Intermediate 1 Squad Outline


The Jump from Junior Squad to Intermediate is the next step in the ladder in the development of our athletes at P.A.S.C. The intermediate squad will be the home of those who have demonstrated all the key elements required of them in Junior
Squad and have graduated with the approval and encouragement from all coaches.

Intermediate squad will see the athlete continue to develop their basic skills,however they will now be asked to do this over an ever increasing aerobic base. The Key to success will be to maintain stroke discipline throughout the session,
during speed training or threshold sets, whichever applies.

The continued introduction of Land Work will begin play a large role in the Intermediate Squad. Two land based session per week will help to develop the swimmers ability to avoid injuries to help improve core strength, flexability and coordination.

An increased level of professionalism will also be required for Intermediate Squad. Swimmers should come to sessions prepared (Land or Pool) to train well, 'We gain nothing by just turning up'. Intermediate Squad will be role models for Junior Squad and a level of maturity and respect for your fellow swimmers and the coaching staff will be a must.


The following are intended as guidelines to the structure of P.A.S.C., changes where necessary can and will be made.

Squad Objective

  1. To further develop the swimmers stroke technique and discipline over all distances
  2. To further increase aerobic work load with disciplined stroke and wall work
  3. To bring an even greater competitive element to training
  4. To further enhance the swimmers understanding of race prep and strategy
  5. To further develop the swimmers discipline and knowledge of their chosen sport
  6. Expansion of events at meets

Swimming Syllabus

  1. Continued development of paced aerobic swimming
  2. Continued development of speed work
  3. Continuation of dry land dynamic w/up
  4. Continued development of race start and takeovers
  5. HR monitoring
  6. Basic Nutritional awareness
  7. Education on the importance of fluid intake during training and competitions.
  8. Further development of interval training
  9. Introduction to Log Books

Consideration for Intermediate

  1. Entry to Intermediate Squad will be a result of successful completion of Junior Squad. Only once the Junior and Intermediate 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.
  2. Demonstration of good race start and take over\u2019s
  3. Proper execution of all four strokes
  4. Proper wall work on all four strokes
  5. Shows an understanding of aerobic pacing
  6. Shows understanding of lane discipline
  7. Shows understanding of interval training through the use of pace lock
  8. Regular attendance at Pool & Land sessions
  9. Full kit bag at all sessions- see Kit requirements for Junior Squad
  10. Regular demonstration of pre swim dynamic w/up without being asked to do so.

KIT BAG

  1. Kick Board
  2. Pull Buoy
  3. Hand Paddles
  4. Snorkel (Swimming not Scuba)
  5. Fins (Swimming not Scuba, short blades)
  6. 2 pairs of goggles
  7. Portobello swim cap
  8. 1-2ltr full water bottle
  9. Inhaler (If needed)

 Land Kit

  1. Trainers with proper ankle support and grip (No Vans or DC\u2019s)
  2. Portobello T-shirt
  3. 1-2 ltr full water bottle

Consideration for Top Squad

  1. Entry to Top Squad will be a result of successful completion of the Intermediate Squad. Only once the Intermediate & 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.
  2. Regular attendance at Intermediate Land and Pool sessions including am sessions.
  3.  Full kit bag at all sessions- see Kit requirements for Intermediate Squad Squad
  4. Swimmer must possess a positive attitude and be willing to help his/her team mates at all times.
  5. 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.
  6.  Attendance at meets out with the club champs.


Darren Ward
Portobello A.S.C. Club Development Officer

 

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