Stroke rubrics

From the UNCW Adapted Aquatics Swim Manual. Score against the swimmer's Red Cross level, not the ideal. Attach the relevant row as the criteria on Page 4 of the plan.

Freestyle · front crawl

Level	Body position	Arms	Legs	Breathing	Overall efficiency
Advanced	Streamlined, horizontal, minimal drag; body rolls smoothly side to side with head in neutral alignment.	Alternating arms with high elbow recovery, powerful underwater pull from shoulder to hip, consistent rhythm.	Continuous flutter kick from the hips, minimal knee bend, feet pointed, propels forward effectively.	Rhythmic bilateral breathing every 3–5 strokes, minimal head lift, exhales underwater, keeps stroke rhythm.	Swims 50+ yards with ease, speed and efficiency; open turns, consistent pace.
Intermediate	Mostly horizontal with slight roll; some drag from head or hip misalignment.	Alternating arms with moderate elbow bend, pulls through the water but may lack full extension or power.	Flutter kick present but may have excessive knee bend or inconsistent rhythm; some propulsion.	Breathes to one side regularly, some head lift disrupts streamline, inconsistent exhale underwater.	Swims 25 yards with moderate effort, some technique flaws, basic open turn.
Beginning	Angled or vertical, significant drag from head up or hips sinking.	Arms move alternately but with low elbow, short pull, or slapping water entry.	Flutter kick weak or inconsistent, excessive knee bend, minimal propulsion.	Breathes with excessive head lift, holds breath, or irregular timing, disrupting the stroke.	Swims 10–15 yards with effort, frequent pauses, minimal coordination.

Breaststroke

Level	Body position	Arms	Legs	Breathing	Overall efficiency
Advanced	Streamlined glide, body rises and falls smoothly with the stroke cycle, head aligned with spine.	Symmetrical circular pull from chest to full extension, hands meet at the chest, minimal drag.	Whip kick with symmetrical powerful drive, knees bend and recover together, toes pointed outward.	Breathes each stroke, head lifts naturally with the arm pull, exhales underwater, minimal disruption.	Swims 50+ yards with smooth glide, strong propulsion, efficient timing; open turns.
Intermediate	Mostly streamlined, some rise and fall inconsistency, slight head misalignment.	Circular pull present but uneven or incomplete, some drag from hands not meeting.	Whip kick with moderate power, some asymmetry or incomplete recovery, provides propulsion.	Breathes most strokes, slight head lift disrupts streamline, inconsistent exhale underwater.	Swims 25 yards with moderate effort, some timing issues, basic open turn.
Beginning	Angled, significant drag from head up or hips sinking during the glide.	Pull incomplete or asymmetrical, hands may not extend fully or meet at the chest.	Whip kick weak or replaced with a flutter or scissor kick, minimal propulsion, poor recovery.	Breathes with excessive head lift, holds breath, or irregular timing.	Swims 10–15 yards with effort, poor glide, minimal coordination.

Backstroke

Level	Body position	Arms	Legs	Breathing	Overall efficiency
Advanced	Flat and horizontal with slight decline at the legs, head still looking up, minimal drag.	Alternating arms with high elbow recovery, straight entry, powerful pull from shoulder to hip.	Continuous flutter kick from the hips, minimal knee bend, feet pointed, strong propulsion.	Natural rhythmic breathing synchronized with the arm strokes, no disruption to rhythm.	Swims 50+ yards with ease, uses the ceiling markers to navigate, flip turns.
Intermediate	Mostly flat, slight hip drop or head tilt, some drag from misalignment.	Alternating arms with moderate elbow bend, some entry errors such as overreaching, decent pull.	Flutter kick present but inconsistent, some knee bend, moderate propulsion.	Mostly regular but may be disrupted by splash or head movement.	Swims 25 yards with moderate effort, some navigation issues, basic flip turn attempts.
Beginning	Angled or hips sink, head tilted or moving, significant drag.	Arms alternate but with low elbow, short pull, or incorrect entry angle.	Flutter kick weak or inconsistent, excessive knee bend, minimal propulsion.	Irregular, disrupted by splash or head tilt, may hold breath.	Swims 10–15 yards with effort, poor navigation, no turn proficiency.

Sidestroke

Level	Body position	Arms	Legs	Breathing	Overall efficiency
Advanced	Lateral, streamlined on the side, head slightly up, minimal drag.	Lower arm pulls powerfully from extension to chest, upper arm moves along the body, hands meet smoothly.	Scissor kick with strong symmetrical drive, legs extend fully after the kick, toes pointed.	Breathes freely with the head above water, synchronized with the arm pull, no disruption.	Swims 25+ yards with smooth glide, strong propulsion, energy efficient.
Intermediate	Lateral with slight roll or head lift, some drag from misalignment.	Lower arm pulls with moderate power, upper arm less coordinated, hands may not meet.	Scissor kick present but with some asymmetry or incomplete extension, moderate propulsion.	Regular but may lift the head slightly, causing minor disruption.	Swims 10–15 yards with moderate effort, some glide, basic coordination.
Beginning	Rolls excessively or not fully lateral, significant drag from head or hips.	Uncoordinated, lower arm pull weak, upper arm may not move correctly.	Scissor kick weak or replaced with a flutter kick, minimal propulsion, poor recovery.	Irregular, head lifts excessively, disrupting rhythm.	Swims 5–10 yards with effort, minimal glide, poor coordination.

Elementary backstroke and butterfly are charted by Red Cross but do not yet have a lab rubric. Use the Stroke Performance Chart for those two.