Squad 3
Squad 3 Coach: Lauren Kennedy
Criteria for entry to Squad 3
Attendance and Attitude
- At least 3 out of 4 morning sessions and all 3 evening sessions, unless specific, reasonable reasons
- Good attitude towards swimming, all coaching staff, warming up and punctuality
Technique and Skills
- 4 competitive strokes: all starts, turns and finishes as per SASA laws
- Beginning to execute Individual Medley swimming
- Basic knowledge of competition rules
- Use of sculling techniques to aid swimmers ‘feel’ for the water and to aid skill acquisition
- Continuous steady relaxed swimming over increasing distances as technique allows, with introduction to interval training
- Introduction to basic swimming speed for distances of 2m and 5m
- Ability to complete all three tests sets (endurance, skill and speed)
Training Competencies
- Use of pace clock for starting, resting, timing swims,
- Lane swimming discipline: order, direction, overtaking,
- Use of Equipment: goggles, floats, flags, flippers, pull buoys, kickboards
- Awareness of effort: steady, acceleration, fast finish, descending
- Maintenance of technique: smooth and controlled strokes
- Capable of undertaking warm-up exercises on land
- Capable of 6 land exercises with own body weight
Continuous Swimming Holding stroke pattern with even pace and relevant skills
- 400 Freestyle
- 200 Backstroke
- 200 Breastroke
- 100 Individual Medley
- 500 Butterfly
ScullingShowing a good knowledge of at least 4 different sculling positions (e.g. head and feet first, pine/supine, hands by side)Interval Training: Holding stroke pattern with legal skills
- Front crawl - 4 x 100m with 20 seconds rest
- Backstroke/ Breaststroke - 4 x 50m with 15 seconds rest
- Butterfly - 6 x 25m on: 45seconds
Kicking Practises: Ability to kick with and without a board
- Front crawl - 4 x 75m on 2:00
- Breaststroke - 6 x 50m on 1:30
- Backstroke - 6 x 50m on 1:20
- Butterfly - 4 x 50m on 1:20