Senior 1, Senior 2, and Senior 3
The main focus for the Senior group is for swimmers to take ownership for their training physically and psychologically. Expectations will be for swimmers in the Senior group to aspire to high level of competition. This will be done by focusing on the mastery of skills and techniques, implementation of a variety of race strategies, development of physical attributes related to shoulder, elbow, core, spine, and ankle stability, enhancing sport-specific technical and racing skills under competitive conditions and at high intensity, and promote personal responsibility towards success in the sport through careful implementation and carrying out of goals.
There will be an emphasis on the development of aerobic capacity with an introduction to event specific training with the intent of preparing the swimmer for advancement into university/college programs. Drills will continue be used to advance stroke and skill technique. Swimmers will use the pace clock to for learning race pace strategies and to be able to train independently. All four strokes will be used to implement race pace strategies in middle and long distance events. Breathing technique and stroke rate will be worked on to improve the performances in sprint events. All swimmers will practice under race conditions, Individual and Relay race strategies in order to implement the best race strategy in Championship meets.
Senior swimmers will further their knowledge on warm-up and cool down practices and in hydration and nutrition. They should be able to adapt to different training environments, ie heat, cold, rain, etc. Swimmers will understand the importance of rest and recovery methods with the goal to prevent injuries.
The delivery of this program will be to promote ongoing personal development and for the swimmer to integrate their sport, career and life goals. The outcome of the program is improved the self-esteem of the swimmer.
Age Group 1
Swimmers in this group will further develop their mastery of swimming skills and techniques related to training and racing. This will be done through the strengthening of their aerobic system through the introduction of a more advanced level of training. Their land training will include a blend of general aerobic and strength training activities to enhance their growth and physical development. It will be down through the used of medicine ball and body weight exercises.
Advancement in their mental training skills will now be related specifically to their competitive environment. This will involve goal setting(short and medium term) and introduction to imagery skills and the practicing and improving of technique and self confidence. Swimmers will be taught patience and self control.They will be introduced to racing strategies of different strokes and distances. Drills will be used on a regular basis so to allow for corrections and adjustments on each of the four strokes.
The importance of basic nutrition and hydration related to training and competing will be emphasized. Swimmers will be introduced to the importance of implementing and monitoring a training and performance log and skills to implement time management practices as it relates to the training and education. Teamwork and respect for others will be encouraged and promoted through positive communication. Swimmers will be encouraged to take on more personal responsibility and show more self discipline when it comes to their training in order to be prepared to move into the Senior program of the Club.
Age Group 2 and Age Group 3
Swimmers in these two groups will move towards more advance training techniques. The goal of these two groups will be to further their development and consistent demonstration of swimming skills and techniques. They will be taught basic practice skills such as lane etiquette, use of the pace clock, application of equipment, and warm-up exercises.
Physical development will continue to be developed through agility, balance, coordination, and speed work in and out of the pool. Training will be aerobic based through sets and activities in and out of the pool. Land training will involve medicine ball, swiss ball, hopping and bounding exercises, and own-body exercises for strength development. Swimmers will be introduced to basic flexibility exercises and to warm-up and cool down concepts. Speed and endurance will be enhanced through activities in and out of the pool.
Drills will be used on a regular basis in order to allow corrections and adjustments on each of the four strokes. Emphasis will be on getting the skill and technique right. It is the intent of the group to have all swimmers advance to the point where they can experience some complex sets and pace times.
Through the development of positive attitudes to self, others, and swimming, swimmers will be ready to make the next step in their development as a swimmer and be ready to move to AG1.
These swimmers are in the introduction level of the sport. FUNdamentals are taught consistently and the main focus is on stroke development. Competition is not a mandate of this group. Fun Mini-Meets will be staged so they can apply the skills that they have been taught and to gain experience to participate at sanctioned meets later in the season. At the advance stages of the group, swimmers will be introduced to the pace clock and all of the basics of competitive swimming. Coaches will promote and teach safe training practices, make the learning enjoyable and fun for everyone, promote fair play, foster a positive attitude towards swimming, and promote teamwork and team bonding through the practicing of team cheers.
Once they learn how to perform drills properly and can complete sets problem free they will be moved into the bottom end of the Age Group program (usually on a yearly basis).
The main goal in the 2012-13 swim season will be to more streamline the program from the bottom up through the setting up of criteria for the entry level groups. This will allow for a better teaching environment for the Coaching Staff and training environment for the swimmers. Swimmers will be encouraged to challenge themselves and take on leadership responsibilities within their appropriate groups.
It is hoped that this will be a step towards improving the performances of Clipper swimmers in the invitational and championship meets through enhanced skill and technical development and self-confidence this year and in future years.