Ringwood Seals
Swimming Club
Training
Handbook
Issue 2
Table of Contents
1
Introduction
4
2
Training
2.1 Session Times
5
5
2.2
Level 2 Coaches
5
2.3
Level 1 Teachers
5
2.4
Assistants
5
2.5
Coaching
5
2.6
Hydration
6
Session / Lane Criteria
3.1 Criteria
7
7
3
3.2
3.1.1 Session 1 – Lane 5
8
3.1.2 Session 1 – Lane 4
9
3.1.3 Session 1 – Lane 1
10
3.1.4 Session 1 – Lane 2
11
3.1.5 Session 1 – Lane 3
12
3.1.6 Session 2 – Lane 5
13
3.1.7 Session 2 – Lane 4
14
3.1.8 Session 2 – Lane 3
15
3.1.9 Session 2 – Lane 1
16
3.1.10 Session 2 – Lane 2
17
3.1.11 Session 3 – Lane 1
18
3.1.12 Session 3 – Lane 2
19
3.1.13 Session 3 – Lane 3
20
3.1.14 Session 3 – Lane 4
21
3.1.15 Session 3 – Lane 5
22
Skills
23
3.2.1 Front Crawl
23
3.2.2 Back Stroke
25
3.2.3 Breast Stroke
27
3.2.4 Butterfly
29
2
4
3.3
Starts, Turns and Finishes
30
3.4
Stamina Levels
32
3.5
Seals Extra Requirements
33
3.6
Diving / Start Criteria
33
3.7
Attitude and Effort
34
3.7.1 Attitude
34
3.7.2 Effort
34
3.7.3 Attendance
34
Awards
4.1 NPTS Awards
35
35
4.2
Stroke Awards
35
4.3
Pre-competition Development Awards
35
4.4
Competitive Start Awards
35
4.5
Competitive Sprint Awards
35
4.6
Swimming Challenge Awards
35
4.7
Seals Awards
36
4.7.1 Bronze
36
4.7.2 Silver
36
4.7.3 Gold
37
4.7.4 Platinum
37
5
12 Week Training Plan
38
6
Drills Glossary
39
3
1
Introduction
Ringwood Seals is a competitive swimming club, with a goal to provide the necessary coaching that
ensures the children progress through the club, improving their swimming ability, whilst competing
(and ideally winning) at galas. Training is geared towards achieving stamina, speed and good
technique. Throughout the club there are various awards and badges that the children can gain and
these are detailed within the session criteria.
This handbook provides all of the relevant information regarding what is required in terms of speed,
stamina, skill and attitude for moving through the club. Each lane has specific criteria that must be
met to enable the children to progress. It is predominately written for the coaches and helpers to
ensure that there is a common programme of training for all children and all levels within the club,
however I’m sure that parents and swimmers will be interested in the content.
Training follows a structured approach and all strokes are covered. Whilst not all swimmers will excel
in all strokes, progression in all strokes makes a very rounded and competent swimmer. The training
will cycle through a specific plan covering all disciplines.
Every 12 weeks the swimmers will be tested to see if they have met the criteria to move up through
the club. Coaches will continuously assess the children but the main assessment will follow this
timescale.
The sessions will also cover all physiological aspects of training from anaerobic through to aerobic.
The sessions will concentrate on stroke and skill development coupled with speed and stamina
training which is required for galas.
Training will not be easy and we expect all swimmers to put the right amount of effort into their
swimming commensurate with the amount of effort that the coaches put in planning and delivering
the sessions. As in every aspect of life the more you put in the more you get out. This is especially
true in swimming and concentration on the coache’s instructions will pay dividends.
We hope you will find this manual informative and it helps to outline and identify how you will
progress and what skills you will learn. If you have any questions please do not hesitate to contact
your teacher or the head coach.
4
2
Training
All training is supervised by ASA qualified teachers at a number of sessions during the week.
Swimmers are grouped according to ability rather than age in one of the 5 lanes in each session.
