III. Gold

                A.  Attendance (once in the group)—completes at least 4 practices/week with consistently strong effort

                B.  Attitude

                                1.    Asks questions and requests feedback

                                2.    Willing to try larger challenges

                                3.    More sophistication and clarity with season-long goalsetting

                                4.    Appreciates link between effort and results

                C. Skills

  1. All strokes
  1. Spine line head position

b.    Executes a head-first dive with moderate push-off

c.Performs a tight streamline and kicks in that position for 25 meters

  1. Performs basic drills and drill progressions, for example

1) One-arm swimming in crawl, back, and fly

2) Catch-up stroke and front-quadrant swimming in crawl

3) Two pulls and one kick in breaststroke

4) Three basic prone scull positions

2.     Freestyle

  1. Minimal head movement
  2. Rhythmic side breathing integrated with some body roll
  1. Backstroke
  1. Minimal head movement
  2. Some body roll
  3. Steady flutter kick                                                      

                                4.     Fly

  1. Dolphin kick
  2. Simultaneous arms

5.     Breast

  1. Short pulls (no farther back than chin)
  2. Legal kick
  3. Pullouts
  4. Head on the spine line

6.    Starts/turns

                                                a. Rudimentary head-snap, hip-push, and leg-lift on backstroke start

                                                b. Head-down dive with explosive legs and steep entry angle on standing start

c. “Hot-plate, ceiling watch” on open turns

                                                d. “Scoop-spear” on flip turns

                D. Knowledge

                                1. Beginning knowledge of stroke tenets, their acronyms, and applications

                                2. Describes basic drills and knows purpose of each

3. Detects major strengths and weaknesses in others’ strokes at Silver level

                                4. Explains basic rules of strokes, starts, and turns

                                5. Uses pace clock to monitor repeat times and send-offs of any multiple of 10 or 15

                                6. Counts stroke cycles/length and understands importance of increasing distance/stroke (DPS)

                E. Training

                                1.  5 x 2 im @ 5 (<4:00)

                                2.  3 x 5 cr @ 9:00 (make all)

                                4. Performs basic dryland movements with moderately high proficiency, range of motion, and speed of movement

F. Racing

                1. Has competed in at least 4 meets

                2. Has completed races in all four strokes legally

                3. Competes at least every other month