The training program content will be a varied programme based on all the strokes. All energy systems are trained and used however endurance training is limited to swimmers age and capability. Other areas worked on include continuous technique and skill improvement in all strokes, start & turns practice & flexibility.
A swimmer friendly motivational & inspirational atmosphere is a must to encourage swimmers maximise their potential.
Quarterly meeting with parents to discuss a swimmers expectations and responsibilities would be beneficial as well as a chance for the coach to give feedback on the swimmer's progress.
The B squad should have 1 lead coach (level 2 at least) with minimum of 1 assistant to ideally 4.
Provincial graded programme, Inter club (Invitational) competition gala, Continuous Assessment
Work & Expectations
1. Stroke drill progressions are continued and expanded, with the swimmer being exposed to more complex progressions
2. The following types of training sets are included in the overall training plan:
a. Aerobic training zone introduced
b. Anaerobic (race-pace) training zone
c. Speed work
d. Negative split, build descending, double-up set
3. Swimmers do equal amounts of work on pull and kick
4. Speed work (short sprints) is programmed into the first part of the sessions to develop race specific endurance
5. All Swimmers learn the use of pace, stroke rate, stroke count and training based on heart rates or perceived effort in conjunction with each other. Using pace, not heart rate, is the main way of setting training intensity. The swimmers will however be introduced to heart rate controlled training sets.
6. Swimmers are responsible for their own training equipment and self-monitoring recovery and adaptation
7. Continuation of competition at local meets and galas as well as at province championship meets
8. Stretching exercise form an important part of the program
9. Learn the rules of the sport (See www.fina.com to familiarize yourself with these)
10. Increase the distance covered in training sessions to improve endurance
11. Participate in club time trials, performing a variety of strokes and distances
12. Participate in local swim meets and galas at relevant level, to be determined by the coach
13. Learn the process of goal setting and working towards objectives
14. Learn to keep a logbook of training and competition results
15. Learn and practice basic stretching and basic exercise including core strength work
16. Take responsibility for training equipment required at each training session.
Criteria for movement from B to pre A-squads
The below are the guidelines for moving a swimmer from one squad to another. These recommendations will be evaluated along with a swimmers attendance, training attitude, progress, potential amongst other factors. Coaches from each squad should also be in communication when evaluating a swimmer. Ultimately the decision will be made by the chief and lead coach.
To move from B to Pre-A, a swimmer-must qualify in 100m Freestyle and 100m IM as well as one of the following:
100M Backstroke, 100M Breaststroke or 50M Butterfly as follows:
Boys: 2:45:00, 200M Freestyle; Girls: 2:50:00, 200M Freestyle; Boys 1:26:00, 100M IM Girls 1:28:00, 100M IM
Boys1:32:00, 100M Backstroke Girls 1:35:00, 100M Backstroke Boys1:40:00, 100M Breaststroke Girls 1:42:00, 100M Breaststroke
Boys 44:00 50M Butterfly Girls 46:00 50M Butterfly
A swimmer should have good attendance at all competitions and training. A swimmer should show they have the necessary endurance or potential to reach it in training. A swimmer should train to the required level as directed by the coach, this must be achieved by the swimmer and supported by the parents. The above is a requirement that is agreed with the Head Coach, swimmer and parents / guardians before movement to the higher level squad is made.
A positive approach and attitude in training sessions must be shown and demonstrated.
Positive results in competition and high-level galas is also looked at during squad promotion consideration process. Munster qualifying times, should be achieved as part of their goals.