Document one - research
You will demonstrate your research by explaining what should be happening in each stage of the stroke, using the appropriate
swimming terminology
Stroke: Freestyle
Catch
Catch is a technique when you are doing a
freestyle. When you enter the pool, your
fingertips goes inside first than risk higher
than you finger tips and elbow higher than
your wrist. This is critical to keeping high
Arms elbow later when you do pull and catch. As
you reach forward with good body, Make
sure your palm is looking down in the pool.
You need to make your wrist flexible not
your knuckles. Keep your palm flat and
open. Also, make sure that your hands are
all stick together. You full reach without
dropping your elbow and fingertips over the
front of a barrel. Make sure your wrist is
flexing at that moment.
Freestyle catch is one of the most important
parts of the arm pull. It is important because
it separates you to great swimmer and okay
swimmers. Having a big idea of high elbow
and a good palm will unlock you incredible
powers. Without catch technique, you will
lose your energy faster and your speed will
decrease.
Pull
Swimming is a sport about good
technique and speed. Pull is one of
the important techniques to increase
your stroke better and stronger. Pull
requires equal precision to maximize
your speed. Make sure you pull your
arm back past your head toward the
hips. While you are pulling your arm
back, make sure your palm is flat
and fingers stick together so you
can pull the water and your speed
gets faster.
This technique is also very important
because it helps you go way faster
during freestyle moves. Techniques
improve your overall confidence,
efficiency and speed inside the
water. Swimming with techniques
shows that you are able to swim
inside the water efficiently
determines how well you swim in a
good shape.
Recovery
So recovery is when your arm is in
the air and ready to come down to
restart the stroke cycle. Relax your
muscles and arms. Than, you swing
them forward, fully straight in the
head. Then, let your hand drop into
water, palm entering first with
splash. Once the arm is inside the
water, the catch phase begins and
the recovery phase is over.
Recovery is important freestyle
technique because recovery is part
of a technique that helps you restart
your stroke cycle. It's basically like
you are having dessert after dinner.
When you are out of the water, it is
very good to have a high elbow than
your shoulder. Its very efficient for
you and your speed.When you are
recovering, don’t put too much
energy on recovering.
 Your legs straight and your feet into
Legs
a form where it looks like you are
wearing a highhill. That's the start of
kick.
You slowly kick one feet one by one.
Make sure that your instep should be
streaching down and your legs
bend a little when you are kicking
one by one.
After you kick, you slowly bring your
leg that went down and kick your
opposite leg same as what you did
on your different leg. You keep
continuing this.

Document two - checklist

Turn the research you did in Document One into a swimming checklist you will use to evaluate your stroke.

Stroke:
Skill Expert Practitioner Learner Beginner

Okay with it,

Arms catch but still need
some
practice.

I use it most
Arms pull of the time
and pulling
my palm
back to my
hips so I can
go faster.

I understand
Arms recovery and do it, but
I need
practice.

Breathing - Timing (coordination of legs, arms and breathing My form is

 action) good, and I
breathe 4
times when I
do 25 meter.

Use it most of
Legs catch the time, but
need more
practice.

Legs pull I use it most

of the time,
but I will
really need
more
practice.

Good at
Legs recovery coming back
to position
and doing the
cycle.

Document three - goal setting

By now you have made your checklists and analysed your own performance. You are now asked to pick out two aspects of freestyle
stroke you would especially like to work on in the pool and try to improve, and explain what you are doing to improve these skills.
Make sure to use PE terminology and give detailed descriptions.

Stroke:

Plan for week one Plan for week two Plan for week three Plan for week 4
Goal 1: Working on Catch
Focusing on pulling the
water backward. Same
Thing but 3 laps of this.
Goal 2: Strong kicks
Slow strong kicks ( Not fast
weak kicks). With the
kickboard, do 2 laps of
strong slow kicks.
Working on Pull
High elbows and extending
our arms. Watch some
videos of proper freestyles
to do a proper pull.
Do a 3 laps with all of this
technique I did.
Understanding how strong
kicks are important. Watch
videos on how to do a good
kick.
Working on Recovery
Limp Wrist drill: When I do a
high elbow form, I put my
wrist close to my armpit
and shake it. This will help
me not forgetting to do a
high elbow.
Working on efficient kicks
Put my ankle down (not
straight) and ankles bend
little when my kick is going
down and straight when I
go up.
Gathering all techniques
Now, I have learned all 3
techniques, make a 2 lap of
proper freestyle and
record.
Gathering all skills
Gather all of these skills I
have worked on and make
a 2 lap of proper kicks
without a kickboard.