Senior Performance Squad
LTAD 3 train to train, 4 train to compete
8 sessions weekly, 13.0 hours total plus land training. 75% attendance is expected to maintain a place within the squad.
Ages 14+ years, as of 31st December during the current year.
Invitation to this squad is through the head coach.
Criteria will be reviewed throughout the year and criteria set as:
- 10 x 100m @ 1.30
- 6 x 200m IM @ 3.15
- 16 x 50m @ 0.50
If the criteria is regularly not met, you will be moved to a more appropriate squad.
This squad is goal orientated and swimmers will have ambitions to achieve County, Regional and National qualifying times. You will be hungry to achieve and improve. Along with strength and core training, the objective is to be the best you can in the sport of swimming, it is not a social group.
There will be a lot of quality controlled technical and pace swimming.
Personal goal setting through your own technical training and race preparation and race analysis with your coach.
There will be more emphasis on a self assessment on your nutrition, homework time management and team building.
Members of this squad will be an Ambassador for the Club - demonstrating a professional attitude expected of a swimmer at this level and acting as an example to swimmers in other squads, with a positive attitude.
Punctuality is of strict importance with all warm ups and bloodflow completed correctly.
You will be targeting open meets as set out by your coach.
- Underwater Skills
- Drills Understanding
- Stroke Counting
- No breathing on breakout (no excuse)
- No breathing for a minimum of the last 5m
- Breathing bilaterally on every 3 strokes.
- Holding underwater phases with two held glides and a big down fly kick
- Legal fast turns
- No breathing on breakouts (no excuse)
- No breathing last 5m
- Legal touches and fast turns.
- Minimum of 6 fly kicks off all starts and turns with legal turns at a race pace and the finish on your backs.
(All equipment should be labelled with swimmer's name and in working order)
- Swimming Hat
- Hand Paddles
- Skipping Rope
- Goggles X 2
- Drinks Bottle (700ml)