Sharks

Sharks Level

The 1st step within UDASC coaching structure. Swimmers may be accepted into this squad after successful completion of the teaching programme & achieving acceptable performance standards. Swimmers who are selected for this squad must have shown good attendance & have a genuine wish to compete. Parental support is required, within the club and as an official at meets. The aim of this squad is to continue the development of stroke technique & competitive skills and build aerobic endurance. Swimmers will be encouraged to compete in a wide range of competitive swimming events. Swimmers should continue their participation at Performance Nights as part of their development and represent UDASC at SAS league matches and appropriate meets. Swimmers should be aiming for selection to SASA Flying start programme & SAS Junior Squad. Swimmers in Sharks will usually be age 10 - 14 years old.

Swimming Curriculum

• Consolidate skills achieved in teaching squads
• Curriculum based on SAS Junior Squad requirements
• Advanced use of sculling and knowledge of relevance to stroke
• Continue development of individual medley swimming with emphasis on improved turn technique
• Develop ability to swim distance in all strokes : holding stroke technique , even pace
• Develop competitive skills : improving speed & technique - starts, turns, finishes
• Develop : basic speed < 10m
• Use of pace clock for starting, resting & timing swims
• Introduce : Checking pulse rate, stroke counting
• Introduce : basic pre swim stretching routine & land training

Training Test sets

Follow SAS Testing protocol

General Education & expectations

• Consolidate subjects covered in all previous squads
• Importance of being a good team member
• Warm -up & swim down : Why, when & how
• Awareness of training levels
• Importance of good nutrition & health
• Personal goals & lifestyle management
• Accepting responsibility, keeping personal records
• Understanding of UDASC & SAS structure

Promotion criteria for Junior Top Squad

• Swim a minimum 100m of each of the 4 competitive strokes, legal technique throughout

• Swim 300m IM (without fly) as above

• Highly competent technical skills in starts, turns & finishes.

• Hold streamline for at least 10m on all starts - with kick to surface

• Hold streamline for at least 5m on all turns - with kick to surface

• Demonstrate 6 sculls and their relevance to stroke technique

• Enthusiastic, attentive attitude & good attendance

•  

   Target Performance Levels

• Platinum performance awards in 2 x 50m events plus Gold performance awards in 1 x 50m events

• Gold performance awards in 200 IM & 400 F/C; PLUS 1 of the following 200M BK/C, 200M BR/S, 200M FLY

• Timed test set - 2 x 200 Fr Kick, 10 sec's RPI, repeat times logged and dated

• Timed 200m IM kick, time logged and dated

• Timed 1000m Fr swim, time logged and dated