Squad 1 Coach: Ben Ramsay

Criteria for entry to Squad 1

Technique and Skills

• Four competitive strokes
• Knowledge and comprehensive execution of competitive skills

Training Competencies

• Further consolidation of all previous competencies.
• Improved use of the pace clock to include maintenance of rest over of multiple swims.
• Further utilisation of equipment to include hand paddles.
• Capable of 6 stretching exercises.
• Capable of 10 land exercises with own body weight.
• The further development of basic swimming endurance over increasing distances with intensity swims at threshold, whilst maintaining distance per stroke and stroke rate.

Continuous Swimming: Holding stroke pattern with even pace and relevant skill.

• 800m Front crawl with a single recognised breathing pattern.
• 200m Backstroke with good timing and breathing
• 200m Breaststroke with simultaneous whip action kick and the relevant circular arm action.
• 300m Individual Medley
• 100m or 4 x 50m with 15seconds rest, Butterfly with simultaneous arm recovery over the water.

 Interval Training: Holding stroke pattern with relevant skill.

• Front crawl - 10 x 100m with 20 seconds rest
• Backstroke - 5 x 100m with 15 seconds rest
• Breaststroke - 10 x 50m with 15 seconds rest
• Butterfly - 10 x 25m with 15 seconds rest
• Individual Medley - 8 x 100m with 20 seconds rest;

Kicking Practices

• Breaststroke - 4 x 100m with 15 seconds rest
• Front crawl - 8 x 50m Rest + Swim 75
• Backstroke - 2 x 200m with 20 seconds rest
• Butterfly - 10 x 25m with 15 seconds rest

Sculling: Demonstrating good technique

• Knowledge of at least six different sculling actions (e.g. prone/ supine; head/ feet first)