Squad 4 Coach: George Rae

Criteria for entry to Squad 4

Good attendance, punctuality and attitude in squad 5

Technique and Skills

• Front Crawl executed with good technique, and bilateral breathing
• Backstroke executed with good technique and use of backstroke flags
• Breaststroke with feet turned out, proper timing and no screw kick
• Ability to produce fly kick well, and maintain reasonable technique on full stroke with simultaneous arm recovery over water, for 25m.
• Ability to swim 100m broken IM and 50m IM switch
• Should be able to perform legal turns on all strokes-B/C touch turn sufficient
• Ability to dive off block competently

Knowledge

• Good lane discipline and able to follow coach instructions
• Should be able to use pace clock to time set rest
• Ability to carry out simple pre swim land warm up

Water Skills

• Ability to perform 2 different sculling actions
• Should be able to do star and pencil floats well
• Tread water for 2 minutes

Continuous Swimming ability

• Front Crawl 100m
• Back Crawl 75m
• Breaststroke 75m
• Butterfly swim 25m
• IM swim 50m switch
• F/C kick 100m continuous

Entrants to squad 4 should be able to cope with approx 1000m distance in 45 minute session. (Comprising warm up, tech set, main set, swim down)