In Synch Artistic Swimming

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Your test results over time. Each point is a submission — hover to see the date and value.

My Results

Test Date

Track your GB National Youth/Junior Club Test scores. 🥇 Gold 🟠 Amber 🔴 Red

🏊 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

Score

Notes

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

Score

Notes

💧 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

Time (mm:ss)

Standard

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Notes

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

Time (mm:ss)

Standard

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Notes

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

Set 1 time

Set 2 time

Standard

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Notes

🏋 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

Wall sit time (mm:ss)

Standard

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Notes

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

Plank time (mm:ss)

Standard

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Notes

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

Reps completed

Standard

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Notes

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

Hold time (mm:ss)

Standard

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Notes

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

Set 1 sculls

Set 2 sculls

Total & Standard

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Notes

🤺 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

Score

Measurement (cm from floor)

Notes

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

Score

Measurement (cm from floor)

Notes

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

Score

Distance from floor (cm)

Notes

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

Measurement (cm)

Standard

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Notes

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

Heel height (cm)

Standard

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Notes

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

Big toe to floor (cm)

Standard

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Notes

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