|
Junior
Top Squad Level
This is the 2nd step within UDASC coaching structure. The aim of this squad
is to develop swimmers who are committed to achieving at a high level. Swimmers
who are selected for this squad should have successfully completed the Sharks
programme & achieved performance considerations. Swimmers will continue to
advance their technique & competitive skills and build the volume of
swimming endurance, through introduction of threshold work. They will be
encouraged to compete in a wide range of competitive swimming events and take
more responsibility for monitoring their training. Swimmers should continue
their participation at Performance Nights as part of their development and
represent UDASC at SAS league matches and appropriate meets. They may also be
considered for selection for the SAS Junior or Transitional Squad. Swimmers in
Junior Top will usually be age 11 - 14 years old.
Swimming Curriculum
- Consolidate skills achieved in all previous squads
- Curriculum based on SAS Junior/Transitional requirements
- Develop distance swimming & pace control in all strokes using even
pace , negative split & over distance work
- Develop basic speed
- Develop awareness of stroke efficiency through stroke counting/stroke
rate/swim speed
- Use of heart rate monitoring
- Further develop body strength & flexibility through progression of
land training
- Introduce : Anaerobic swimming
Training Test sets
Follow SAS Testing protocol
General Education & expectations
- Consolidate all previous education
- Importance of good nutrition & health, relevance for training &
competition
- Introduce principles of swim training, intensity levels, heart rate,
training effects, annual cycle
- Understanding of energy systems
- Further development of mental skills, goal setting, self awareness,
attention control
- Accepting responsibility, keeping personal records, monitoring own
training
- Understanding of District & National Squads, National standards
Promotion Criteria to Top Squad
- Committed to achieving top technical standards as a competitive swimmer
-in all four strokes
-in all starts/turns/finishes
-in all stroke drills
- Demonstrate dedication to these standards in:
-Test Sets
-SAS Training sessions
-SAS/National/ASA competitions
-Club performance nights/galas
- Demonstrate 10 sculls and relevance to strokes
Target performance levels:
- 800m Fr < 12:20.00
- 400m IM < 6:40.00
- Timed 1500m Fr swim (logged and dated)
- Timed 400m Fr kick as above
- Timed test set - 2 x 200m IM kick
- 10 Sec's RPI
- repeat times logged and dated
|
