Pink Performance Squad (Competition Level)

LEAD COACH : JO WATERWORTH

INTRODUCTION :

Performance squad swimmers will refine their competitive skills to progress up the competition ladder, they will be aiming for county, NER and National times.

In earlier squads, focus was on skill development whilst gaining a good aerobic base for training whereas in this squad the focus will be more on performance and achieving the best results from each individual.

There will still be a strong focus on skills but there will be an increase in training volume and intensity, by the time the swimmers reach this squad they should be fully prepared for the demands of the Performance Squad.

Pink Performance Squad swimmers will be introduced to training methods, and they will also start using different energy systems through different types of training, e.g. Aerobic, Anaerobic, Anaerobic Threshold, Lactate Threshold, Lactate Tolerance, Lactate Production, Overload, Over distance, Recovery, Power and Strength, and continue with pre/post-pool land work.

Sessions will introduce different training methods such as stroke counting and heart rate monitoring to achieve certain goals. In this squad swimmers will still be trained as individual medley swimmers (400IM) but will also start to develop in their main stroke, up until this point swimmers ideally should not have a main stroke.

Swimmers will be expected to compete in all club galas, league galas (when selected) any open galas selected by the head coach and any other competitions/galas which give benefit to the overall performance of the swimmer

Equipment that swimmers will be introduced to are :

  • Hand Paddles
  • Strength and power aids (and land training eg TheraBand, foam rollers)

TRAINING TIMES :

DAYTIMETYPEVENUE
Monday18.30-20.30SwimThirsk Pool
Tuesday19.00-20.30SwimThirsk Pool
Thursday19.00-20.30SwimThirsk Pool
Friday19.00-21.00SwimThirsk Pool
Saturday07.00-08.30SwimThirsk Pool
Sunday07.00-08.00SwimThirsk Pool

Total Amount Of Weekly Pool Time : 9.5 Hours Per Week

AIMS AND OBJECTIVES :

  • Master race skills (starts, turns, finishes, race pacing and tactics)
  • Maintain improvement on effective stroke skills (all 4 strokes)
  • Ensure that all swimmers can complete 800/1500m Freestyle, 400 IM, 200m of each stroke under race conditions *all with legal turns/finishes as per SE rules and regs.
  • Aiming to compete at County/NERs and higher
  • Maintain the development of the swimmers as all round athletes

SELECTION CRITERIA :

  • Minimum attendance of 4 sessions/week in previous squad unless discussed and cleared by the squad coach/teacher
  • Regular attendance in competitions (club/League/Graded galas)
  • Demonstration of progression in performance in the following B Squad test sets:
  • 200m FC kick stamina test set
  • 24 x 100 FC descending set
  • 300m timed kick
  • 50 FC AT test set
  • And to be able to work towards A squad test sets of:
  •   800IM kick
  • A2 200FC pace set

COMMITMENT CRITERIA :

  • Minimum attendance of 4 sessions/week, (6 hours per week) unless discussed and cleared by the head coach
  • Always arrive on poolside 10 minutes before the session is due to start with hats and goggles on ready to go
  • Always arrive with the following equipment: – Hats (1xspare), Goggles (1x spare), kick board, pull buoy, fins , drink (1L per 1 hour) snorkel, hand paddles
  • Compete in all club galas unless discussed and cleared by the head coach
  • Compete in all league galas the swimmer has been selected for unless discussed and cleared by the coach/manager of that league
  • Attend a minimum of 3 open gala during the year representing the club
  • Attend any other competitions/galas selected by the head coach which will benefit progression of the swimmer
  • Sessions must be completed to the best of the swimmer’s ability maintaining a positive attitude and being a good role model to younger swimmers in other squads.

EXIT CRITERIA :

  • Swimmers fail to achieve the published attitude & commitment criteria unless discussed and cleared by the head coach.
  • Swimmers fails to adhere to the TWHST code of conduct
  • Swimmers not conducting themselves in a way that they can achieve the squads aims and objectives (Technical, Physical, Mental) in this instance they may be moved into a different squad
  • Injury- swimmer may be given temporary programme. This will be on an individual basis in agreement with the Head Coach