Coaching: Honours Challenge

Section A

  1. To make straddle entry into water of at least full reach depth, swim 5 metres into a piked surface dive to retrieve an object weighing approximately 2 Kg from water of full reach depth. Carry the object using a backstroke or sidestroke for a distance of 20 metres, to land it on the poolside.
  2. To scull 10 metres headfirst on the back. Complete a back somersault finishing in a back layout position. Perform a roll to take up a front layout in a fully extended prone position. Carry out a front somersault finishing in a front layout position. Tuck and rotate backwards into a back layout position and continue to scull feet first for 15 metres. (Throughout all sculling and layout positions, hands must remain close to the hips and feet must be kept together on or near the surface of the water).

Section B

Tests 3 and 4 are to be comp?leted in a total time of twenty minutes.

  1. To swim 200 metres front crawl, 200 metres back crawl and either 100 metres breaststroke OR 50 metres butterfly. A change of stroke may only occur every 100 metres (except for butterfly).
  2. To swim 500 metres freestyle, during which, surface dive twice headfirst and twice feet first. On each surface dive, swim through two hoops 4 metres apart without surfacing; (the tops of the hoops to be at least 1 metre below the surface of the water). & pre comp & speed/sprint awards criteria.

Sprint & Distance Awards

These awards are timed swims covering distances 25m to 400m. Each sprint or distance award can be swum on any recognised stroke e.g. frontcrawl, breaststroke, backstroke or butterfly. Within these awards is the opportunity to achieve a bronze, silver or gold standard as long a the target time is met.

Pre Competition Awards

These are two levels of award to help develop the skill and confidence needed for those who want to enter swimming competitions and succeed or just wanting to achieve the standard.

The focus is initially revising and consolidating the efficient performance of the four competitive strokes and the racing skills associated with them.

These awards are designed to assist with stroke development, starts , turns, advanced drills and use of pace clock.