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In Synch Artistic SwimmingTraining Planner
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Your test results over time. Each point is a submission — hover to see the date and value.
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My Results
Track your GB National Youth/Junior Club Test scores. 🥇 Gold 🟠 Amber 🔴 Red
Past Submissions
🏊 Technical
Half Twist + Continuous 720 Spin x3
3x half twist continuous spin turning left. 5 sculls before starting, 3 sculls per ¼, 1 scull pause before spin. Rest 30s between each.
🥇 Gold: 7.5 height, stationary 5 sculls, perfect levels🟠 Amber: 1 fault from Gold🔴 Red: 2 faults from Gold
Vertical 30 Support Sculls x3
3 verticals (facing left, forward, right). Hold for 30 sculls each, as high, still and stationary as possible. Rest 30s between each.
🥇 Gold: 7.5 height at start, no lower than 6.5 at end, minimal travel/deviation🟠 Amber: 1 fault from Gold🔴 Red: 2 faults from Gold
💧 Speed Swimming
400m Timed Swim
25m pool, athletes start in water. Front crawl with turns. No nose clip.
🥇 Gold: 5:00 or faster🟠 Amber: 5:01–5:20🔴 Red: 5:21 or slower
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200m IM Kick Timed Swim
25m pool, start in water. No float/sculling. 2 lengths each: fly, back, breast, f/c kick. 10s penalty per breath on underwater lengths.
🥇 Gold: 3:35 or faster🟠 Amber: 3:36–3:50🔴 Red: 3:51 or slower
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150m Hypoxic Test
Juniors: fly/under/fc/fc/under/fly x2. Youth: under/fc/back/under/fly/fc x2. Start with dive if safe. Record time of first 6L, start 2nd set at 3min.
🥇 Gold: 2:00 or faster for both sets🟠 Amber: 2:01–2:10 for both🔴 Red: 2:11 or slower
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🏋 Strength & Land
10x Jumping Squats + Wall Sit Hold
10 jumping squats at 65bpm hitting 90°, knees over toes. Immediately into wall sit: arms crossed, back flat, hips/knees at 90°. Time until failure or 2min cut-off.
🥇 Gold: 2:00 (cut-off)🟠 Amber: 1:30–1:59🔴 Red: 1:29 or below
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10x V-Sit + Front Plank Hold
10 V-sits at 65bpm, then immediately into plank. Body extended, elbows under shoulders, straight line head to feet. Hold until failure or 3min cut-off.
🥇 Gold: 3:00+🟠 Amber: 2:30–2:59🔴 Red: 2:29 or below
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Continuous Narrow Press-Ups
Prone position, hands under shoulders, fingers forward, elbows to ceiling. 65bpm metronome. Chest to floor (fist distance max). Count perfect reps until failure.
🥇 Gold: 30+🟠 Amber: 20–29🔴 Red: 19 or less
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10x Single Leg Glute Bridge + 45° Hold
Supine, one knee bent. 10 pulses at 65bpm with vertical leg through full range. Then hold full hip extension (shoulder–hip–knee–foot in line) until failure or 3min.
🥇 Gold: 3:00 (cut-off)🟠 Amber: 2:30–2:59🔴 Red: 2:29 or less
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2 x 1min Fast Support Sculls
Back flat against wall. Medium resistance band. Arms 90°, firm hands, fingers tilted up. Only forearm moves, shoulder blades squeezed. Count sculls each minute, add together.
🥇 Gold: 250+ total🟠 Amber: 230–249🔴 Red: 229 or less
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🤺 Flexibility
Left Leg Split
Hip bones forward, shoulders over hips, arm extended back in line with rear knee. Both legs and feet fully extended. Hold 10s. Measure oversplit in cm.
🥇 Gold: 20cm oversplit front & back simultaneously, crotch on floor, straight legs & pointed feet🟠 Amber: 20cm front only🔴 Red: Less than 20cm or not flat
Right Leg Split
Same as left. Hip bones forward, shoulders over hips, arm extended back. Both legs extended, feet pointed. Hold 10s.
🥇 Gold: 20cm oversplit front & back, crotch on floor🟠 Amber: 20cm front only🔴 Red: Less than 20cm or not flat
Box Split
Legs open 180° to sides, extended, on horizontal line. For max score: body upright, hands off floor. Measure pubic bone to floor if body forward.
🥇 Gold: Flat, 180°, body upright, hands off floor, straight legs & feet pointed🟠 Amber: 5cm or less, body forward, elbows on floor🔴 Red: More than 5cm from floor
Bridge
Hands flat under shoulders (not further back), heels on floor. Measure cm between fingertips and back of heels. If fingers past heels = minus value.
🥇 Gold: 10cm or below (or minus)🟠 Amber: 11–20cm🔴 Red: More than 20cm
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Leg Extension
L-sit, back flat against wall. Good posture, extended legs and feet. Lift heels. Knees remain on floor. Measure cm between heel and floor.
🥇 Gold: 5cm+ from floor🟠 Amber: 2–4.9cm🔴 Red: 0–1.9cm
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Feet Extension
L-sit, back flat against wall, heels on floor, legs straight. Toes and feet fully extended/pointed. Measure cm from big toe to floor.
🥇 Gold: 0–3cm🟠 Amber: 3.01–6cm🔴 Red: More than 6cm
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😴 Rest Day
💪 Don't forget your Injury Prevention session!
Rest days are a great opportunity to keep on top of your prehab and injury prevention exercises. These sessions help keep you strong, mobile and ready to train hard. Check your workout library for today's Injury Prevention session.
🤒 Feel better soon!
Make sure you rest up properly — your body needs time to recover. Let your coach know how you're feeling and don't rush back. If you feel well enough, gentle injury prevention exercises may be suitable but check with your coach first.
📥 Import Workouts from Spreadsheet
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