Richmond Dales ASC

Squad Coach: Ryan Livingstone

A Squad

Aims To Increase number of Swimmers qualifying, making finals and winning medals at National Youth and Age group Championships To increase the number of relay teams qualifying, making finals and winning medals at National Youth and Age gro Championships Prepare Swimmers to be successful at British Championships and Junior International Level Place swimmers on County, Regional and National Teams & Programs To Develop a highly skilled, committed and enthusiastic squad of swimmers Prepare swimmers for entry into a Senior Elite Group at University or High Performance Centre

Objectives Maximise swimmers technical skills on all 4 strokes and underwater kick Create an Individual training plan suitable for the needs of each athlete in line with LTAD Continue to make improvements in the athletes aerobic capacity Greater emphasis on intensive forms of training such as Race Pace, Anaerobic Capacity, Anaerobic Power and Aero Power Maintain/Increase training volume post-maturation Use Strength & Conditioning as an additional means to improve competition performance Educate swimmers and parents on basic physiology, nutrition and recovery. Include a Psychological skills training program as part of the annual plan Develop tactical skills and optimal race pacing/strategies Provide Long Course Training Opportunities Entry Criteria Swimmers should have achieved at least 2 of the published squad entry times at a designated meet Aged 13+ (High performing Females may be fast tracked prior to this) Minimum 75% Pool Session Attendance in B Squad Minimum 50% Land Session Attendance in B Squad Regular participation in competitions Has a positive attitude towards training & racing TEST SET 1: T-2000 Time Trial Result Males: Under 26mins 40secs / Females: Under27mins 30secs TEST SET 2: 400m 1st Stroke Kick Test Under 7mins 30secs TEST SET 3: Timed 15m Underwater Dolphin Kick Under 9.5secs Commitment Criteria Aged 16/Over: Minimum 75% Pool Training Attendance (6 Sessions per week) Aged 15/Under: Minimum 63% Pool Training Attendance (5 Sessions per week) Minimum 50% Land Training Attendance from the 4 available sessions Arrive onto to poolside at least 5 minutes before the start of every session Arrive with correct equipment and 1 drinks bottle per hour of training. 100% Commitment to training outside of the pool, to include sleep habits and nutrition. Maintain at least of normal training hours during exam periods Enter and compete in all meets as outlined by the squad coach. Compulsory Participation at the Annual Club Gala Strive to be a positive role model for swimmers in other squads Exit Criteria Swimmer unable to maintain the above listed commitment criteria Swimmer unable to adhere to RDASC Code of Conduct

Males 15/Over 27.40 57.60 2:10.00 4:43.0 13-14 27.40 1:01.00 2:13.00 4:46.00 Event 50 Freestyle 100 Freestyle 200 Freestyle 400 Freestyle 800 Freestyle 18:.00.0 36.00 1:20.00 2:55.0 33.00 1:08.00 2:28.0 30.80 1:07.00 2:25.00 2:32.00 5:27.00 18:40.0 36.00 1:24.00 3:01.00 33.00 1:11.00 2:34.00 30.80 1:11.00 2:40.00 2:31.40 5:11.00 1500 Freestyle 50 Breaststroke 100 Breaststroke 200 Breaststroke 50 Backstroke 100m Backstroke 200 Backstroke 50 Butterfly 100 Butterfly 200 Butterfly 200 IM 400 IM 39.00 1:30.00 3:12.00 35.00 1:18.00 2:46.00 34.00 1:17.00 2:58.00 2:47.00 6:06.00 12/Under 30.00 1:08.00 2:29.00 5:09.00 10:34.00

Females 13-14 30.00 1:06.00 2:21.00 4:57.00 10:12.00

15/Ove

30.00

1:05.0

2:20.0

4:50.0

9:55.0

39.00 1:29.00 3:10.00 35.00 1:16.00 2:41.00 34.00 1:15.00 2:48.00 2:42.00 5:50.00

39.00

1:27.0

3:06.0

35.00

1:15.00

2:39.0

34.00

1:14.00

2:40.0

2:40.0

5:40.0

Table 1: A Squad Entry Times: Swimmers must have achieved 2 of these times before be into the Squad. These times must have been achieved in a Long Course (50m) Pool.
Training Kit: Snorkel A Squad Finis Swimmer Snorkel Mosconi Frontal Snorkel Speedo Central Snorkel

Zoggs Central Line Snorkel Hand Paddles Arena Elite Hand Paddles Arena Vortex Hand Paddles Beco Power Paddles TYR Catalyst Paddles Speedo Power Paddles Speedo Biofuse Paddles Finis Zoomers Gold Finis Zoomers Red Finis Zoomers Blue Speedo Elite Kickboard Jaked Large Kickboard Finis Kickboard Pull Buoy (Any of those listed that are standard pull buoy shape) Finis Tempo Trainer Pro

Fins

Kickboard

Pull Buoy

Tempo Trainer