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Age Standard:
11 and Up
Time Standard Requirement:
Three 11-12 blue times in three different strokes.
Training Time per Week:
Pool Time: 5-6 sessions/1 ½ - 2 hours each
Dry-land: 2 days/30 minutes each
Volume/Session:
4,000-7,000 yards
Yearly Training:
50-52 weeks
Training Objectives:
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Stroke Technique - All strokes
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Increased Volume
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Racing skills
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Speed and acceleration at 50-500 yards (focus on 400 IM’s & 500 Free for 11 and up ages)
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Introduce some intense interval training
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Flexibility (dry-land exercises)
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General body strength (dry-land exercises)
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Movement coordination (dry-land exercises)
Motor Learning Objectives:
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Maintain stroke technique as body proportions change
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Accommodate increases in muscle strength to improve swimming efficiency through dry-land exercises
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Attain diversity of performance goals (compete in various stroke events and distances)
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Improve both steady pace and sprint performance using ‘ideal stroke technique’ in all strokes
Knowledge and Attitudes:
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Enjoyment of pool practice and desire for personal improvement
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Broader knowledge of training methods and the resulting performance outcomes
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Improved personal management skills (balancing training, school and social objectives)
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Develop self-discipline and increasing commitment to swimming
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Maintain a daily training log/goal sheets
Competition Objectives:
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Club ABC meets, JO and Senior meets
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Performance goals should be evaluated regularly, as they apply to both training and competition
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Each race opportunity is used as a learning experience
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Increase number of events to swim at meets
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Increase length of events to swim at meets
Swimmer assignment maybe subject to coaches discretion - Rev. 05/10
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