SASC
‘B Squad’
Head Coach:
Squad
Outline
Objectives
1.
To further
develop stroke technique and competitive swimming skills.
2.
To increase
the amount of swimming endurance work undertaken whilst maintaining good stroke
technique.
3.
To
introduce swimmers to a wider range of competitive swimming events.
Swimmers
in this Squad will be expected to train a minimum of 3 sessions per week, and
compete at least 2 times per term (to include Club Championships).
Admission
Procedure
Admission
to this Squad follows successful progress and commitment through ‘C Squad’
The
skills the swimmers should have achieved are as follows:
•
Competence in four competitive strokes
•
The use of steady relaxed strokes over increasing distances, with an
introduction to interval training.
•
Use of sculling techniques to aid swimmers ‘feel’ of the water.
•
Knowledge of competition rules
•
Knowledge and execution of competitive skills
•
Use of pace clock for starting, resting and timing
•
Correct use of equipment; goggles, kickboard, pull buoy, flippers &
flags
•
Awareness of perceived effort
•
Ability to undertake basic mobilisation routine
Swi
Continuous
swimming: holding stroke pattern and skill throughout
400m
Frontcrawl with bilateral breathing
200m
Backcrawl
200m
Breaststroke with simultaneous whip kick action
100m
Individual Medley
Interval
Training: holding stroke pattern and skill throughout
4
x 100m Frontcrawl, Backcrawl & Breaststroke with 20 seconds rest
6
x 25m Butterfly with 20 seconds rest
4
x 100m Individual Medley with 20 seconds rest
Kicking
practices
3
x 100m Frontcrawl with 30 seconds rest
2
x 100m Backcrawl with 30 seconds rest
4
x 75m Breaststroke with 20 seconds rest
6
x 25m Butterfly with 15 seconds rest
Swimmers
in this Squad should be looking to achieve a place in South Aberdeenshire Junior
Squad with the hope of working towards gaining a place in South Aberdeenshire
Transitional Squad.
