Swim Academy Bronze (SAB)

 

 

Tuesday      4.45 - 5.30pm

Thursday    6.30 - 7.15pm

Sunday      10.00 - 11.00am

 

 

Goals:

  1. Stroke technique on all 4 strokes - coach control in 25m
  2. Stroke drill progressions as per below - in 25s using Fins
  3. Endurance & Speed training
  4. Intro to IM
  5. Starts, Turns & Finishes on all 4 strokes
  6. Relay Takeovers
  7. Sculling
  8. Intro to pace clock
  9. Intro to rules of the sport
  10. Intro to lane discipline
  11. Club/Squad time trials every 5/6th week - vary stroke & distance
  12. Encourage punctual start times
  13. Intro to basic stretching
  14. Training equipment

 

 

Criteria to move to next level

  • 100FC with tumble turns & bilateral breathing
  • 100 BC as above
  • 100 BR with turns
  • 50 BF with fins & correct turns
  • 100 IM with turns
  • Competitive start
  • Correct finishes on all 4 strokes

 

 

Sample Training Plan