YOUTH COUNTY POTENTIAL SQUAD

Lead Coach:  Head Coach, David Terry and Assistant Coach, Jake Howes

Introduction

This squad is for swimmers who:

  1. Can complete 10 x 100m Frontcrawl with a Turn Around Time of 1 min 45 secs
  2. Can complete 6 x 100m Ind Medley with a Turn Around Time of 1 min 55 secs.
  3. Wish to pursue their sport to County Level and above.
  4. Have the desire to continue their personal development
  5. Have the support of parents/guardians.
  6. Agree to and adhere to the squad Code of Conduct.

Entry into YOUTH COUNTY POTENTIAL SQUAD is by Head Coach invitation only.

Objectives

The objective of this squad are in line with the ASA Long Term Athletic Development plan building on Stage 2, which is Club Squad 1’s primary objective and progressing through to Stage 3:

Stage 2 – SwimSkills: Building technique!

Focusing on the young swimmer - learning how to train and develop skills of the sport.  Learning basic technical/tactical skills and ancillary capacities, including the following :

  1. Develop and improve Stroke technique on all four competitive strokes.
  2. Learn basic stroke drill progressions of all four competitive strokes.
  3. Practice IM swimming sets.
  4. Learn and perfect starts, turns, and finishes on all four competitive strokes and IM turns.
  5. Learn perfect relay takeovers.
  6. Independently monitor training by using the pace clock.
  7. Complete a well-balanced training programme that includes varied pace swims, basic swimming speed, pacing, and overdistance swims.
  8. Learn the rules of the sport.
  9. Increase the distance covered in training sessions to improve endurance.
  10. Participate in club time trials, performing a variety of strokes and distances.
  11. Participate in local meets, galas at a relevant level.
  12. Learn and practice basic stretching and basic body-weight exercises including core strength work.
  13. Take responsibility for training equipment required at each training session (see list below).
     

Stage 3 – Training to Train: Building the engine!

A continued emphasis on aerobic conditioning, a greater individualisation of fitness and technical training.  Focusing on training rather than competing with the training predominantly of high volume, low intensity workloads.  It is important to emphasise that high volume, low intensity training cannot be achieved in a limited time period, and therefore the time commitment to training should increase significantly.  There will be specific target competitions undertaken throughout the season, which swimmers in this squad will be expected to compete in.  Periodisation of training in the training year will be dictated by the Head Coach. Swimmers will continue to develop suppleness and strength, land training will include the use of ‘own body weight’ exercises, light dumbbell and Core Stability exercises. 

If insufficient time is devoted to training Stages 2 & 3 then it is highly unlikely the young swimmer will reach their full potential.

Swimmers are expected to follow ALL aspects of the programme. 

Basic weekly training schedule

An Example is available here.

The schedule is subject to change due to the performance cycle.

Attendance

There are 8 available sessions and swimmers are expected to attend a minimum of 6 sessions per week with 2 early mornings. Swimmers should note that to gain maximum benefit from the programme they need to be achieving an attendance figure of 85% or more.

Morning Training Sessions:

To enable progression competitive swimmers need to adapt to competing hard and fast during morning heats.  To permit adaptation swimmers should make should make every effort to attend morning sessions backing the morning session up with the evening session (when finals tend to be held).

Application & Attitude:

As stated above this squad is for those who wish to achieve Hampshire County Championships. Competitive swimming is a Training Orientated Sport, YOUTH COUNTY POTENTIAL SQUAD swimmers must apply themselves to each and every training session with a positive ‘Can Do ‘attitude.

Competitions

Each training cyle will be meticulously planned by the Head Coach. Throughout each planned training cycle there will be a TARGET MEET (s) (licensed by the ASA), which forms the final Mesocycle(s) for that particular training cycle.  To needlessly compete outside the final Mesocycle will result in a break to the set programme, which, in experience, has led to poor performance and often, a demoralized swimmer, competing outside the programme undermines the work set by the Head Coach and is discouraged.  Swimmers are to compete at competitions directed by Head Coach only.

Punctuality

Swimmers should arrive punctually for training and should be enthusiastic to do so. Swimmers should aim to complete each and every session (especially morning sessions) and arrange transport to enable them to do so.

Squad Fees:

Fees are payable monthly by standing order. 

Equipment

At this level, swimmers are expected to have their own equipment.  Swimmers should arrive punctually for training with the following equipment properly adjusted and in good working order prior to the start of each session.

Training Equipment:

  • Swimming costume or trunks
  • Drag Pants
  • Towel
  • Goggles (preferably 2 x Pairs)
  • Club Swim hat (if worn in training)
  • Pullbuoy
  • Band
  • Drinks bottle (700ml)
  • Fins
  • Hand Paddles
  • Skipping rope
  • Snorkel (finnis-type)
  • Stretch cords

Competition Equipment:

  • Racing Costume or trunks to be worn in races only
  • Training Swimming costume or trunks to be worn in Warm-Up & Swim Down
  • Club Swim Hat
  • Drag Pants to be worn in Warm-Up & Swim Down
  • 2 x Towels
  • 2 x Pairs of Goggles
  • City of Southampton Swim hat (to be worn by ALL swimmers)
  • City of Southampton SC Red Shirt.
  • At least 2 x Drinks bottle (700ml)