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Age Standard:
13 and Up
Time Standard Requirement:
Swimmer must have attained three BLUE times in 3 different strokes for 13-14 age group
Training Time per Week:
Pool Time: 6-8 sessions / 2 ½ - 3 hours each
Dry-land: 2 days / 30 minutes each
Volume/Session:
5,000-10,000 yards
Yearly Training:
50-52 weeks
Training Objectives:
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Concentrated training around 500 Free and 400 IM
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Increased volume and intensity training
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Begin to specialize
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Perfect technique and skills
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Strength and flexibility program (dry-land exercises)
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Transfer power into swimming performance
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Cross training activities (water-polo)
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Maintain attendance goals
Motor Learning Objectives:
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Refine stroke technique during all speeds and intensity of swimming
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Adapt to diverse training methods
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Apply strength and power to swimming performance
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Specialize in strokes and competition distances
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Retain range of motion and muscular coordination at all swimming speeds
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Refine race skills, starts, turns, tactics and pace etc.
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Learn to taper for peak performance
Knowledge and Attitudes:
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Enjoyment of the process (goal setting) and product (attainment of goals) of swimming
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Understanding and practicing performance management skills such as nutrition, warm-up and cool-down strategies, mental skills etc.
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Become independent: take on responsibility of working with the coaches and taking responsibility of self
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Improve personal skills including education and vocational objectives
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Maintain a daily training log/goal sheets
Competition Objectives:
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Attend some Club ABC meets and ALL Senior team meets
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Attain sectional and National times
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Selection of events begins to focus on stroke and distance
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Race skills and mental skills are perfected
Swimmer assignment maybe subject to coaches discretion - Rev. 05/10
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