PathwaysTriceratopsStegosaurusPterodactylT-rexSpinosaurusVelociraptorFitness Squad

SWIMMING PATHWAYS

Coaches explanation to follow:

Progression from Learn to swim > Competing for National events, or just fitness for related sports – we cater for the lot.  Check out out squads, the critera and goals.










Triceratops

LEARN TO SWIM

Training Objectives:

● Learn the basics of swimming freestyle, backstroke and breaststroke
● Learn Butterfly kick movement
● Complete 50 m of each stroke with excellent technique (except butterfly)
● Introduce racing skills including streamlines, starts and turns for the above strokes

Entry Criteria:

● Be 12 years and under
● Be able to swim 25 m freestyle, backstroke and breaststroke
● Be confident in the water
● Option to be registered as member of Swimming New Zealand

Squad Goals:

● Attend at least one swim session per week (up to three sessions available)
● Arrive five minutes early for training to ensure squad starts on time
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Participate in club nights

Stegosaurus

LEARN TO COMPETE

Training Objectives:

● Develop the basics of swimming freestyle, backstroke and breaststroke over an
increased distance
● Introduce full Butterfly stroke
● Complete 100 m of each stroke with excellent technique and 25 m butterfly
● Complete 100 Individual Medley with legal race turns and underwaters
● Introduce aerobic swimming and mini sets
● Introduce racing skills including streamlines, starts and turns for all strokes
● Compete in local race nights and introductory local meets

Entry Criteria:

● Be 13 years and under
● Can competently swim 50 m of each stroke (except for butterfly)
● Be confident in the water
● Option to be registered as member of Swimming New Zealand

Squad Goals:

● Attend two or more swim session per week (four sessions available)
● Arrive five minutes early for training to ensure squad starts on time
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Participate in club nights

Pterodactyl

JUNIOR DEVELOPMENT

Training Objectives:

● Refine technique across all strokes
● Improve endurance
● Become familiar with racing, pacing and using the clock
● Complete required aerobic sets for all strokes with excellent technique and 50 m butterfly
● Competently and legally swim 100 IM

Entry Criteria:

● Minimum registration as a club swimmer with Swimming New Zealand
● Can competently swim strokes with good technique across 100m
● Can swim 25 m butterfly without stopping
● Can swim 100 FR in under 2.30 with excellent technique and skills

Squad Goals:

● Attend minimum three sessions per week (five sessions available)
● Arrive five minutes early for training to ensure squad starts on time and to get gear sorted
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Support the team and other swimmers
● Attend club race nights and local junior meets e.g Gold Coast Meets

T-rex

DEVELOPING PERFORMANCE

Training Objectives:

● Swim aerobically with excellent technique across all strokes
● Train and race all strokes and events across 50, 100 and 200 m
● Training focus on technique refinement, IM, increasing fitness
● Introduce dryland warm up, core conditioning

Entry Criteria:

● Registered as a competitive swimmer with Swimming New Zealand
● Can competently swim all four strokes with good technique
● Can swim 6×100 FR @ 2.00, minimum 1.15 pace for BR and BK
● Have a minimum 1 year competition experience
● Be aiming to qualify for regional championships, Junior Festival, DIV II

Squad Goals:

● Minimum attendance 4 sessions per week
● Arrive 5 minutes prior to dryland and pool sessions every day
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Support the team and other swimmers
● Attend club race nights, local meets and regional championships

Spinosaurus

DEVELOPING NATIONALS

Training Objectives:

● Compete at National Meets including DIV II and NAGS
● Build anaerobic capacity and VO2 Max
● Train for and race all strokes and distances
● Introduce distance racing
● Training focus on middle distance, IM
● Basic strength building through dryland

Entry Criteria:

● Registered as a competitive swimmer with Swimming New Zealand
● Minimum age 13 years
● Qualified or near qualifying for DIV II and NAGS
● Can meet required pacing times during training
● Commit to attendance expectations
● Be a role model within the club for younger athletes
● Volunteer at local meets and race nights

Squad Goals:

● Minimum attendance 5 sessions per week
● Arrive 5 minutes prior to dryland and activation every day
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Support the team and other swimmers

Velociraptor

PERFORMING NATIONALS

Squad Objectives:

● Compete at National Meets including NAGS and Opens
● Specificity in training
● Perform (final and medal) at National Meets
● Qualify for and compete at international competitions
● Introduce strength program incorporating gym access and membership

Entry Criteria:

● Registered as a competitive swimmer with Swimming New Zealand
● Minimum age 15 years
● NAGS finalist or Opens qualification
● Has met Developing Nationals criteria for minimum 1 year
● Commit to all available sessions including dryland sessions
● Be a role model within the club for younger athletes
● Volunteer at local meets and race nights

Squad Goals:

● Attend all expected sessions per week (to be discussed on an individual basis)
● Arrive 5 minutes prior to dryland and activation every day
● Be positive and enthusiastic towards swimming
● Give 100% in training and when learning new skills
● Support the team and other swimmers

Fitness Squad

FUN AND FITNESS

Training Objectives:

  • Improve swimming fitness
  • Build aerobic endurance
  • Cross training for other sports (triathlon, surf, water polo, etc)

Criteria:

  • Be over 12 years of age
  • Can swim 8×100 FR on 2.30 cycle

Squad Goals:

  • Attend at least one swim session per week
  • Arrive five minutes early for training to ensure squad starts on time
  • Be positive and enthusiastic towards swimming