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

  1. Develop Stroke technique on all 4 strokes
  2. Learn more complex stroke drill progressions as per below
  3. Endurance & Speed training
  4. Improve and develop technique on all 4 strokes - coach control in 25m
  5. Stroke drill progressions as per below - in 25s using Fins
  6. Endurance & Speed training
  7. Practice IM swimming sets
  8. Starts, Turns & Finishes on all 4 strokes
  9. Relay takeovers
  10. Sculling
  11. Independent use of pace clock
  12. Learn rules of the sport
  13. Demonstrate good lane discipline
  14. Club/Squad time trials every 6th week - vary stroke & distance
  15. 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