District Squad

Aims
E fficient technique on all 4 strokes plus starts and turns.
Speed over short distances.
Aerobic endurance on longer sustained swims.
Short rest interval training
Use of test sets to monitor progress
Basic training competences. LC training
Comp. skills.
Land training routines including flexibility and core body work.
Mental skills, nutrition and hydration. set goals.

Objectives
Swim 400m Freestyle Good start, turns and kick 5m u/water at start. Under 6.30
Swim 200m Backstroke. Good start, turns and finish. 5m u/water at start. Under 3.30
Swim 200m Breaststroke.Good start, turns and finish. 5m u/water at start. Under 3.45
Swim 200m Butterfly. Good start, turn and finish. 5m u/water at start.
Swim 200m IM Using correct technique and good starts and turns. Under 3.40
Kick 200m Freestyle Under 4.00/ Kick 400m IM Under 8.00
Demonstrate 4x25m dive start freestyle sprints Under 15.0
Swim 800m Freestyle Good start, turns and kick 5m u/water at start and turns


Training Times: Minimum sessions-6
Mon 5.30-7.30
Tues 6.30-7.30 pool / Land 5.45-6.15/ am 7.00-8.00
Thurs 5.00-5.30 land 5.45-7.45pool/ am 7.00-8.00
Fri 7.00-8.00 am
Sun 9.00-10.00 land,gym 10.00-12.00 water
Please click here for more information on training times.

Competitions
Not all galas are suitable for all swimmers Scott or Marion will advise you. For some swimmers there may be additional galas. Check the newsletter, website and notice board for dates, times and venues of league galas.

Cycle One
Oct 100/200 meet-11 & over
Nov District Graded Meet incl long dist events / M&B LC Meet
Dec Club Gala

Cycle Two
Jan Stirling
March District Championships

Cycle Three
May Dist Distance Meet
June Stars of the Future 12 & under
June Club Open Championships
Scottish Nationals - Main Focus

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