Articles

Squad training structure

Written by RRSC. Posted in General info

Listed below are the days, times and locations of training sessions for all the different squads

timetable

 

Structure details, entry criteria

PERFORMANCE 1 SQUAD (SENIOR A) - 10 HRS 45 MINS

Monday

Caterham

6.30 - 8.00pm

Tuesday

RGS

7.00 - 9.00pm

Wednesday

Caterham

6.30 - 8.15pm

Thursday

Caterham

7.15 - 9.15pm

Friday

Redhill

6.30 - 7.30pm - Land training (term time only)

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

 

Competitions

  • Swimmers should be competing at or working towards National and Regional championships. Attendance at County championships is expected. 
  • They should be doing Level 1 or 2 open meets (times permitting) and as many level 3 & 4 Open meets as possible, at least one per month if the meets are available, multiple events at each open is expected
  • Competing at the three National Swimming League events each year, or working towards making the team.
  • Attendance at Club championships is expected and entry in at least 95% of events
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Entry criteria

 

Please see Performance 2 squad for information.

PERFORMANCE 2 SQUAD (SENIOR B) - 10 HRS 45 MINS  

Monday

Caterham

6.30 - 8.00pm

Tuesday

RGS

7.00 - 9.00pm

Wednesday

Caterham

6.30 - 8.15pm

Thursday

Caterham

7.15 - 9.15pm

Friday

Redhill

6.30 - 7.30pm - Land training (term time only)

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards Regional championships. Attendance at County championships is expected.
  • They should be doing Level 1 or 2 open meets (times permitting) and as many level 3 & 4 Open meets as possible, at least one per month if the meets are available, multiple events at each open is expected
  • Competing at the three National Swimming League events each year, or working towards making the team. Attendance at Club championships is expected and entry in at least 95% of events
  • Attendance at land training is expected
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

 

Movement Criteria – To move to next Squad (Performance 1 Squad) in addition to the competitions listed

Legal over 400m on F/C, Bk/s and Br/s including correct turns and start 

Legal 225 fly with 2 stroke breathing including correct turns and start/finish

Legal 400m Medley (inc starts/turns and finishes)

Starts all strokes not surfacing before the flags – must be effective and quick over measured set of 20 x 50, Five on each stroke IM order, 15 sec rest (correct start for each stroke)

Turns all strokes not surfacing before the flags – must be effective and quick over measured set of 16 x 100, four on each stroke IM order, 15 sec rest

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line over measured set of 12 x 100 f/c with 10 secs rest Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall on approach) 

Correct use of flags on Bk/s for both turns and finishes (not looking for end – head still no speed reduction) 

Able to swim 600 F/C and 600 Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer at end of lane (start or finish of repeat)
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.     Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds). Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns i.e. 100m medley and 200m medley
  • Relay IM – should know relay medley order (differences from individual medley) Able to demonstrate understanding of basic competition rules:
  • Starts – what will get you disqualified – wrong strokes, moving before start etc.
  • Turns – what will get you disqualified – at least one for each stroke turn.
  • Finishes - what will get you disqualified – for fly, Bk/s and Br/s at least one of each Able to demonstrate understanding of common Training processes:
  • Warm-up – why it’s important, injury prevention, gets swimmers bodies and minds ready to train.
  • Able to devise training warm-up of 1000m
  • Knows at least 2 drills for each stroke and what their focus is
  • Warm Down – why we do it etc.

Able to demonstrate understanding of Gala/Open procedure:

  • Warm-up – why it’s important, usual reasons plus getting familiar with pool
  • Knows individual warm up and able to do it without coach intervention – able to amend warm-up depending on time available Importance of pre-race instruction from coaches
  • Importance of post-race feedback/ Returns to coach for feedback directly after event
  • Sprint lane procedure – ensuring eye contact with coach prior to start/Returns to coach for feedback after each start Knows PB times for: 
  • 50m, 100m, 200 and 400m F/C (forms part of training pace calculation)
  • 50m, 100m and 200m on any other stroke (not F/C but should be same stroke)

 

COMPETITION 1 SQUAD (YOUTH) - 10 HRS 45 MINS

Monday

Caterham

6.30 - 8.00pm

Tuesday

RGS

7.00 – 9.00pm

Wednesday

Caterham

6.30 - 8.15pm

Thursday

Caterham

7.15 - 9.15pm

Friday

Redhill

6.30 - 7.30pm - Land training (term time only)

