Sharks

Coached by Sue Yeomans, Gordon Saxby and Amy Green

When swimmers move from the "Learn to Swim" programme to the first training level at the club, they will experience an increase in the amount of training they do. Swimmers are expected to attend all the training sessions. After three to four weeks with all the sessions being attended they will have adapted to this level of training and progression will quickly follow.

Click to download the training schedule.

This squad includes the following work and expectations;

• Stroke technique on all four competitive strokes, using coach controlled sets and single lap work.
• Stroke drill progressions for all our four competitive strokes, to perform coach controlled sets and single lap work
• Endurance and speed training to prepare the swimmers for the next level
• IM swimming
• Turns for all four competitive strokes and IM
• Starts on all four competitive strokes
• Relay takeovers
• Correct finishes of all the four strokes
• Sculling
• Using pace clock correctly
• Training in a group environment and lane discipline
• Rules of the sport
• Club time trials on a variety of strokes and distances
• Introduction to low-level competition
• Proper warm up and swim down aspects

There are five and three quarter hours of swimming sessions available each week (see Squad Times), the work covered in the Shark Squad will give the aerobic and skill base before their introduction to more, and harder training sets at the next squad level.

By the end of their time in Shark Squad if the swimmer has committed fully to the training regime the following skills will have been acquired:

• 200m Front crawl with tumble turns and bilateral breathing.
• 200m Backstroke with tumble turns.
• 100m Breaststroke with correct underwater pullouts.
• 100m Butterfly with correct turns.
• 200m Individual Medley and turns.
• A competitive racing start.
• Correct finishes on the four competitive strokes.

Please be pool side 10 mins before your session starts so you can complete your stretching prior to training.

Be prepared for some hard work in the water, training helps you rebuild, remake and regenerate yourself into a swimming machine capable of anything. Your attitude towards your swimming will determine the type of swimmer you become. We need swimmers with personal discipline and application. Do you have those qualities? Think about technique all the time, always come off the wall streamlined, this will allow you to take fewer strokes per length, save your energy and it will make you look like a swimmer!

Remember I am here to help and guide you, so just ask me. Sue Yeomans

GOAL SHEETS

Please see me to get your goal sheet and file. I would like everyone to complete the sheet although it is not compulsory it would be good to fill one in.

Please see me at the end of the session to get your sheet.

Have you got the right equipment

You must have the following for every training session

• 2 Pairs of goggles
• Kickboard
• Costume!!!
• Paddles
• Pull bouy
• Drink
• Towel
• Correct Squad hat

Check your bag well before you leave for your session, don't leave until the last minute and don't trust anyone else to do it for you!