Squad Structure, Objectives and Selection Criteria

“A” SQUAD

Goal
Further develop aerobic capacity, efficient technique and skills on all strokes in preparation for competition at West District and National Age Group Championships.

Objectives

• Continue the development of water skills in a wide range of aquatic activities,
• Enhance techniques to an efficient level for all competitive events [including starts, turns and finishes],
• Further enhance the ability of flexibility and stretching skills,
• Develop land work exercises that improve core body strength,
• Continue basic speed development over short distances and introduce some anaerobic training,
• Continue interval training as a method of improving aerobic capacity with variable effort and pacing,
• Improve on personal monitoring [heart rate, stroke count, log book],
• Develop mental skills [goal setting, confidence].

Training sessions available: 5                       Age Group : 12yrs to 14yrs [+/- 1 year]

Squad Coach: Alex Beaton                              Assistant Coach:        Blair Stevenson

Squad Selection Criteria

• Attend a minimum of 4 of the sessions available per week,

• Aim to achieve at least one qualifying time in an individual stroke and age group 200m IM for the West District Age Group Championships,

• Swim 50m freestyle in less that 38secs; 200m freestyle in less than 3m 00secs; and 200m IM in less than 3m 30secs, (these times should be treated as a general indicator and will be specifically linked to WD QT’s in the near future),

• Swim continuously for 20 minutes using three different competitive strokes – changing every 50m between an alternating and simultaneous stroke,

• Swim a 200m IM with good technique on each stroke,

• Swim 12 x 100m freestyle on 2m00secs from push off with control of pace and technique throughout,

• Demonstrate correct turns on all four strokes covering at least 10m before and after the turn,

• Demonstrate racing dives in all four strokes including correct streamlining and transition into stroke,
• Scull 50m on back feet first; back head first; and front head first.