Swim Academy Silver (SAS)
Wednesday 5.00 - 6.00pm
Thursday 4.45 - 5.45pm
Friday 5.00 - 6.00pm
Sunday 9.00 - 10.00pm
Goals
- Develop Stroke technique on all 4 strokes
- Learn more complex stroke drill progressions as per below
- Endurance & Speed training
- Improve and develop technique on all 4 strokes - coach control in 25m
- Stroke drill progressions as per below - in 25s using Fins
- Endurance & Speed training
- Practice IM swimming sets
- Starts, Turns & Finishes on all 4 strokes
- Relay takeovers
- Sculling
- Independent use of pace clock
- Learn rules of the sport
- Demonstrate good lane discipline
- Club/Squad time trials every 6th week - vary stroke & distance
- Develop stretching skills and competence.
Criteria to move to next level
- 5 x 100 FC on 2.30 with correct turns
- 5 x 100 BC on 3.00 with correct turns
- Competent on IM training sets working towards 5 x 100 IM
- Be confident on swimming 100m events in competition
- Working towards or attending all 4 sessions per week
Sample Training Plan