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at least at County championships level.
  • They should be doing Level 2 meets (times permitting) and as many level 3 & 4 Open meets as possible, at least one per month if the meets are available, multiple events at each open is expected
  • Competing at the three National Swimming League events each year, or working towards making the team. Attendance at Club championships is expected and entry in at least 90% of events
  • Attendance at land training is expected
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad (Performance 2 Squad) in addition to the competitions listed

Legal over 400m on F/C, Bk/s and Br/s including correct turns and start 

Legal 200 fly with 2 stroke breathing including correct turns and start/finish

Legal 400m Medley (inc starts/turns and finishes)

Starts all strokes not surfacing before the flags – must be effective and quick over measured set of 16 x 50, four on each stroke IM order, 15 sec rest (correct start for each stroke)

Turns all strokes not surfacing before the flags – must be effective and quick over measured set of 12 x 100, three on each stroke IM order, 15 sec rest

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line over measured set of 8 x 100 f/c with 10 secs rest Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall on approach) 

Correct use of flags on Bk/s for both turns and finishes (not looking for end – head still no speed reduction)  Able to swim 600 F/C and 600 Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer at end of lane (start or finish of repeat)
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.     Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds).

Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns i.e. 100m medley and 200m medley
  • Relay IM – should know relay medley order (differences from individual medley) Able to demonstrate understanding of basic competition rules:
  • Starts – what will get you disqualified – wrong strokes, moving before start etc.
  • Turns – what will get you disqualified – at least one for each stroke turn.
  • Finishes - what will get you disqualified – for fly, Bk/s and Br/s at least one of each Able to demonstrate understanding of common Training processes:
  • Warm-up – why it’s important, injury prevention, gets swimmers bodies and minds ready to train.
  • Able to devise basic training warm-up of 1000m
  • Knows at least 1 drill for each stroke and what their focus is Warm Down – why we do it etc.

Able to demonstrate understanding of Gala/Open procedure:

  • Warm-up – why it’s important, usual reasons plus getting familiar with pool
  • Knows basic warm up and able to do it without coach intervention – able to amend warm-up depending on time available Importance of pre-race instruction from coaches
  • Importance of post-race feedback/ Returns to coach for feedback directly after event
  • Sprint lane procedure – ensuring eye contact with coach prior to start/Returns to coach for feedback after each start Knows PB times for: 
  • 50m, 100m and 200m F/C (forms part of training pace calculation)
  • 50m, 100m and 200m on any other stroke (not F/C but should be same stroke)

 

 

COMPETITION 2 SQUAD (AGE GROUP A) – 8 HRS

Monday

Caterham

6.30 - 8.00pm

Tuesday

RGS

7.00 - 9.00pm

Thursday

RGS

6.30 - 8.30pm

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards County or higher level championships
  • They should be doing some Level 2 meets (times permitting) and as many level 3 & 4 Open meets as possible, at least one per month if the meets are available, multiple events at each open is expected
  • Competing at the three National Swimming League events each year or working towards making the team for the events.
  • Attendance at Club championships is expected as is entry in most events 85% or more.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad (Competition 1 Squad) in addition to the competitions listed

Legal over 400m on F/C, Bk/s and Br/s including correct turns and start 

Legal 150 fly with 2 stroke breathing including correct turns and start/finish

Legal 400m Medley (inc starts/turns and finishes)

Starts all strokes not surfacing before the flags – must be effective and quick over measured set of 12 x 50, three on each stroke IM order, 15 sec rest Turns all strokes not surfacing before the flags – must be effective and quick over measured set of 8 x 100, two on each stroke IM order, 15 sec rest

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line over measured set of 8 x 100 f/c with 10 secs rest Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall on approach) 

Correct use of flags on Bk/s for both turns and finishes (not looking for end – head still no speed reduction)  Able to swim 600 F/C and 600 Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer at end of lane (start or finish of repeat)
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.
  • Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds).

Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns i.e. 100m medley and 200m medley
  • Relay IM – should know relay medley order (differences from individual medley) Able to demonstrate understanding of basic competition rules:
  • Starts – what will get you disqualified – wrong strokes, moving before start etc.
  • Turns – what will get you disqualified – at least one for each stroke turn.
  • Finishes - what will get you disqualified – for fly, Bk/s and Br/s at least one of each Able to demonstrate understanding of common Training processes:
  • Warm-up – why it’s important, injury prevention, gets swimmers bodies and minds ready to train.           Warm Down – why we do it etc.

