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SQUAD

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After swimmers have obtained the necessary skills to pass the advanced levels of the learn to swim program. All squads are run by the Head Coach. Swimmers are constantly monitored to ensure they are swimming at the correct level.

Stroke Development Squad (45mins)

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Stroke Development Squad (45mins)

Entry level

A graduate of our learn to swim program or competent new swimmer. All swimmers are assessed prior to entry.

Goals

Introduction of club drills and basic competition skills. Stroke Development is the main focus along with learning to enjoy racing.

Exit level

• 12.5m fly - correct timing of arms and legs, no breathing

• 50m back - good technique

• 50m breast - correct timing, correct kick, with streamlined glide

• 50m free - good technique and tumble turn with 3/4 catch up

• Track start dive, streamline off wall on front and back

• Basic breaststroke pull out

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Skills Development Squad (1hr)

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Goals

• Primarily technique and skills focusing on all strokes

• Aerobic conditioning

• Correct starts

• Correct turns in all strokes

• 25m fly with breathing

• Read whiteboard and clock

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Exit level

Swimmers must be competent with:

• Maintain correct head position in all strokes

• Always do one pull underwater when pushing off or turning in breaststroke

• No breathing on first stroke after start or turn in freestyle

• Correct streamline and kicking after turns and starts

• Swimmers should also be able to complete the following: 4 x 50 fs (1.15), 4 x 50 bk or br (1.30) 4×50 k (1.30)

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Training Development

4-5 sessions/ week depending on age and development

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Goals

• Introduction of dryland program

• Competing at regional level competition

• Emphasis on aerobic development and pacing and specific technical improvements

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Equipment

It is wished that you begin to have your own equipment bag with the following: FINS, KICKBOARD and PADDLES