Squad Training

 

 

Squad Levels

The four Squad Training levels would be: Stingray, Mini Squad, Blue Squad and Gold Squad.

 

STINGRAY SQUAD      45 minute sessions

The aims of these sessions are to:

  • Introduce stretching, warm-up and strengthening exercises.
  • Build the swimmers endurance levels
  • Introduce swimmers to the wide range of swimming drills
  • Teaching correct starts, turns and finishes as per FINA swimming rules.

STINGRAY entry requires a swimmer to be able to swim:

  • 25m Freestyle
  • 25m Backstroke
  • 12.5m Breaststroke
  • 12.5 m Butterfly

 

MINI SQUAD   1 hour sessions

The aims of these sessions are to:

  • Introduce stretching, warm up and strengthening exercises.
  • Develop skills in Freestyle, Backstroke, Breaststroke and Butterfly.
  • Teach correct starts, turns and finishes as per FINA swimming rules.
  • Introduce swimmers to conditioning and interval training sets.

MINISQUAD entry requires a swimmer to be able to swim:

  • 50m Freestyle
  • 50m Backstroke
  • 25m Breaststroke
  • 25m Butterfly

 

BLUE SQUAD  1-1.5 hour sessions

The aims of these sessions are to:

  • Further develop stroke techniques and racing skills
  • Working on components of fitness, in particular aerobic and anaerobic capacity, speed, strength and flexibility

BLUE SQUAD entry requires a swimmer to be able to swim with correct technique:

  • 100m Freestyle
  • 100m Backstroke
  • 50m Breaststroke
  • 50m Butterfly

 

GOLD SQUAD1.5-2 hour sessions

The aims of these advanced training program sessions are to:

  • Develop senior swimmers to the highest individual level possible
  • Encourage swimmers to participate in all available training sessions
  • Educate swimmers on nutrition, stretching, goal setting, competition and good sportsmanship
  • Integrate Gold Squad members into the gym program conducted at Sunnybank

Gold Squad entry requires a swimmer to swim with correct stroking:

  • 100m Freestyle
  • 100m Backstroke
  • 50m Breaststroke
  • 50m Butterfly
  • Complete 10 x 50 m Freestyle on 55 sec intervals and 5 x 100 Freestyle on 1 min 50 sec intervals.

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