Complete a set lasting 1,600 metres (either 16 x 100 metres, 8 x 200 metres, 4 x 400 metres) on a specific turnaround time agreed by the teacher/coach (e.g. 2.30 min for 100 metres); focus on
stroke technique and consistency.

Complete the set whilst utilising the clock correctly and obeying the ...

a. Use correct start, turns and finish without stopping over the set distance.

b. Maintain stroke technique throughout the specified distance.

c. Demonstrate a consistently efficient stroke throughout the specified
distance.

a. The butterfly element can be done on the front, side or back.

b. If on the front the arms will be streamlined in front and the head will come up at the front or to the side to breathe.

c. If on the side, one arm will be close to the hips (not aiding propulsion) and one arm will be in front o...

a. Use correct start, turns and finish without stopping over the 200 metres.

b. Maintain consistent strokes throughout the specified distance.

a. Maintain speed into the wall.

b. The swimmer will finish on a full stroke without a glide.

c. The swimmer will stretch into the finish by turning onto their side.

a. The outgoing swimmer will watch the incoming swimmer and initiate the
start before the incoming swimmer has actually touched (usually as the
incoming swimmer starts the recovery of the stroke that is going to touch
the wall).

b. The swimmer will leave the side when the incoming swimmer touche...