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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