Competitive Swim Training Progression

 

DEVELOPMENT AND MOVEMENT GUIDE FOR SWIMMERS THROUGH THE CLUB

PRE COMPETITIVE GROUP

  • To be confident and able to swim two strokes at least 25m and two developing (usually Breaststroke and Butterfly)

Goals:

  • NPTS 7 & 8 – LTAD Swim Skills
  • Develop efficiency in three strokes (Front crawl, Backstroke, Breaststroke)
  • Being introduced to the ASA Laws of Starts and Turns
  • Working towards Competitive Start Award

Sessions: (Max 1.45 hr pool time)

 

JUNIOR SQUAD

Swimmers age: 8-10 years old

  • To have three efficient strokes and one developing (usually Butterfly)
  • Correct starts, turns and finishes on all strokes

Goals:

  • NPTS 8 & 9 – LTAD Swim Skills
  • 200 metres Individual Medley
  • Swimmers will be expected to enter open level competitions and represent the club in Galas
  • Coverage: 1000-1500m per hour session.

Sessions: At least two from timetable, ideally three including SQUAD session (Min 2.45hr, ideally 4.15hrs pool time)

 

INTERMEDIATE SQUAD

Swimmers age: 10-12 years old

  • To be able to swim 200m Front crawl, Backstroke, Breaststroke and 25m Fly

Goals:

  • NPTS 10- LTAD Learning to Train
  • 200m Individual Medleys
  • 100m Fly
  • 400m & 800m Front crawl

Timed sets:

  • 10 x 100m Front crawl
  • 10 x 100m Individual Medley
  • Aspires to County, District and National Competitions
  • Swimmers will be expected to represent the club in Galas
  • Coverage: 1500-2500m per hour session.

Sessions: at least three from timetable, including SQUAD session (Min 4.15hrs pool time)

 

INTERMEDIATE FITNESS

Swimmers age: 10+ years old

  • Three efficient strokes and one developing (usually Butterfly)
  • May want to swim for club in galas
  • Want to just keep fit through swimming
  • Coverage: 1500+m per hour session

Sessions: any two from Sunday, Monday, Wednesday or Friday.

SENIOR SQUAD

Swimmers age: 12+ years old

  • To be able to swim 200m Individual Medleys
  • 400m & 800m Front crawl
  • 100m & 200m Fly

Goals:

  • LTAD Training to Train/Compete
  • 400m Individual Medleys
  • 800m &1500m Front crawl

Timed sets:

  • 8 x 200m Front crawl
  • Negative-splits sets
  • Aspires to County, District and National Competitions
  • Swimmers will be expected to represent the club in Galas
  • Coverage: 3.500m per hour session.
  • Sessions: at least four from timetable, including SQUAD session (Min 5.30hrs – Max 7.30hrs pool time)

 

SENIOR FITNESS

Swimmers age: 12+ years old

  • May want to just keep fit through swimming
  • Cannot commit to 4/5 sessions per week
  • May want to swim for club in galas
  • Want to just keep fit through swimming
  • Coverage: 2500+m per hour session

Sessions: any two from Sunday, Monday, Wednesday or Friday.

 

Progression to the next squad group is at the coaches’ discretion. Swimmers must satisfy Head Coach and squad coaches that they are able to cope with the relevant training.

VASC28b

VERULAM AMATEUR SWIMMING CLUB

(Affiliated with Swim England East Region)

www.verulam-asc.org.uk

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