Bearsharktopus Aquatic Swim Club

BASC Group Training & Testing Center

Cubbies Taught Skills & Progressions

Beginner Freestyle & Drills
- Head Arm Drill
- Touch & Roll
- Alternate Breathing
- Wide Catch-up Freestyle Drill
- Push The Noodle Drill
- Lift Raise Reach Drill
Beginner Backstroke & Drills (Little Kid Backstroke)
- Thumb Pinky Drill
- Scissors Drill
- Double Thumb Pinky Drill
- Thumb, Pinky, Pull Down Drill
- Ball Lift Drill
Beginner Butterfly Arms & a Single Kick
- 1,2,3 Kick Drill
- One Stroke, Three Kicks Drill
- Butterfly Kick in the Streamline on your Back
Beginner Breaststroke & Drills
- Up, Down, Kick Drill with Bar Assist
- One Breath, Two Kicks with Bar Assist
- Armpit Breaststroke Drill
Knowledge of all kicks (In & Out of Water Drills)
- Butterfly Kick Arms At Side
- Butterfly Kick Arms Extended
- Backstroke Streamline Kick
- Breaststroke Kick on your Back (“V,” Out, Squeeze)
- Freestyle Kick Superman Position
- Lift Flick Press (Butterfly Kick on Land)
- Flat Kicks (Freestyle Kick on Land)
- Speed Kicks (Freestyle Kick on Land)
- “V,” Out, Squeeze (Breaststroke Kick on Land)
On Back & On Stomach Streamlines Introduction to Breakouts
Dive Certified
Backstroke Flag Counts
Introduction to Backstroke Starts & Freestyle Turns
Basic Coach Hand Signal Knowledge
On Land Swimming Forms for Cubbies
All Cubby Dryland Forms and Basic Testing
Introduction to Proper Lane Usage & Clock Reading

Octopus B-5
- Novice Freestyle Skills & Drills
  - Introduction to Snorkels Freestyle No Streamlines Underwater
  - Freestyle Kick with Snorkel Arm on Thighs Muscle Focus No Splash
  - Break the Ice Drill
  - Sticky Thumbs Drill
  - Finger Tip Drag Drill
  - Three Second Pause
  - Breathing Drill 1
  - Correct Streamline Depth Control
  - Underwater Streamline Minimum Half Length
  - All Flip Turns Hands at Sides and Streamlines on Back Only
  - Breath Control one Length Minum 2 Breaths
  - Introduction to Freestyle Finishes (Beginner)
  - Zero Wiggle Freestyle
- Novice Backstroke Skills & Drills

Octopus B-4
- Novice Freestyle Skills & Drills
  - Snorkels with underwater streamlines and turns
  - Freestyle Kick with Snorkel Single Arm Extension
  - Perfect Eye Return Position After Taking a Breath
  - Front Quadrant Catch-up
  - Introduction to Stroke Counting in Freestyle
  - Introduction to Paddles
  - Breathing Drill 2
  - Correct Streamline Breakout Timing
  - All Flip Turns Swum in Touch the T, One Stroke, & Flip/ Streamline Minimum Half a Flags Length
  - Breath Control one Length Minum 1 Breaths
- Novice Backstroke Skills & Drills

Octopus B-3
- Intermediate Freestyle Skills & Drills
  - Freestyle Cup Drill
  - Connecting Breathing to the Hand Entry and Follow Through of the Shoulder in the Recovery Cycle
  - Freestyle Turn No Breathing Three Strokes Into the Wall or Two Stroke Out of the Wall/ Flip/ Streamline Minimum Flags Length
  - Acceleration of Kick Through Breathing Cycle
  - Introduction & Focus on Middle Finger Entry & Silent Freestyle
  - Breath Control one Length Minum 0 Breaths
  - Underwater Streamline Minimum Two Thirds Length
  - Introduction & Focus on Front Quadrant Freestyle
  - Introduction to Freestyle Finishes (Novice)
- Intermediate Backstroke Skills & Drills

Octopus B-2
- Intermediate Freestyle Skills & Drills
  - Demonstrating Proper Head Close Before Recovery Arm in Breathing Cycle
  - Proper Use of the fifth stroke off all turns/ Flip/ Streamline Minimum Feet Past the Flags
  - Absolutely No Pause or Change of Rhythm in Freestyle Breathing
  - Introduction to Stroke Rhythm Development
  - Introduction & Focus on Early Vertical Forearm (EVF)
  - Underwater Streamline Minimum Full Length
  - Breathing on Both Sides Drill
  - Breath Control One Breath Per 50
  - Introduction to Freestyle Finishes (Advanced)
- Intermediate Backstroke Skills & Drills

Octopus B-1
- Advanced Freestyle Skills & Drills
  - Spin Drill
  - Overdrive Drill
  - Paddle on Head Drill
  - Introduction and Experiment with Every Stroke Breathing in distances 200 under and up to improve rotational speed and stamina
  - No Mistake Turns/ Master Distance Off Walls Before Initiation of Kick/ Flip Streamline Minimum Two Third Marker Past the Flags
  - Isolate and Set Stroke Rhythms For Varying Freestyle Rhythms While Learning How Use Times/Distance per Stroke to Begin improving stamina and speed control.
  - Underwater Streamline Minimum Half a Length Overdrive Streamline Kick after a freestyle turn.
  - Breath Control No Breath Per 50
  - Introduction and Focus on Understanding Differences Between Different Freestyle Events (Training, Competing, & How to Start Mastering Each)
  - Mastered Freestyle Finishes
  - Introduction to two beat kick for mid to distance freestyle (Beginner)
- Advanced Backstroke Skills & Drills

Sharks A-2
- Elite Freestyle Skills & Drills
  - No Mistake Turns/ Master 5th Stroke Acceleration Through Streamline/ Flip Streamline Minimum Feet Past Two Third Marker Past the Flags
  - Demonstrate Stroke Rhythms For Varying Freestyle Rhythms & Knowledge of Application. As well as completion of rhythm changes during sets at practice.
  - Underwater Streamline Minimum Two Thirds of a Length Overdrive Streamline Kick after a freestyle turn.
  - Breath Control Underwater No Breath Per 50
  - Focus on Practice and Race Push Points
  - Introduction to Straight Arm Freestyle Finishes
  - Introduction to Power Throw Sprint Starts
  - Two beat kick for mid to distance freestyle (Novice)
  - Introduction to Sprint, Power, & Resistance Training
- Elite Backstroke Skills & Drills

Sharks A-1
- Elite Freestyle Skills & Drills
  - No Mistake Turns/ Flip Streamline Minimum Middle of the Pool
  - Overdrive Two Thirds Streamline Kick On The Final Leg
  - Underwater Streamline Minimum Full Length Overdrive Streamline Kick after a freestyle turn.
  - Race able Straight Arm Freestyle Finishes
  - Race able Power Throw Starts
  - Two beat kick for mid to distance freestyle (Advanced)
  - Standard Training Regiment of Sprint, Power, & Resistance Training
- Elite Backstroke Skills & Drills

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