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Age Group 3

Age Group 3

  • Swimmer participates regularly but my have other activities that affect participation.

 

Training

  • 9.5 hours per week 
  • 1.5 hour practice session (usually afternoons)
  • 2800-3500y during primary practice sessions. 
  • Training occasionally includes dryland.

 

Biomechanical

  • Refine technical proficiency of strokes
  • Major emphasis on kicking.
  • Refine drill progression.
  • Increase underwater kicking distance and speed.
  • Learn to adjust strokes for effective turns and finishes.

 

Physiological

  • Build aerobic base. 

 

Cognitive

  • Learn to understand the relationship between stroke count and speed. 
  • Learn to work/achieve during challenge sets.
  • Introduction to HR and energy systems in training.

 

Character Development/Life Skills

  • Practice/demonstrate high level of sportsmanship toward teammates and competitors.
  • Knows qualifying times for relevant meets.
  • Introduce the relationship between goals (outcomes) and process.
  • Discuss/Set long term and short term goals.
  • Demonstrate commitment to attendance/participation.
  • Understand and execute warm up and cool down procedures.
  • Buys into group identity and team pride.

 

Psychological 

  • Introduce race rehearsal as part of pre-race preparation.
  • Learn to recognize and address nervousness.
  • Introduce visualization.
  • Understand negative impact of poor self-talk.
  • Understands/accepts criticism from the coach as a critique of skills, not of the individual.

 

Dryland

  • Body weight movements.
  • Foot drill and jump rope skills.
  • Use of light med balls, dumbbells, and kettlebells.
  • Supplemental flexibility protocols provided.
  • Structured workout parameters.
  • Games.

 

Competitive Performance

  • Participates in most meets on the team’s schedule
  • Competes in 100’s of all strokes, 200 FR and IM, and 500 FR
  • Introduction to travel.

 

Required Equipment:

  • Kickboard
  • Fins
  • Pull buoy
  • Paddles
  • Snorkel