Able to demonstrate understanding of Gala/Open procedure:

  • Warm-up – why it’s important, usual reasons plus getting familiar with pool
  • Importance of pre-race instruction from coaches
  • Importance of post-race feedback/ Returns to coach for feedback directly after event
  • Sprint lane procedure – ensuring eye contact with coach prior to start/Returns to coach for feedback after each start Knows PB times for: 
  • 50m, 100m and 200m F/C (forms part of training pace calculation)
  • 50m on any other stroke (not F/C)

 

 

 

COMPETITION 3 SQUAD (AGE GROUP B) - 7 HRS 30 MINS

Monday

Caterham

6.30 - 8.00pm

Tuesday

Redhill

7.00 - 8.30pm

Thursday

RGS

6.30 - 8.30pm

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards County or higher level championships
  • They should be doing at least level 3 and 4 (level 2 if they have the times for them) Open meets, at least one per month if the meets are available    Competing at the three National Swimming League events each year or working towards making the team for the events.
  • Attendance at Club championships is expected as is entry in most events 75% or more
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad (Competition 2 Squad) in addition to the competitions listed

Legal over 400m on F/C, Bk/s and Br/s including correct turns and start 

Legal 100 fly with 2 stroke breathing including correct turns and start/finish

Legal 200m Medley (inc starts/turns and finishes)

Starts all strokes not surfacing before the flags – must be effective and quick

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line over measured set of 8 x 100 f/c with 15 secs rest Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall on approach) 

Correct use of flags on Bk/s for both turns and finishes (not looking for end – head still no speed reduction)  Able to swim 600 F/C and 600 Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer at end of lane (start or finish of repeat)
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.
  • Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds). Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns i.e. 100m medley and 200m medley
  • Relay IM – should know relay medley order (differences from individual medley) Able to demonstrate understanding of basic competition rules:
  • Starts – what will get you disqualified – wrong strokes, moving before start etc.
  • Turns – what will get you disqualified – at least one for each stroke turn.
  • Finishes - what will get you disqualified – for fly, Bk/s and Br/s at least one of each Able to demonstrate understanding of common Training processes:
  • Warm-up – why it’s important, injury prevention, gets swimmers bodies and minds ready to train.       Warm Down – why we do it etc.

Able to demonstrate understanding of Gala/Open procedure:

  • Warm-up – why it’s important, usual reasons plus getting familiar with pool
  • Importance of pre-race instruction from coaches
  • Importance of post-race feedback

 

 

 

 

CLUB - 5 HRS

Tuesday

Redhill

7.00 - 8.30pm

Thursday

Caterham

7.15 - 9.15pm

Friday

Redhill

8.00 - 9.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards County or higher level championships
  • They should be doing at least level 3 and 4 (level 2 if they have the times for them) Open meets.
  • Competing at the three National Swimming League events each year or working towards making the team for the events.
  • Attendance at Club championships is expected.

Training

Four sessions per week are available. It is recommended to do as many as possible to get the full benefit from the training program. Those wishing to go on to Competition 3 squad and beyond should be aiming for all 4.

Will fit within the squad training structure on whichever night/s they train, depends on age and ability.

JUNIOR COMPETITION 1 SQUAD (JUNIOR A) - 6 HRS 30 MINS

Monday

Caterham

6.30 - 8.00pm

Tuesday

Redhill

7.00 - 8.30pm

Thursday

RGS

6.30 - 7.30pm

Friday

Redhill

7.00 - 8.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards the County championships.
  • They should be doing level 3 and 4 Open meets.
  • Attendance at Club championships is expected.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad (Competition 3 Squad)

Legal over 300m on F/C, Bk/s and Br/s including correct turns and start 

Legal 75 fly with 2 stroke breathing including correct turns and start/finish

Legal 200m Medley (inc starts/turns and finishes)

Starts all strokes not surfacing before the flags – must be effective and quick

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line over measured set of 8 x 100 f/c with 20 secs rest Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall on approach) 

Correct use of flags on Bk/s for both turns and finishes (not looking for end – head still no speed reduction)  Able to swim 600 F/C and 600 Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer at end of lane (start or finish of repeat)
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.
  • Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds). Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns i.e. 100m medley and 200m medley
  • Relay IM – should know relay medley order (differences from individual medley) Able to demonstrate understanding of basic competition rules:
  • Starts – what will get you disqualified – wrong strokes, moving before start etc.
  • Turns – what will get you disqualified – at least one for each stroke turn.
  • Finishes - what will get you disqualified – for fly, Bk/s and Br/s at least one of each

 

 

 

 

        

