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A squad
Coached By
| Paul Robbins |
 |
Squad profile
For swimmers who compete at regional and national level.
- Key target to achieve minimum of 4 Regional QT's and 5 Essex QTs (2 QTs in 100m and above for number 1 stroke). Also a QT in 200IM or a 400m event. Minimum of Regional Standard based on most recent qualifying times. If new times are published, performance will be judged against the new information.
- Minimum age 12
- Minimum attendance of 7 sessions per week. Depending on school commitments, this may vary, but will need to be agreed by the Chief Coach
- Work hard and achieve target times during sessions and test sets
- To attend galas when required
- Swimmer must be able to demonstrate that they can achieve swim off times for all strokes
- Squad swimmers may be required to keep a training log and present it to their coach for viewing when requested.
- Movement is dependant on space available - max 25
Places in the squads are subject to regular review.
Squad Entitlements
- Up to 11 training sessions per week
- Gym/land training (applicable to age & personal development)
- Regularly updated Personal Best times
- Personal Development Plans (at the right age)
- Constructive feedback on performance and technique
- Advice on equipment
A2 Squad
- To be used for a recuperation purposes (swimmers from A & B squad). Once the swimmer has recovered from their injury, they MUST achieve the criteria before they move back into their original group. A Development Plan will be put in place to help them achieve their previous level of fitness.
- Also for A & B squad swimmers who have not met their current squads criteria but still want to compete.
- Maximum 3 morning sessions per (Tues, Thurs & Fri)
- To attend galas when required
- Can attend gym sessions
PB Record Card
Time trials are held on a regular basis during training sessions in order for a progress record to be kept of all squad swimmers. Children are expected to record their personal best (PB) times each month in order to see, on paper, their improvements and discuss achievable goals with the squad coach.Training Guidelines
Pre-swim prep.
- Eat 2 hours before you swim,
- Drink before you swim, (around 1 litre in the 2 hours leading up to swim),
- 1 hour before swimming try to relax,
- 15 minutes before swimming, stretch. Touch toes, shoulder rotations and arm stretches,
- Go to the toilet,
- Be ready to swim at your start time and have all equipment ready on poolside,
- Remember - don't swim if you are ill, especially if you have an open wound or a stomach upset.
During the session.
- Warm up slowly, gradually build up to faster swims,
- Stretch shoulders again,
- Only drink after each set, take short drinks,
- Toilet breaks are built into the sessions,
- Swim full lengths, end to end with correct turns and try to avoid cutting corners,
- Make sure you finish each length with the correct touch
Post swim.
- Swim down, to relax the muscles and practice stroke,
- Stretch arms, shoulders and legs,
- Have a hot shower and wash,
- Eat fruit, not sweets or crisps.
Required Equipment
- Pull Buoy
- Kickboard
- Goggles (two pairs)
- Fins (short)
- Paddles (small)
- Drink Bottle. 75ml - 1l
- Asthmatics should ensure that they have an inhaler at the poolside
- Asthmatics must have completed an ASA Medical Form
IMPORTANT NOTE: - Payment for training is expected in advance at the beginning of each month/quarter in all but the most exceptional circumstances (e.g. long term illness or injury). Please note therefore, that missed sessions will not be credited since teacher's fees and pool hire etc. must still be funded.
