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GILLS

Skill Development

 

Skill Development Future Champs:

 

Description:  Swimmer can swim independently without a coach full-time, but can still benefit from having one in the water.  Understands freestyle and backstroke, but isn’t technically sound.  Needs to focus mainly on perfecting two strokes.

 

Criteria (and Coaches’ discretion) must be met to move to next level:

1.      Deep water bobbing

2.      Rotary breathing

3.      Experiment with buoyancy and floating (Jellyfish, tuck and back)

4.      Front dive-standing

5.      Backstroke for 25 yards

6.      Freestyle for 25 yards

7.      Breaststroke kick with kickboard

8.      Tread water for 2 minutes

 

Skill Development for Bronze:

 

Description:  Can swim fully without a coach.  Knows freestyle and backstroke.  Is learning butterfly and breaststroke, learning proper technique to become legal.  Need to focus on learning about sets, perfecting free/back, becoming legal in breast/fly, and is learning dives off the side and block.

 

All of the criteria below must be met in order for an athlete to be fully prepared for the next stage in their development. Fast swimming alone is not a compelling enough reason to push a swimmer to the next level.

 

Criteria (and Coaches’ discretion) Must be met to move to next level:

Technical

1.   Completes all the skills required for level advancement in each stroke

  1. Streamlines off walls
  2. Does not breath off wall when performing freestyle
  3. Demonstrates an understanding of opposites as they apply to swimming all four strokes.
  4. Can swim 25yd of all four competitive strokes with reasonably correct rhythm and breathing and understanding.
  5. Can execute a legal racing start
  6. Can execute a legal freestyle and backstroke flip-turn
  7. Can execute a legal breaststroke and butterfly turn 

 

Performance

9.   Has successfully attempted a 50 (yd or mtr) in every stroke as well as a 100yd IM in a sanctioned competition

Physiological

10. Can complete the full practice session

  1. Can swim freestyle continuously for ten minutes without breaking form

Things Bronze will be working on:

Tactical (Race Strategies)

  • begins a sprint freestyle race with a good streamline and without breathing the first three (3) strokes
  • finishes a freestyle race without breathing from the flags into the wall 

Mental Readiness Strategies – (Basic Positive Interpersonal Skills)

  • the swimmer is ready when practice begins
  • doesn’t talk when the coaches are speaking & listens attentively to what they are saying
  • the swimmer understands that proper conduct must be maintained and that failure to do so will result in consequences; all facility rules are also followed
  • the swimmer learns how to use a pace clock, circle swim and works relatively well in a lane with his or her teammates
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Skill Development for Silver:

Description: Swimmer MUST know all 4 strokes and is LEGAL in all strokes.  Will learn advanced flip turns, diving off block, and proper finishes to wall for all strokes.  Swimmer will use sets in practice regularly along with technique work.  Stamina and endurance may not be there, will be working on this in order to progress.

All of the criteria below must be met in order for an athlete to be fully prepared for the next stage in their development. Fast swimming alone is not a compelling enough reason to push a swimmer to the next level.

Criteria (and Coaches’ discretion) must be met for next stage:

Performance

1.   Has successfully attempted a 50 (yd or mtr) in every stroke as well as a 100 IM and 200 freestyle in a sanctioned competition

  1. Has achieved at least one age / sex appropriate Levels Advancement – Performance based time standard.  B or BB Cut.

Physiological

3.   Can successfully complete the Levels Advancement – Training Based sets with proper stroke technique & use of walls

Technical

4.   Uses walls effectively when performing all strokes, in practice & in races

  1. Completes all the skills required for level advancement in each stroke

 

 

 

 

 

 

 

 

 

 

 

 

Things Silver will be working on:

 

Tactical (Race Strategies)

  • understands the concept of stroke rates (tempo) and tries to practice & race with tempo in mind
  • shows a willingness to implement their own race strategy even when others in their heat swim their race differently
  • always tries to see the coach post race to get feedback on race  

