Gold Squad

Aims

  • Efficient technique on all four strokes plus starts and turns.  
  • Speed over short distances. 
  • Aerobic endurance on longer sustained swims.
  • Short rest interval training
  • Use of test sets to monitor progress
  • Basic training competences. 
  • Comp. skills. 
  • Mental skills, nutrition and hydration. Set goals and complete log book
  • Provide swimmers with the opportunity for long course training

Objectives

  • Swim 800m Freestyle Good start, turns and kick 5m u/water at start. Under 12.45
  • Swim 200m Backstroke .Good start, turns and finish. 7m u/water at start. Under 3.15 
  • Swim 200m Breaststroke. Good start, turns and finish.7m u/water at start. Under 3.30
  • Swim 200m Butterfly. Good start, turn and finish.7m u/water at start. Under 3.30
  • Swim 400m IM Using correct technique and good starts and turns. Under 6.30
  • Kick 200m Freestyle Under 3.45 Kick 200m Breast or Fly Under 4.00
  • Kick 200m Backstroke Under 4.10
  • Demonstrate 4x25m dive start freestyle sprints under 14 secs
  • Swim 1500m Freestyle Good start, turns and kick 5m u/water at start and turns Under 21.30.

Please refer to club news and club calendar for training times – revised schedule due to COVID 19