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: 
 
  Catch  Pull  Recovery 
  When we’re doing our catch during  The pull phase of the stroke is the  The pull phase of the stroke is the 
  our stroke, our fingertips must enter  part where our hands are pulling  part where our hands are pulling 
the water first, with our wrist a little  against the water, directly beneath  against the water, directly beneath 
 
bit higher than it, and our elbow at a  our body. Pulling directly prevents  our body. Pulling directly prevents 
Arms  higher vertical position. This phrase  our body from moving side to side  our body from moving side to side 
will help swimmers swim more  or in other words, helps balance our  or in other words, helps balance our 
efficiently and faster if done  body. During the pull phase, your  body. During the pull phase, your 
properly and correctly. It is before  elbow should have a slight bend. An  elbow should have a slight bend. An 
the pull phrase, and by applying  important technique that swimmers  important technique that swimmers 
pressure down onto the water, it  sometimes forget while focusing  sometimes forget while focusing 
maintains our body position in the  really hard on other parts, is that  really hard on other parts, is that 
water and prepares our arms for the  your palms should always be facing  your palms should always be facing 
next phase.  and pushing the opposite way of  and pushing the opposite way of 
  you. There are actually many  you. There are actually many 
  methods to do the pull phase but the  methods to do the pull phase but the 
  direct pull is the one proved to be  direct pull is the one proved to be 
  the most efficient. Another thing to  the most efficient. Another thing to 
  remember is when pushing back the  remember is when pushing back the 
water, you need to extend your arm  water, you need to extend your arm 
out while still pushing against the  out while still pushing against the 
water.f the stroke is the part where  water. 
our hand are pulling against the 
water, directly beneath our body. 
Pulling directly prevents our body 
from moving side to side or in other 
words, helps balance our body. 
During the pull phase, your elbow 
 should have a slight bend. An 
important technique that swimmers 
sometimes forget while focusing 
really hard on other parts, is that 
your palms should always be facing 
and pushing the opposite way of 
you. There are actually many 
methods to do the pull phase but the 
direct pull is the one proved to be 
the most efficient. Another thing to 
remember is when pushing back the 
water, you need to extend your arm 
out while still pushing against the 
water. 

  During the strokes, you have to keep  During the strokes, you have to keep  During the strokes, you have to keep 
  your toes pointed, helps accelerate  your toes pointed, helps accelerate  your toes pointed, helps accelerate 
the down kick to create more power.  the down kick to create more power.   the down kick to create more power.  
 
 
Legs   
 
 
 
 
Document two - checklist 
 
Turn the research you did in Document One into a swimming checklist you will use to evaluate your stroke. 
 
Stroke:  
Skill  E Practitioner  Learner  B
x e
p g
e i
r n
t  n
e
 r 

    I think I’m a practitioner on my     

Arms catch  ‘Arms Catch’ phrase because I 
think my flaws are only about 
having the right hand position as 
I’m pulling with my arms straight 
first and my fingers together. 

    My flaws in this phrase are to pull     

Arms pull  stronger and to correct the 
position of my arms and hands 
while pulling. My arms need to 
have a slight bend and pull 
directly through the water. I must 
always remember to keep my 
palms facing the backside 
because I think I might have 
forgotten that important factor 
while focusing on other 
techniques. 

      I need to raise my   

Arms recovery  elbow higher by 
turning my 
shoulder and body 
sideways while 
breathing 
especially. 
. Second, I need to 
extend my arm 
more when they 
enter the water so 
that when I’m about 
to pull, I have 
further grasps and 
can reach further. 
 
  

Breathing - Timing (coordination of legs, arms and breathing      I get tired just after   
action)  1 lap of 50 meters 
of swimming. I think 
it is because my 
kicks are too weak 
so it’s slowing me 
down, taking more 
of my energy, 
making me get 
tired really fast. I 
think the most 
important thing I 
need to remember 
and think of first 
during my strokes 
are to always kick 
properly and 
strongly because it 
is a very big factor 
towards my 
stamina and 
performance. 

      This is also an   

Legs catch  important factor in 
my kicks. There are 
a few times that I 
forget to keep my 
toes pointed and 
that slows me 
down. I think if I do 
a couple of drills 
focusing on my 
kicks and little 
techniques like this, 
I’ll be able to 
 remember this 
technique deeply in 
a short while.

Legs pull      I need to work on   

  kicking harder as I 
said before. It’s 
because I don’t kick 
properly that my 
legs get tired in a 
short amount of 
time. I need to 
improve and 
practice on 
straightening my 
legs during my 
flutter kicks, and 
kick from my hip, 
not my knees. 

      I feel like I’m not   

Legs recovery  fully letting my legs 
relax since, during 
my strokes, I notice 
that I don’t often 
feel my legs exiting 
the water. They’re 
just kicking 
underwater very 
weakly and slowly 
which really 
decreases my leg 
strength. I need to 
work on relaxing 
my legs and let 
them exit the water 
 a bit, to continue on 
the catching phase 
stronger. 
 

 
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: S
​ traightening my  Drill 1: Freestyle flutter kicks  Drill 1: Freestyle flutter kicks  Drill 1: Freestyle strokes  Drill 1: Freestyle strokes 
legs and kicking from my  focusing on straight legs  focusing on pointed toes  focusing on leg strength,  using proper techniques to 
hip to kick properly and  and kicking from the hip  and leg position during the  position, and proper  get a better stamina. 
correctly  Drill 2: Freestyle strokes to  pull and recovery phase.  techniques including  (Timing and recording my 
  compare and review my  Drill 2: Freestyle strokes to  pointed toes during the  laps to compare and to 
  techniques  compare and review my  catchphrase.  review my performance) 
    techniques  Drill 2: Freestyle strokes   
I will be doing drills using a    being timed to reflect on 
kickboard, doing flutter  I will be doing freestyle  my overall progress and 
kicks, holding the kickboard  strokes using a kickboard,  how it helps build up my 
by the edge but not using  holding the kickboard by  stamina and speed 
my arms.  the edge practicing both   
  my arms and my legs  I will be doing freestyle 
  strokes without a 
kickboard. I will time my 
laps to see if my practices 
the past few weeks have 
had an effect on my 
stamina, my coordination, 
and my breathing. 
 
Goal 2: ​Raising my elbows  Drill 1: Arm Pull practice with  Drill 1: Arm Catch practices  Drill 1: Full Freestyle arm  Drill 1: Freestyle strokes 
higher and extending my  high elbows and straight  focusing on extending my  practice turning both to  using proper techniques to 
arms farther while  arms and hands, while  arm further into the water  both sides to breathe with  get a better speed and 
remembering to have  breathing on both sides.  and positioning my hand.  proper technique and  breathing/timing to help on 
proper arm and hand    Drill 2: Freestyle strokes to  position.  my stamina ( Timing + 
positions  I will be using a kickboard,  compare and review my  Drill 2: Freestyle strokes  Recording ) 
  doing flutter kicks, holding  techniques  being timed to reflect on 
  the kickboard by the edge    my overall progress and 
  and practicing my high  I will be doing freestyle  how it helps build up my 
elbows and straight arms  strokes using a kickboard,  stamina and speed 
on both sides. I will be doing  holding the kickboard by   
2 drills for both left and  the edge practicing both  I will be doing freestyle 
right breathing.  my arms and my legs  strokes without a 
kickboard. I will time my 
laps to see if my practices 
the past few weeks have 
had an effect on my 
stamina, my coordination, 
and my breathing.