National Squad

Aims
Efficient 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.
Comp. skills.
Land training routines including flexibility and core body work. (weights if appropriate)
Mental skills, nutrition and hydration. set goals, log book
Provide swimmers with the opportunity for LC training

Objectives
Swim 800m Freestyle Good start, turns and kick 5m u/water at start. Under 12.45
Swim 200m Backstroke .Good start, turns and finish. 7m u/water at start. Under 3.15
Swim 200m Breaststroke. Good start, turns and finish.7m u/water at start. Under 3.30
Swim 200m Butterfly. Good start, turn and finish.7m u/water at start. Under 3.30
Swim 400m IM Using correct technique and good starts and turns. Under 6.30
Kick 200m Freestyle Under 3.45 Kick 200m Breast or Fly Under 4.00
Kick 200m Backstroke Under 4.10
Demonstrate 4x25m dive start freestyle sprints Under 14.0
Swim 1500m Freestyle Good start, turns and kick 5m u/water at start and turns Under 21.30.

Training TimesMinimum sessions-6
Tues, Wed, Thurs, 5-5.30 Pre swim warm up and stretch –café.
Mon,Tues, Wed 5.30-7.30 Pool
Thurs 5.45-7.45 Pool
Tues, Thurs, Fri 7am-8.00am Pool
Sun 9.00-10.00Land-gym, 10.00-12.00 Pool

Please click here for more information on training times.

Competitions
Swimmers are expected to take responsibility for keeping up to date with meet information.

Cycle One
Jan SC Championships-Main Focus

Cycle Two
Apl Scottish L.C Age Group Meet Main Focus

Cycle Three
July Nat Champs Youth Events-Main Focus for those not attending British Champs
Aug British Main Focus

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