JUNIOR COMPETITION 2 SQUAD (JUNIOR B) - 6 HRS

Monday

Horley

7.00 - 8.00pm

Tuesday

Redhill

7.00 - 8.30pm

Thursday

RGS

6.30 - 7.30pm

Friday

Redhill

7.00 - 8.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Swimmers should be competing at or working towards the County championships.
  • They should be doing level 3 and 4 Open meets.
  • Attendance at Club championships is expected.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad

Legal over 300m on F/C, Bk/s and Br/s including correct turns and start 

Legal 50 fly with 2 stroke breathing

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall) Able to swim 600 F/C and Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.   Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds). Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns

 

        


PRE SQUAD 1 - 5 HRS

Monday

Horley

7.00 - 8.00pm

Tuesday

Redhill

7.00 - 8.30pm

Friday

Redhill

7.00 - 8.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Attendance at Club championships is expected.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad

Legal over 300m on F/C, Bk/s and Br/s including correct turns and start 

Legal 50 fly with 2 stroke breathing

Front Crawl Bi-Lateral 3 stroke breathing

Stable f/c underwater action – arms staying on correct side of body and not crossing middle line Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall) Able to swim 600 F/C and Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer
  • Leave correct gaps (default 5 seconds) they will also need to use pace clock for this.   Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

Able to demonstrate correct use of pace clock for start times (e.g. red top, variable gaps (5, 10, 15 seconds) and repeat times (swim and rest 2 minutes 30 seconds). Able to demonstrate understanding of basic stroke rules:

  • Fly – 2 stroke breathing, both hands enter together, feet together and under water, 2 handed turn and finish
  • Bk/s – start and finish race on back (be aware of what constitutes ‘on back’, the facing of the chest), use of underwater dolphin kicks as well as bk/s kick, use of flags
  • Br/s – 2 handed turn and finish, ‘mirror image’ of stroke, left side to right side, number of pulls and kicks allowed on start and turns and correct order
  • F/C – reason for 3 stroke breathing, bent arm versus straight arm recovery, not breathing on first stroke out of start and turn
  • IM – should know individual medley order of strokes and differences between medley turns and normal stroke turns

        

PRE SQUAD 2 - 3 HRS 30 MINS

Monday

Horley

7.00 - 8.00pm

Friday

Redhill

7.00 - 8.00pm

Sunday

Redhill

8.00 - 9.30am

Competitions

  • Club Championships.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

 

 

Movement Criteria – To move to next Squad

Legal over 200m on F/C, Bk/s and Br/s including correct turns and start 

Legal 25 fly with 2 stroke breathing 

Front Crawl Bi-Lateral 3 stroke breathing

Good form all 4 above strokes – body position/legs/arms/breathing/timing Good Streamlining starts and turns.

Correct Distances on turns (e.g. not too close to wall) Able to swim 400m F/C and Bk/s without stopping.

Understands Lane discipline and how to use it:

  • no stopping unless at end of lanes then move to side of lane
  • keep out of way of incoming swimmer
  • leave correct gaps (default 5 seconds) they will also need to use pace clock for this.
  • Overtaking always on F/C
  • Able to work out correct direction for lane to swim (Clockwise/anti clockwise – depending on lanes around their one)

        

PRE SQUAD 3 - 2 HRS

Monday

Horley

7.00 - 8.00pm

Friday

Redhill

7.00 - 8.00pm

Competitions

  • Club Championships.
  • Inter club galas (Swimmers will be selected by Team Manager and Head Coach)

Movement Criteria – To move to next Squad

Legal over 100m on F/C, Bk/s and Br/s

Good form all 3 above strokes – streamlining/body position/hand entry

Able to swim 200m F/C without stopping and with good form and turns

        


MASTERS - 2 HRS  

Monday

Horley

8.00 - 9.00pm

Thursday

Dunottar

7.30 - 8.30pm

or

8.30 - 9.30pm

Please note that the Chief Coach has final decision on all matters relating to squad entry.

INITIAL ENTRY TO CLUB

This is by swimming trial; these trials are held on a Friday at Donyngs (Redhill). For ages 13 and under they are at 7.15pm, for age 14 or older at 8.15pm. An assessment will be made against the relevant Squad Criteria. Any swimmers falling short of the criteria will be given advice on what needs to be done to meet the criteria and will be invited to attend another trial at a later date.

MOVEMENT BETWEEN SQUADS

See individual squad movement criteria

On all matters relating to squad memberships the Chief Coach's decision is final.

Members of all squads are expected to achieve their competitive start award as this is a condition of the ASA's insurance policy. Any swimmer who has not achieved this award will be required to start competitive events in the water.

  

 

Last update 09JUN2016