MEMBERS ONLY: 

BEGINNING OF SEASON BENCHMARK FORM FOR EXPERIENCED PROGRAM

This form should be filled out prior to September 25th to assist the coaches with forming the 2020 training groups.

As described in our beginning of term email, this can be completed in your own pool or during lane swim, or during club-provided time slots. If at all possible, please complete in your own time, to allow our club to more easily comply with COVID-19 RTS restrictions. Please note the workout and the required metrics to be recorded. Arrive at the pool prepared by knowing the workout, or bringing your own printed copy in a ziplock or document sleeve. Please also plan how you will write down or record your benchmarks. Whiteboards will be available at the pool-side, or feel free to bring something to write it down on. Coaches will be at the pool to assist, however this process will be primarily self-directed.

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The Workout

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• 400 front crawl warm-up (60-70%)

  • Rest up to 2 minutes

  • Record time

• 2 x 50 meters front crawl SPRINT (100%)

  • Rest up to 30 seconds between each 50

  • Record both times

• 2 x 100 meters IM (60-70%)

  • Rest up to 30 seconds 

  • Record both times

• 25 meters propellor SPRINT (100%)

  • Up to 30 seconds rest

• 25 meters Kick pull kick SPRINT (100%)

  • Up to 30 seconds rest. 

Set A

3 x 100 → Lap 1: Dolphin kick

Lap 2: Under

Lap 3: Kick pull kick

Lap 4: Side flutter, back arm raised to 90 degrees (swap sides at ½)

• Up to 30 seconds rest between each 100

• Record time and eggbeater height for each 100 

Set B

4 x 50 → Lap 1: side egg beater. Start with the back arm extended & dry on the surface. At ½ 

lift to 90 & hold. 

    Lap 2: Forward egg beater, no sculling. At ½ move quickly into kick pull kick sprint

• Up to 30 seconds rest.

• Record time and eggbeater height

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Position Holds​

Record your height for:

• A 20 scull bent knee hold

• A 20 scull vertical hold

• A barracuda

• A 1 minute double arm eggbeater hold