Squad 2 Coach: Steve Thomson

Criteria for entry to Squad 2

Technique and Skills

• Four competitive strokes
• Individual medley swimming
• The use of steady relaxed swims over increasing distances as technique allows, with an introduction to interval training.
• Introduction to basic swimming speed for distances of 2m, 5m up to 10m
• Advanced use of sculling techniques to aid swimmers ‘feel’ for the water and to aid skill acquisition.
• Knowledge of competition rules
• Knowledge and execution of competitive skills

Training Competencies

• Use of pace clock for starting, resting and timing single swims
• Awareness of pulse rate
• Correct use of equipment goggles, kick board, pull buoy, fins, and flags
• Awareness of perceived effort: steady pace; acceleration; fast finish
• Capable of 8 land exercises with own body weight
• Capable of undertaking basic stretching routine.

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

• 500m Front crawl with a single recognised breathing pattern.
• 200m Backstroke with good timing and breathing
• 200m Breaststroke with simultaneous whip action kick and relevant circular arm action.
• 100m Individual Medley

 Interval Training: Holding stroke pattern with relevant skill.

• Front crawl - 6 x 100m with 20 seconds rest
• Backstroke/ Breaststroke - 6 x 75m with 15 seconds rest
• Butterfly - 6 x 25m with 20 seconds rest
• Individual Medley - 4 x 100m with 20 seconds rest

Kicking Practices

• Front crawl - 3 x 100m with 30 seconds rest
• Breaststroke - 4 x 75m with 20 seconds rest; DpK, simultaneous whip action
• Backstroke - 2 x 100m with 15 seconds rest; perfect streamline position
• Butterfly - 6 x 25m with 15seconds rest; alternate prone & supine