Top Squad
Squad Structure, Objectives and Selection Criteria
TOP SQUAD
Goal
Enhance aerobic capacity, anaerobic capacity, efficient technique and skills on all strokes in preparation for competition at district level, national level and beyond.
Objectives
- Continue the development of water skills,
- Refinement of technique with emphasis on sport specific skills,
- Develop a land training programme that develops power, strength, endurance and flexibility,
- Improve basic speed, anaerobic capacity and aerobic capacity, using a wide range of training methods,
- Emphasise long term seasonal development and cyclic planning of the training programme,
- Continue to improve personal effort monitoring [heart rate, stroke count, log book],
- Establish a consistent testing and monitoring programme,
- Develop an all round theoretical knowledge and understanding of the sport.
Training sessions available: 6 Age Group: 13yrs to 15yrs and above (+/- 1 yr)
Squad Coach: Assistant Coaches:
Squad Selection Criteria
- Be prepared to attend a minimum of 5 sessions per week,
- Qualify for West District Championships in two or more events, one of which must be 200m IM,
- Have a Scottish National age group consideration time in at least one event,
- Swim 50m freestyle in less that 35 secs; 200m freestyle in less than 2m45 secs; and 200m IM in less than 3m15 secs, (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 30 minutes using all four strokes – changing every 50m between an alternating and simultaneous stroke,
- Swim a 400m IM with negative split pacing on each stroke,
- Swim 16 x 100m freestyle on 1m45secs from push off with control of pace and technique throughout,
- Kick 200m on any stroke in under 4mins,
- Scull 50m using four different methods,
- All starts and turns are to show good streamlining.
