SASC
‘A Squad’
Head Coach:
Catriona Hendry
Squad
Outline
Objectives
1.
To further
develop stroke technique and refine competitive skills
2.
To increase
the volume of swimming endurance work at and above threshold level whilst
maintaining stroke technique
3.
To further
develop the hard work ethic of training
4.
To produce
swimmers who can compete with distinction at district level
5.
To ensure
swimmers have an experience of a wider range of competitive swimming events,
including national standard events
Swimmers
in this Squad will be expected to train a minimum of 5 swim sessions per week,
and compete at least 3 times per term (to include Club Championships).
Admission
procedure
Admission
to ‘A Squad’ follows successful commitment and completion of swimming
curriculum for ‘B Squad’.
The
skills the swimmers should have achieved are as follows;
•
Continued consolidation of technique on all four competitive swimming
strokes
•
Further development of basic swimming endurance over increasing
distances, whilst maintaining stroke technique
•
The application of interval training on all four strokes
•
The development of pace work, through overdistance work, negative split
and even split practices
•
The development of basic swimming speed
•
Knowledge of at least 6 different sculling positions
•
Continued emphasis on competitive techniques
•
An introduction to the principles of mental skills for swimming training
including the concept of goal setting for training & competition
•
Ability to undertake mobilisation routine & understanding of
stretching practices
•
Further utilisation of equipment to include hand paddles
•
Improved use of the pace clock to include maintainance of rest over
multiple swims
Swimming
Criteria
Continuous
swimming: holding stroke pattern with even pace and relevant skill
800m
Frontcrawl with bilateral breathing
200m
Backstroke
200m
Breaststroke with simultaneous whip kick action
300m
Individual Medley
4 x
50m Butterfly with 15 seconds rest with simultaneous arm recovery over the water
Interval
Training
8 x
100m Frontcrawl with 20 seconds rest
5 x
100m Backcrawl with 20 seconds rest
10 x
50m Breaststroke with 15 seconds rest
10 x
25m Butterfly with 15 seconds rest
6 x
100m Individual Medley
Kicking
practices
2 x
200m Frontcrawl with 30 seconds rest
2 x
200m Backcrawl with 30 seconds rest
4 x
100m Breaststroke with 20 seconds rest
6 x
50m Butterfly with 15 seconds rest
Swimmers
in this Squad should be looking to achieve a place in South Aberdeenshire
Transitional Squad with the hope of working towards gaining a place in South
Aberdeenshire Top Squad.
