Intermediate 2 Squad Outline
The
following are intended as guidelines to the structure of Potobello
Swimming Club (PASC) changes where necessary can and will be made.
Squad Objective)
- To further develop and maintain the swimmers stroke technique and discipline over all distances
- To further increase aerobic work load with disciplined stroke and wall work
- To bring an even greater competitive element to training
- To further enhance the swimmers understanding of race prep and strategy
- To further develop the swimmers discipline and knowledge of their chosen sport
- Expansion of events and distance at meets
- To use various in and out of pool cross training activities to build an all round better athlete.
Swimming Syllabus
- Continued development of paced aerobic swimming
- Continued development of speed work
- Continuation of dry land dynamic w/up
- Continued development of race start and takeovers
- HR monitoring
- AM Training
- Basic Nutritional awareness
- Education on the importance of fluid intake during training and competitions.
- Further development of interval training
- Introduction to Log Books
- Goal Setting
- Introduction to video analysis
- Log books
Consideration for Intermediate 2 Squad
- Entry to Intermediate 2 Squad will be a result of successful completion of Intermediate Squad 1. Only once the Intermediate 1 & 2 and Squad Coaches are satisfied with the decision will a swimmer be granted to move to Intermediate Squad. - The final decision will rest with the Club Development Officer.
- Demonstration of good race start and take over
- Proper execution of all four strokes all of the time
- Proper wall work on all four strokes all of the time
- Shows good understanding of aerobic pacing
- Shows good understanding of lane discipline
- Shows understanding of interval training through the use of pace lock
- Regular attendance at Pool & Land sessions
- Full kit bag at all sessions- see Kit requirements for Intermediate 2
- Regular demonstrations of pre swim dynamic w/up without being asked to do so
- Good attitude to training and competition
- Demonstration of support for follow swimmers at training and meets
- Attendance at non-swimming training i.e education, fundraising, or team building activities.
KIT BAG
- Kick Board
- Pull Buoy
- Hand Paddles
- Snorkel (Swimming not Scuba)
- Fins (not Scuba, only short blades)
- Pairs of goggles
- Portobello swim club cap
- 1-2ltr full water bottle
- Inhaler (If needed)
- Land Kit
- Trainers with proper ankle support and grip (No Vans or DC’s)
- Portobello swim club T-shirt
- 1-2 ltr full water bottle
Consideration for Top Squad
- Entry to Top Squad will be a result of successful completion of the Intermediate 2 Squad. Only once the Intermediate 2 & Top Squad Coaches are satisfied with the decision will a swimmer be granted to move to Top Squad. - The final decision will rest with the Club Development Officer. Other routes: Swimmers wishing to enter the Top Squad out with our normal operating structure can do so by arranging a trial. Exceptions to be made in obvious circumstances.
- Regular attendance at Intermediate2 Land and Pool sessions including am sessions.
- Full kit bag at all sessions- see Kit requirements for Intermediate 2 Squad
- Swimmer must possess a positive attitude and be willing to help his/her team mates at all times.
- Swimmer will be willing to take larger responsibility in regards to their own swimming development i.e Arriving on time with full kit, engaging in dynamic w/up without persuasion from coach etc.
- Attendance at meets out with the club champs.
- Mature and professional approach to Training and Competition
- Demonstrates good communication with coach in regards to training and competitions.
- Demonstrated ability to work well under stressful training situations
- Stellar attendance level
- Ability to be self disciplined out with Training.
Portobello A.S.C. Club Development Officer