ADSP Stage 4 Training to Train moving into Training to Compete

Guideline age: F: 13 – 18, M: 13 – 18 years

Consolidating sport specific skills - Maturation is occurring - Major fitness development phase – aerobic and anaerobic Main emphasis is still technique/skill development - Talent identification.  As physical growth and maturation occurs, swimmers will move into aerobic and anaerobic training.

Specialization, developing advanced sport specific skills - Specific physical conditioning, peak strength and power Technical and tactical preparation focus - Skills focus under differing competitive conditions - Performance lifestyle focus 

Training Hours: 5.5

(please see the timetable below for days and times)

Fees: £50 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 13+) to undertake the following:

• To adhere to the Swim England Wavepower Code of Conduct and Club Rules

We draw particular attention to 4.1 and 4.2 of the 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 a minimum of 75% attendance on a regular basis.

• However, we accept that there are certain times in our swimmer’s lives when other activities take precedence or other issues may occur. Always communicate with your coach regards to this.
• Be able to perform all strokes to a good standard; Execute all turns correctly
• Be able to understand and independently work off sets written on the board
• Be able to work off the pace clock, including self-management of turnaround times
• Demonstrate good lane etiquette
• Demonstrate mature behavior in training and competition
• Display a positive attitude to training and a healthy work ethic
• Swimmers will be expected to have the potential to obtain multiple County Qualifying Times across a range of strokes/distances and be aiming for Regional Qualifying Times in at least one event.
• Complete a test set designed by the lead coach
• Perform an appropriate land warm up both before training and competition

• Training based on periodised annual plan
• Focus on County, Regional and National competition
• Predominantly aerobic based training
• Specific race pace training
• Developing an understanding of the intensity and energy levels

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