Mental Readiness Strategies – (Productive Thinking & Self Efficacy)

·       begins to properly use visualization and imagery in a positive manner

·       understand the difference between positive and negative self talk and how they affect performance

·       understands that stress can come from negative self talk, faulty focus and “uncontrollables”

·       understands and uses positive self talk / affirmations

·       turns “I can’t” thinking into “I can”

·       believes they have control over their performances and success levels

·       learns not to base one own success on what others do or do not do

·       is able to accept constructive criticism for coaches and make the appropriate changes in a positive manner

 

 

 

 

 

 

 

 

 

 

 

 

Skill Development for Copper:

Description:  Swimmer MUST BE legal in all four strokes.  Knows flip turns, finishes, and has dive nearly perfected.  Uses advance sets daily and is working on keeping stamina/endurance up.  Is expected to compete on higher level than just dual meets, minimum requirement to be in group is 1 ISI per season.

CRITERIA MUST BE MET FOR Copper and MUST Complete Silver Criteria:

Performance

1.   Has successfully attempted a 100 (yd or mtr) in every stroke as well as a 200 IM and/or 400/500 or 1500/1650 freestyle in a sanctioned competition

2.   Has achieved at least one age / sex appropriate Levels Advancement BB or Better in 2 of 4 strokes – Performance based time standard

Physiological

3.   Can successfully complete the Levels Advancement – Training Based sets with proper stroke technique & use of walls

  1. Can hold their own individual pace for sets designed

Technical

5.   Swims all strokes faster with less strokes than as a Silver athlete

 

Skill Development for Gold:

Description:  Swimmer MUST BE legal in all four strokes.  Knows flip turns, finishes, and has dive nearly perfected.  Uses advance sets daily and is working on keeping stamina/endurance up.  Is expected to compete on higher level than just dual meets, minimum requirement to be in group is 1 ISI per season. Goals are set to make and focus on Regional or State competition.  Must sign contract in the winter for this group, encouraged to make 4 practices a week in the summer.  This group will taper for regionals and/or states.

CRITERIA MUST BE MET FOR GOLD and MUST Complete COPPER Criteria:

Performance

1.   Has successfully attempted a 100 and 200 (yd or mtr) in every stroke as well as a 200 IM and/or 400/500 Free or IM or 1500/1650 freestyle in a sanctioned competition.  Must complete IMX.

2.   Has achieved at least one age / sex appropriate Levels Advancement BB or Better in 3 of 4 strokes – Performance based time standard

Physiological

3.   Can successfully complete the Levels Advancement – Training Based sets with proper stroke technique & use of walls

  1. Can hold their own individual pace for sets designed

Technical

5.   Swims all strokes faster with less strokes than as a Copper athlete

 

 

 

 

 

 

 

 

 

 

 

 

Things GOLD will be working on:

Tactical (Race Strategies)

  • understands that there is a seasonal plan
  • understands that early and mid season meets are part of that plan and uses those events to gain skills needed for season’s end
  • has demonstrated the ability to negative split their race, energy-wise, in competition
  • has learned to finish each race hard even if they are tired

Mental Readiness Strategies – (Mindful Regulation)

  • learns to control anxiety and activation through relaxation techniques
  • understands that they have their own individual zone of optimal arousal and learns ways to get them self there on command
  • uses breathing and meditation techniques to reduce arousal
  • can slow down heart rate and relax muscles on command
  • uses breathing, energizing imagery and energizing verbal cues to self-induce activation
  • learns to transfer negative emotion and energy into positive energy to accomplish goals
  • the swimmer learns to store away “excess” energy pre-event to use during performance
  • learns to draw energy from the competitive environment
  • the swimmer effectively paces him or herself appropriately, both mentally and physically, during competition and training sets
  • learns to focus on what they are doing rather than how they are feeling when fatigue sets in