Intermediate
Squad
Aims
Develop efficient technique on all 4 strokes plus starts
and turns. Develop basic speed over short distances.
Develop basic aerobic endurance on longer sustained
swims.
Introduce and develop short rest interval training
Develop further basic training competences. Provide
LC training opportunities.
Continue to develop comp. skills. E.g. Competition within
club, graded competitions.
Develop and establish flexibility, core body work and
land training.
Introduce mental skills. Set goals.
Objectives
Swim 200m Freestyle : Good start, turns and kick 5m
u/water at start.
Swim 200m Backstroke: Good start, turns and finish.
5m u/water at start.
Swim 200m Breaststroke: Good start, turns and finish.
5m u/water at start.
Swim 100m Butterfly: Good start, turn and finish. 5m
u/water at start.
Swim 200m IM: Using correct technique and good starts
and turns.
Kick 200m Freestyle Under 4.15 / Kick 400m IM
Demonstrate 4x25m dive start freestyle sprints
Swim 400m Freestyle: Good start, turns and kick. 5m
u/water at start and turns
Training
Times:Minimum sessions-5
Mon 7.30-9.00
Tuesday 6.30-7.30 land 5.45-6.15 (am 7.00-8.00)
Thursday 6.45-7.45 (am 7.00-8.00)
Friday 7.00-8.00am
Sunday 9.00-10.00 Land/gym, 10.00-12.00 water
Please
click here for more
information about training times.
Competitions
Not
all competitions are suitable for all swimmers, Scott
or Marion will advise you. Look regularly at the notice
board to check the dates of league galas and note if
you are in the team. It is important that you let someone
know if you are not available to swim so that a reserve
may be notified. Sometimes we are able to replace a
swimmer an hour before, so if you do fall off your skateboard
and break a leg!! Let us know. Updates and club events
are all in the website and newsletter. Listed below
are some of the meets that may be considered for entry.
Cycle
One
Oct DCA 100/200 meet (11 &over)
Nov District Distance Meet
Dec Club Championships
Cycle
Two
Jan Stirling Jnr Meet (11 & over)
Mch DCA Mini (11& under)
March Graded Champs (11& Over)-Main Focus
Cycle
Three
June Dist Champs (11 and over)/ Stars of the Future
(12 & Under)
June Club Open Championships-Main Focus
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