ADVANCE SQUAD

Pathway: Development / Performance

Age Guideline: 9-13 Years   

Training Venue: HKIS, Tai Tam

Lead Coach: Frankie Murphy    Assistant Coach: Zento Lee

Aim: The Aim of the Advance squad is to educate swimmers about the correct training pathways and develop drills, stroke technique, starts and turns. The Training environment remains fun, however the introduction of how to compete, win and lose with respect for rules and officials is emphasized with swimmers aiming to compete and achieve at local and overseas level. Swimmers will be introduced to land work exercises to help strengthen and prevent injuries. Swimmers who cannot commit to this level should look at Swim Fit JNR.

Squad Criteria:

  • Swimmers will be identified by the coaches based on, competition performance, training ability, commitment and long-term potential and listening skills.
  • Commitment to competition and training.
  • Swim all four strokes over all distances in training and competition.
  • Execute good technique and drills across all four strokes
  • 8 x 50 Stroke Efficiency Test Set
  • Complete 10 x 50 kick on 1:05
  • Perform 200m IM in under 3:20 and 200 FREE under 3:00
  • Coaches discretion based on talent identification and long-term potential

Minimum Training Commitment: All swimmers in Advance Squad should aim to attend a minimum of 4(8/9yrs) & 5(10-13yrs) sessions per week to improve and progress.  In order to be considered for Performance you are required to attend 6 sessions per week.

Competitions: All swimmers in Advance squad will be expected to attend regular competitions.

Target Competitions:

  • Cycle 1 Sep-Dec: RBSC Bangkok Invitational November 2019
  • Cycle 2 Jan-Apr: UWCSEA Dragons Den April 2020
  • Cylce 3 May-Jun: Stingrays Invitational May 2020

Other Competitions: HKASA Div 1, 2, 3 Meets, Stingrays Timetrials, Dual Club, Stingrays Invitational

Equipment: Swimsuit/Jammers, team cap, goggles, 2 x water bottle, Fins, Kickboard, Pull buoy, Snorkel, Hand Paddles, Jump Rope and Mesh bag.

ADVANCE Monday  Tuesday  Wednesday  Thursday  Friday  Saturday Sunday
AM             SESSIONS LAND 0545-0600 0545-0600
POOL 0600-0720 0600-0730
LAND 0730-0745
PM             SESSIONS LAND 1615-1700 1515-1530 1645-1730 1745-1800
POOL 1700-1830 1530-1700 1730-1930 1800-1930
LAND