October 27, 2021

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Resting Stroke Testing

1. UNIFORM: Swimsuit, Goggles
2. PROTOCOL: Cadet starts in the water and swims 100 yards (75yd minimum distance required to be grade eligible) utilizing the best technique he/she can for the designated stroke. Pushing off wall/bulkhead after each length of the pool is authorized. No longer than a 3 second pause between lengths throughout the test. Evaluation is subjective by nature and aligned with three fundamental key performance segments per stroke: Upper Torso (Arms), Lower Torso (Legs), and Stroke Fluidity (Balance/Coordination).

Upper Body (Arms)
1. Hands scoop scull to “Y” position
2. Hands scull beneath chin, stay in front of head/shoulders
3. Hands recover forward together just under the surface of the water

Lower Body (Legs)
1. Heels are drawn to buttocks, feet wider than knees
2. Feet are turned to a toe out dorsi-flexed position
3. Legs whipped out, around, and together with instep foot pressure throughout

Stroke Fluidity (Balance/Coordination)
1. Head goes nose down as hands extend forward
2. Lean on chest as hands extend forward
3. Body pauses in glide position for a 2000 count after each stroke cycle

1. Arms start in extended tall position
2. Hands come together at chin (opposition rhythm)
3. Lead hand extends while trail hand pushes past hip

Lower Body (Legs)
1. Draw heels to buttocks in a bent knee position
2. Extend top leg forward with a dorsi-flexed foot
3. Squeeze both legs together to a fully extended glide position

Stroke Fluidity (Balance/Coordination)
1. Head stays underwater, face exposed, eyes on ceiling
2. Hands come together as heels draw to buttocks
3. Get tall in long extended position and glide on side

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