Junior Select


 

Description:

Swimmers in this group will be aged 13 and over and will continue their development of the fundamentals of swimming technique while maintaining fitness and having fun. Swimmers will strive towards Regional qualification and are expected to make a significant commitment to their swimming goals.

Coach:

Laura Watts

LTAD:

  • Learn-to-train; Intro Train-to-train

Prerequisites:

  • Swimmers will be at least 13 years of age
  • Swimmers should be at least regionally qualified
  • Head Coach will have final decisions on entry into this group

Pathway

  • Senior Select
  • Silver

Schedule / Frequency:

  • 4 workouts per week
  • 6.75 water hours per week in addition to activation and dryland training
  • Swimmers will work within a cyclical training framework focused on technique and continued development of training energy systems. Therefore, attendance is critical for long-term performance and improvement
  • During preparation for championship meets, training volume and frequency may be reduced.  Separate schedules will be provided during these times

*Schedule is subject to change.

Day:

Mon

Tues

Wed

Thurs

Fri

Sat

Pool:

TPASC

 

TPASC

TPASC

 

TPASC

AM

 

 

5:15-7:00 am

Training pool

 

 

6:00-7:30 am

Training pool

AM Activation / Dryland

 

 

5:00-5:15 am

 

 

5:30-6:00 am

PM

7:00-8:30 pm

Comp pool

 

 

5:00-7:00 pm

Training pool

 

 

PM Activation / Dryland

6:30-7:00 pm

 

 

4:40-5:00 pm

 

 

Evaluation:

During the season swimmers will be evaluated in the following areas:

Goal setting:

  • Specificity
  • Attainability
  • Accountability

Training:

  • Attendance
  • Attitude
  • Work ethic
  • Technique (video analysis)

Racing:

  • Race preparation
  • Strategic execution

Equipment:

Upon registration, each swimmer will receive a club t-shirt and swim cap. All swimmers will be required to have the following equipment at all sessions.

Water Equipment:

  • Fins
  • Training paddles
  • Snorkel
  • Kick board
  • Pull buoy

Activation, Dryland & Flexibility Equipment:

  • SCAR shirt
  • Shorts
  • Running/gym shoes (must be indoor only)
  • Skipping rope
  • Water bottle (no glass allowed)