Pink Squad (Competition Level)
LEAD COACH : JO WATERWORTH
INTRODUCTION :
The Pink squad is the progression from the WHITE SQUAD. In this squad not only will you continue your development on all 4 strokes but you will also be introduced to different methods of training and also different energy systems through different types of training (Over distance, Anaerobic Threshold, HVO).
Swimmers in this squad will also increase the amount of competitions/galas they attend (club, league, Graded and open) Swimmers in this squad will also do a majority of their overall volume on kick (25-30%). Swimmers in this squad will be trained as Individual Medley swimmers with the 200 IM being the main focus for every swimmer.
Also as part of this squad swimmers will be introduced to an understanding of the importance of land training and cross training. This will include core strength and stability, circuit exercises and flexibility exercises. New equipment that will be introduced to this squad are: Snorkel, Hand Paddles.
TRAINING TIMES :
| DAY | TIME | TYPE | VENUE |
|---|---|---|---|
| Tuesday | 19.00-20.30 | Swim | Thirsk Pool |
| Thursday | 19.00-20.30 | Swim | Thirsk Pool |
| Friday | 20.00-21.00 | Swim | Thirsk Pool |
| Sunday | 07.00-08.00 | Swim | Thirsk Pool |
Total Amount Of Weekly Pool Time : 5 Hours Per Week
AIMS AND OBJECTIVES :
- To ensure athletes are able to complete 400 freestyle, 200 IM, and 100m on each of the competitive strokes under race conditions, including correct and legal turns as per SE guidelines and rules
- To prepare swimmers for the demands of Pink Performance Squad
- To continue improvement on competition skills (starts, turns, finishes)
- To continue development on effective technique on all 4 strokes
- To undertake increased volume of aerobic training
- Provide swimmers with the opportunity to participate in competitions relevant to their ability
- Develop individuals as all round athletes through a variety of cross training
SELECTION CRITERIA :
- Minimum attendance of 2 sessions/week in previous squad unless discussed and cleared by the squad coach
- Demonstration of progression in performance in the following White Squad test sets:
- 800 FC kick
- 50FC stamina pace set
- 12 x 100FC descending set
- 400IM kick
- And to be able to work towards B squad test sets of:
- 200m FC kick stamina test set
- 24 x 100 FC descending set
- 300m timed kick
- 50 FC AT test set
COMMITMENT CRITERIA :
- Minimum attendance of 3 sessions/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: –Hat (+spare), Goggles (+spare pair), Drink (1L per 1 hour), kick board, Pull buoy, Fins, Paddles
- Compete in all club galas, unless discussed and cleared by the head coach
- Compete in league galas when asked unless discussed and cleared by the teacher/coach in charge of that league
- Maintain and update relevant areas of the squad log book
- Attend any other galas/competitions selected by the coach unless discussed and cleared by the coach/teacher of the squad
- Attend a minimum of 3 open gala during the year, must be registered as @swim Compete’ with SE
- Sessions must be completed to the swimmer’s best ability maintaining a positive attitude throughout and starting to providing the younger members with role models and people who they can look up to
EXIT CRITERIA :
- Swimmers unable to achieve the published commitment criteria unless discussed and cleared by the squad coach/teacher
- 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
- Inconsistent attendance eg missing more than two weeks without explanation