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| SQUAD TIMETABLE
kareenap@bigpond.net.au
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OUTLINE OF SQUAD PROGRAM
There are 7 squad levels available for swimmers in the SWIMSTRONG program, as outlined below. All swimmers entering the SWIMSTRONG program undertake an assessment with one of our coaches. Following assessment, swimmers are placed in the appropriate squad for a short “trial period” to ensure that the swimmer is suited to that level. Should a swimmer be required to move to another level, this will be communicated with the swimmer and the parent before any movement occurs.
BRONZE SQUAD
SILVER SQUAD
GOLD SQUAD
STATE DEVELOPMENT SQUAD
NATIONAL AGE SQUAD
NATIONAL OPEN SQUAD
FITNESS SQUAD
JUNIOR PROGRAM
Bronze Squad
The entry level of the squad program is for swimmers who have graduated from Flippa Aquatic Academy “Transition Squad” or have been assessed and accepted into this level in the squad program.
This group focuses on drill/skill development in Freestyle, Breaststroke and Backstroke with an introduction to Butterfly, starts, turns and finishes.
These swimmers are taught to work in a group/squad environment, basic use of the pace clock and an introduction to low level competition.
Swimmers are encouraged to be a member of a swimming club and compete at club night competition.
Session Times:
Choice of Monday, Tuesday, Wednesday, Thursday, Friday 4.00pm-5.00pm or Saturday 9.00am-10am (25m Dive Pool)
Swimmers are required to allocate their training days
Swimmers are encouraged to attend one or two sessions per week or 4-8 sessions per month
Equipment Requirements:
Fins, kickboard, 750ml water bottle
Distance:
1000m-1500m per session
Typical Age Group:
7-10 yrs
Silver Squad
For swimmers who have graduated from Bronze Squad (or similar external program) and/or achieved a State Qualifying time for any event.
This group focuses on drill/skill development in all 4 competitive strokes, including starts, turns and finishes as well as endurance in Freestyle.
Swimmers learn more advanced use of the pace clock, with an introduction to Western Australian Swimming Association (WASA) competition.
Swimmers are encouraged to be a member of a swimming club and compete at club night competitions and selected WASA meets.
Session Times:
Choice of Monday, Tuesday, Wednesday, Thursday, Friday 4.00pm-5.00pm (50m Competition Pool)
Swimmers are required to allocate their training days
Swimmers are encouraged to attend up to three sessions per week or 12 sessions per month
Equipment Requirements:
Fins, kickboard, 750ml water bottle
Distance: 1500-2500m per session
Typical Age Group:
8-11 yrs
Gold Squad
The top end of the Junior Program is for swimmers who have graduated from Silver Squad (or similar external program) and/or achieved a Top 16 WASA State Ranking in 2 or more events.
This group continues to focus on drill/skill development in all 4 competitive strokes, including starts, turns and finishes. Endurance in other strokes begins to develop and swimmers are introduced to the use of heart rate monitors and pacing devices.
Swimmers are encouraged to be a member of a swimming club and compete at club night competitions and selected WASA meets.
Session Times:
Monday, Tuesday, Wednesday, Thursday, Friday 5.00pm - 6.00pm to 6.30pm, Tuesday/Thursday 6.00am - 7.15am
Swimmers are encouraged to attend up to 16-20 sessions per month.
Equipment Requirements:
Fins, kickboard, 750ml water bottle, writing board, Wetronome (optional - available from Kareena), finger paddles (available from Kareena)
Distance:
2500m-3500m per session
Typical Age Group:
9-12 yrs
SENIOR PROGRAM
Junior State Development Squad
The entry level to the senior program is for swimmers aged 10-12 years who have graduated from Gold Squad (or a similar external program) and/or achieved a Top 8 State Ranking in 2 or more events.
This group focuses on more advanced drill/skill development in all 4 competitive strokes, including starts, turns and finishes. Endurance in all strokes continues to develop with a focus emerging in major strokes.
Swimmers are now required to be a member of a swimming club and compete at club night competitions and selected WASA meets.
Session Times:
Monday, Wednesday, Friday 5.30am-7.00am,
Monday to Friday 5.00pm-6.30pm
Swimmers expected to attend 16-20 sessions per month
Equipment Requirements:
Fins, kickboard, 750ml water bottle, writing board, Wetronome and finger paddles (both available from Kareena)
Distance:
4000m+ per session
Typical Age Group:
10-12 yrs
Senior State Development Squad
For swimmers who are 13 years or older who have graduated from Gold Squad (or similar external program) and/or achieved a Top 8 State Ranking in two or more events.
Focus remains similar to that of Junior State Development Squad with more advanced concepts introduced at this level.
Session Times:
Tuesday, Wednesday, Thursday 5.30am-7.00am
Monday to Friday 5.00pm-6.30pm
Swimmers expected to attend 20-24 sessions per month
Equipment Requirements: are the same as for Junior State Developments
Distance: 4000m + per session
Typical Age Group:
13yrs +
National Age Squad
For swimmers who have graduated from the State Development Squad (or a similar external program) and/or achieved a Top 3 State Ranking and desire to achieve a National Age Qualifying Time.
Swimmers are training specifically towards achieving their National goals.
Required to be a member of a swimming club and compete at club night competitions and selected WASA meets
Session Times:
Monday, Tuesday, Thursday, Friday 5.30am-7.30am
Monday, Wednesday, Friday 5.00pm-7.00pm
Saturday 7.00am-9.00am
Swimmers expected to attend 28-32 sessions per month plus land based sessions.
Swimmers in the National Program are placed on an Occupational Therapy Program and a Nutritional Program to complement their overal training program.
Equipment Requirements:
Fins, kickboard, 750ml water bottle, writing board, Wetronome and finger paddles (both available from Kareena)
Distance:
5000m+ per session
Typical Age Group:
12+ yrs
National Open Squad
For swimmers who have achieved a National Age Qualifying time and competed at National Age Championships.
Swimmers are training specifically towards achieving their National goals.
Required to be a member of a swimming club and compete at club night competitions and selected WASA meets
Session Times:
Monday, Tuesday, Thursday, Friday 5.30am-7.30am
Monday, Wednesday, Friday 5.00pm-7.00pm
Saturday 7.00am-9.00am
Swimmers expected to attend 32 sessions per month plus land based sessions.
Swimmers in the National Program are placed on an Occupational Therapy Program and a Nutrition Program to complement their overal training program.
Equipment Requirements:
Fins, kickboard, 750ml water bottle, writing board, Wetronome and finger paddles (both available from Kareena)
Distance:
5000m+ per session
Typical Age Group:
14+ yrs
Fitness Squad
For all swimmers who have graduated from the SWIMSTRONG Junior Program or similar, including teenagers, who are aiming to improve their swimming fitness.
Swimmers will train mostly for endurance freestyle with other strokes included in the program where appropriate.
Session Times:
Monday, Wednesday, Friday 5.30am-7.00am
Wednesday, Friday 6.00pm-7.00pm
Swimmers have the opportunity to train 3 times per week.
Equipment Requirements:
Fins, kickboard, 750ml water bottle, finger paddles (available from Kareena)
Distance:
3000m-4000m per session
Typical Age Group:
12+ yrs (or Year 8 and older)