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Seniors
Age
Standard: 13 and Up
Time Standard Requirement:
- Swimmer must have attained three BLUE times in 3
different strokes for 13-14 age group
Training Time per Week:
- Pool
Time: 6-8 sessions/2 ½ - 3 hours each
- Dry-land: 3 days/30 minutes each
Volume/Session:
Yearly Training:
Training Objectives:
- Increased volume and intensity training
- Begin
to specialize
- Perfect technique and skills
- Strength and flexibility program (dry-land
exercises)
- Transfer power into swimming performance
- Cross
training activities (water-polo)
Motor Learning Objectives:
- Refine stroke technique during all speeds and
intensity of swimming
- Adapt
to diverse training methods
- Apply
strength and power to swimming performance
- Specialize in strokes and competition
distances
- Retain range of motion and muscular coordination
at all swimming speeds
- Refine race skills, starts, turns, tactics and
pace etc.
- Learn
to taper for peak performance
Knowledge and Attitudes:
- Enjoyment of the process (goal setting) and
product (attainment of goals) of swimming
- Understanding and practicing performance
management skills such as nutrition, warm-up and cool-down
strategies, mental skills etc.
- Become independent: take on responsibility
of working with the coaches and taking responsibility of
self
- Improve personal skills including education and
vocational objectives
- Maintain a daily training log/goal sheets
Competition Objectives:
- Attend some Club ABC meets and ALL Senior team
meets
- Attain sectional and National times
- Selection of events begins to focus on stroke and
distance
- Race
skills and mental skills are perfected
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