ADSP Stage 3 Learning to Train moving into Training to Train 

Guideline age: F: 10 – 13, M: 10 – 13 years 

Learn basic technical skills such as warmups, cool downs, stretching, hydration and nutrition, recovery, relaxation and focusing - Major focus on swimming specific skills - Fun and development of range of other sports skills. 

As physical growth and maturation occurs, swimmers will move into aerobic and anaerobic training.   

Training Hours: 7.75 

(please see the timetable below for days and times)

Fees: £60 per calendar month (due 1st of every month)

In order to minimise the amount of time and effort our volunteers have to spend chasing membership and training fees we would ask that all training/membership/ASA fees are paid by standing order through your bank using a simple online bank reference (found on the back page of the membership page). If in doubt the reference is first six letters of surname followed by first six letters of forename, for example: EXAMPLSWIMMER. If either part of your name is not long enough just follow on with the next 6 characters, for example: SMITHDIANE.

Followed by a brief description of what the payment is for, for example: TRNA (Training A Squad)

EXAMPLSWIMMER-TRNA

Please do not mix more than one swimmer into one payment as our system will attempt to match a swimmer to the reference given above.

They should be of a suitable biological and physiological age (guideline 11+) to undertake the following:

• To adhere to the Swim England Wavepower Code of Conduct and Club Rules
• Attendance & Punctuality are of paramount importance in ensuring our swimmers can sustain the volume and intensity of training.  We expect swimmers to be training at least 60% of the available sessions a week on a regular basis.
• Demonstrate mature behavior in training and competition
• Commitment to give 100% effort at all training sessions
• Be displaying a keen desire to compete in open meets, and aiming for county qualifying times in multiple events.
• Positive approach to training and willingness to learn and improve

Competitive Standard

Swimmers will be expected to regularly attend open meets throughout the year to gain County Qualifying Times across a range of strokes/distances. Also expected to attend team events such as Diddy league, Arena league and County championships (if selected).

Training Standard

Swimmers in this squad will be expected to maintain the following training standards:

• 15 x 100 FC on turnaround 2:00 with a target time of 1:40

Technical Standard

• Be able to perform all strokes to a good standard.
• Be working towards: Executing all turns correctly and working off the pace clock, including self-management of turnaround times.
• Display a willingness to listen and learn about how to improve stroke technique, and race skills.
• Demonstrate good lane etiquette.

• Continue with all from C squad
• Introduce broken 200m & full 200m swim sets.
• 200m IM swimming
• Perfect starts, turns & finishes on all four competitive strokes.
• Improve endurance swimming
• Introduction to land based pre & post session stretching & mobilization exercises.

It is important that you have the correct equipment with you at all times.  A list of the common items can be found below but your coach may advise you use further items throughout the year.  

• Goggles +spares!!
• Swim Hat
• Water Bottle
• Mesh kit bag
• Kickboard
• Pull buoy
• Short fins – not the snorkeling type