↑ Return to SQUADS

SILVER SQUAD

This squad is for the competitive swimmer of any age and they must have qualified for an ACT Championship time.  Seasonal planned sessions, varying between distance and sprint work, using all the energy systems are carried out and the swimmers are introduced to dry land gym sessions twice a week.  The squad also focuses on the maintenance of good stroke through skills and drills.  Once the Coach feels that a swimmer has met the criteria and obtained the appropriate qualifying times for Gold Squad they will be invited to trial the squad for a period of one to two months, before confirmation of entrance into the squad. This squad offers 8 sessions per week with a session requirement of 3 to 4 session per week for the 10 years and under and a minimum of 5 per week for 11 years and over – with AM training strongly recommended.

Test Set Entrance Criteria

  • 4 x 100 Freestyle Swim test set.  Test Set : Streamline off walls Min 1 fly kick. No breath on first stroke.
  • 4 x 100 No 1 Kick test set. Test Set : Boards Max one stroke into the walls.
  • 8 x 50 IM Swim test set. Test Set : Correct Turns Streamline off walls Min 1 Fly Kick.

Entrance Criteria

  • The swimmer is expected to attend the prescribed sessions as listed above.
  • Obtained an ACT Championship time.
  • Swimmers are expected to compete in Club Night, qualifying meets and major listed competitions.
  • Be capable of lane discipline and have knowledge of the pace clock.
  • Be able to complete the test set at the targeted times. (see below)
  • The coach must believe the swimmer to be capable of the session.  Attitude, commitment and performance are also taken into consideration.

Training Sessions

Monday

5:30am to 7:30am

4:30pm to 6:30pm

Tuesday

Off

4:30pm to 6:30pm

Wednesday

5:30am to 7:30am

4:30pm to 6:30pm

Thursday

Off

4:30pm to 6:30pm

Friday

5:30am to 7:30am

Off

Saturday

7:00am to 9:00am

Off