Squad 5 >1000m
Technique Stroke, sculling
Intro to :- Butterfly, water starts, drills, touch turn and tumble turn, aerobic work, relays – f/c and TM, diving, lane discipline.
Distance swim 5minutes
Time Trial 100m
Squad 4 1000m > 20000m
Technique Developing basic strokes, starts, turns, streamlining, lane discipline.
Intro to:- Dive starts, drills, anaerobic work, IM swims.
“Competitive Start Award”
Distance swim 10 minutes
Time Trial 200m
Squad 3 2000m > 3000m
at least 2 nights a week
Technique Developing strokes from basic to efficient, drills, starts, breakout, turns etc.
Intro to :- Stroke count, race rules, anaerobic work, sprints, target times.
Distance swims 5 &10mins
Time Trial 200m & 400m
Squad 2 3000 > 3500m+
at least 3nights a week
Technique Developing strokes from efficient to effective.
Conditioning Aerobic, anaerobic work.
Intro to:- Micro cycles, anaerobic threshold work, negative splits, tempo.
Distance swim 10 mins
Time Trial 400m
Squad 1 3500m+
at least 4 nights a week
Technique Developing effective strokes. Conditioning as above. Use of HRM (eventually).
Distance swim 10 & 15 mins
Time Trial 400m
Occasional 1000m & 1500m