Pre Seniors

Age Standard: 11 and Up
 
Time Standard Requirement:
  • Swimmer must have attained three BLUE times in 3 different strokes
 Training Time per Week:
  • Pool Time: 4-6 sessions/1 ½ - 2 hours each
  • Dry-land: 2 days/30 minutes each
 Volume/Session:
  • 4,000-6,000 yards
 Yearly Training:
  • 48-50 weeks
Training Objectives:
  • Stroke Technique – All strokes
  • Increased Volume
  • Racing skills
  • Speed and acceleration at 50-200 yards (focus on 200 IM’s)
  • Introduce some intense interval training
  • Flexibility (dry-land exercises)
  • General body strength (dry-land exercises)
  • Movement coordination (dry-land exercises)
 Motor Learning Objectives:
  • Maintain stroke technique as body proportions change
  • Accommodate increases in muscle strength to improve swimming efficiency through dry-land exercises
  • Attain diversity of performance goals (compete in various stroke events and distances)
  • Improve both steady pace and sprint performance using ‘ideal stroke technique’ in all strokes
Knowledge and Attitudes:
  • Enjoyment of pool practice and desire for personal improvement
  • Broader knowledge of training methods and the resulting performance outcomes
  • Improved personal management skills (balancing training, school and social objectives)
  • Develop self-discipline and increasing commitment to swimming
  • Maintain a daily training log/goal sheets
 Competition Objectives:
  • Club ABC meets, JO and Senior meets
  • Performance goals should be evaluated regularly, as they apply to both training and competition
  • Each race opportunity is used as a learning experience
  • Increase number of events to swim at meets
  • Increase length of events to swim at meets