upon exiting wall Kicking Knees and feet together (dolphin kick) Undulation is initiated from abdominal muscles Drills Sculling in front-side-back 25 Fly with pullout and 2 hand touches 25 Streamline butterfly kick Clock Using clock on 10/20 intervals Identifying written sets Putting it all together Successfully complete 2 x 25 Butterfly 2 hand touch on finish
Individual Medley (back to top)
Starts Demonstrate legal start for all 4 strokes Introduce relay starts Swinging arms to gain momentum Understanding importance of “following the swimmer into the wall" Turns Transitional turns for IM Fly to back turn Breast to Free turns Free and Back to breast turn Introduce 3-4 break out of walls Drills Mid-to-mid 25's for all strokes (turns) Clock Using clock 15/30/45/60 intervals Complete a set without a coach (ex: 8x50 on 1:15) Putting it all together Must successfully complete: 300 Freestyle with start and turns 200 Back with proper start and turns 100 Breast with proper start and turns 50 Fly with proper start and turns 3 x 100 IM with proper start and turns

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