Beginning of Season Benchmark Form

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Beginning of Season Benchmark Form

Please answer all questions as honestly as possible. This will be used to ensure athletes get the best experience possible and that we are able to make the most out of our time in the pool together.

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Name *

400m Free Warmup:

What was your time? *

Hrs

:

Min

:

Sec

2 x 50 m Free Sprints

What was your time for the first 50? *

Hrs

:

Min

:

Sec

What was your time for the second 50? *

Hrs

:

Min

:

Sec

2 x 100 IMs

What was your time for the first 100? *

Hrs

:

Min

:

Sec

What was your time for the second 100? *

Hrs

:

Min

:

Sec

Complete Set A, and answer the following questions:

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)

What was your time for the first 100 m? *

Hrs

:

Min

:

Sec

What was your time for the third 100m? *

Hrs

:

Min

:

Sec

Did you make every under? *

Yes

No

If you did not make every under, how many unders did you make without taking any breaths? *

1

2

N/A, I made all the unders.

If you surfaced during your unders to breathe, did you require more than one breath per under? *

Yes

No

N/A, I made all the unders.

Complete Set B and and answer the following questions:

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

Which of the following applies to your side egg beater in the first 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your side egg beater in the second 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your side egg beater in the third 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your side egg beater in the fourth 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your forward egg beater in the first 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your forward egg beater in the second 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your forward egg beater in the third 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Which of the following applies to your forward egg beater in the fourth 50? *

My chin and shoulders remained clear of the surface (dry) throughout the entire set

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire set

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the set.

My shoulders and/or chin was in the water from the beginning of the set, and stayed that way.

Timed Propulsion

What was your time for the 25m of kick-pull-kick? *

Hrs

:

Min

:

Sec

What was your time for the 25m of propellor? *

Hrs

:

Min

:

Sec

Position Holds & Thrusts

What is the height of your vertical at the end of a 20 scull hold? *

Mid-shin

Below knees

Mid-knee

Above knee

Mid-thigh

High-thigh

Butt dry

What is the height of your bent knee at the end of a 20 scull hold? *

Mid-shin

Below knees

Mid-knee

Above knee

Mid-thigh

High-thigh

Butt dry

What is the peak height of your baracuda? *

Mid-thigh

High-thigh

Crotch out

Mid-butt

Hip bone

Belly Button

1 minute Sustained Double-Arm Eggbeater

Which of the following applies to your sustained double arm eggbeater? *

My chin and shoulders remained clear of the surface (dry) throughout the entire minute

Only my chin, but not my shoulders remained clear of the surface (dry) throughout the entire minute

I started the set with a dry chin and shoulders, and then my height lowered below my chin during the minute

My shoulders and/or chin was in the water from the beginning of the minute, and stayed that way.

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