Squad Structure, Objectives and Selection Criteria

SHARKS SQUAD

Goal
Develop aerobic capacity, efficient technique and competition skills on all four strokes.

Objectives

• Continue the enhancement of water skills in a wide range of aquatic activities,
• Continue to develop stroke technique on all four strokes [including starts, turns and finishes] so swimmers may perform proficiently in a wide range of events at competitions,
• Improve knowledge and ability of flexibility and stretching,
• Introduce basic land work exercises to develop core body strength,
• Introduce concept of basic speed development over short distances,
• Develop short rest interval training as a method of improving aerobic capacity,
• Introduce personal effort monitoring [heart rate, stroke count, log book],
• Introduce mental skills and the setting of short-term goals as stepping stones.

Training sessions available: 3/4                    Age Group : 10yrs to 12yrs [+/- 1 year]

Squad Coach: Chris Small                               Assistant Coaches: Claire Ingram      

Squad Selection Criteria

• Recommend attendance at 3 sessions per week,

• Achieve a qualifying time in at least 2 events in the Club’s Squad QT Criteria, one of which must be 200m IM,

• Swim 50m freestyle in less that 42 secs; 200m freestyle in less than 3m30secs; and 200m IM in less than 4m00 secs, (these times should be treated as a general indicator and will be specifically linked to WD QT’s in the near future),

• From a dive swim 100m IM continuously with good technique and turns,

• Swim continuously for 15 minutes using three different strokes – changing every 50m between an alternating and simultaneous stroke,

• Demonstrate correct turns on all four strokes covering 10m before and after turn

• Swim 8 x 100m freestyle with 20 secs rest between each 100 – good technique, control and pace throughout.
• Scull 25m on back – feet first; on back - head first; and on front – head first.