To make sure you have a good rounded swimming education it is advised that you attend at least 2
sessions per week, obviously if you can swim 3 sessions a week you will find that you will become a
better swimmer. However, when you first start once or twice a week is sufficient.
During your time at the Club you may be asked to use training aids such as flippers etc. To ensure
the swimmers use the correct equipment, the Club “hires” the equipment for a small fee.
2.1
Session Times
Tue evening:
Session 1 – 18:00 – 18:45
Session 2 – 18:45 – 20:00
Session 3 – 20:00 – 21:30
Fri evening:
Session 1 – 18:30 – 19:15
Session 2 – 19:15 – 20:30
Session 3 – 20:30 – 22:00
Fri morning:
2.2
08:30 – 10:00
Level 2 Coaches
Mike Sussman – Head Coach
Anne Nugent – Swimming Director
Carole Ralph – Session 1 Leader
Annette Sherry
2.3
Level 1 Teachers
Nicky Bedford
Richard Lines
2.4
Assistants
Alan Manns
Andrew Small
2.5
Coaching
So that you know the name of the person teaching the various lanes the relevant teachers will be
posted on the notice board. If you have any concerns then please either speak to your child’s
teacher or to the Head coach.
5
2.6
Hydration
All swimmers must bring a drink with them, water or weak squash (no fizzy drinks) for all sessions.
These must be brought poolside and remain on the edge of the pool (within easy reach) during
training. Swimmers should be encouraged to have a drink between each set that they do when they
are resting at the end of the lane.
Swimmers may feel as though they do not need a drink but any exertion of effort will result in
dehydration which can lead to cramp and fatigue.
2.7
Poolside Induction
All swimmers will be given an induction when they join the club. This should include the following
from a training perspective:
•
Health and Safety regading evacuation and centre signals
•
Behaviour Policy (this should be returned signed by the swimmer)
•
Lane protocol
•
Safe entry
6
3
Session / Lane Criteria
Every lane in every session has specific criteria on which the swimmer will be judged to determine
their readiness to move to the next lane. The following criteria are evaluated:
•
Times – Every lane has target distances and times which must be achieved
•
Skills – This judges the swimmers on the their stroke quality in accordance with ASA
regulations and performance
•
Starts/Turns/Finishes – This increases the knowledge and efficiency of their ability in one of
the critical aspects of races
•
Stamina – to increase their endurance and speed over longer distances
3.1
Criteria
The following sections define the criteria for each lane and includes the target times and levels
required against the above criteria. For target times, swimmers must have achieved the target time
in a minimum of 3 of the 5 strokes to progress. The specific criteria for levels, such as skill level 1 can
be found in later sections. The order the swimmers progress through the club is as follows, starting
with the entry lane in the club.
•
•
•
•
•
Session 1, Lane 5 (Lowest)
Session 1, Lane 4
Session 1, Lane 1
Session 1, Lane 2
Session 1, Lane 3 (Highest)
•
•
•
•
•
Session 2, Lane 5
Session 2, Lane 4
Session 2, Lane 1
Session 2, Lane 2
Session 2, Lane 3
•
•
•
•
•
Session 3, Lane 1
Session 3, Lane 2
Session 3, Lane 3
Session 3, Lane 4
Session 3, Lane 4
7
3.1.1 Session 1 – Lane 5
Front Crawl (25m)
0:23.76
Breast stroke (25m)
0:38.33
Back Crawl (25m)
0:31.43
Butterfly (25m)
N/A
T10
N/A but 50m non-stop swim using either FC or BK
Session Length
As required. Concentration is on technique
Stamina
N/A
Skill Level
Level 1
ASA Quality
25m FC/BK almost to ASA standard; BR almost over 10m; Fly N/A
Starts
Not covered
Turns & Finishes
Level 1
Extra Criteria
EX1
Awards
NPTS Level 4
Attendance
Tue and Fri > 50%
8
3.1.2 Session 1 – Lane 4
Front Crawl (25m)
0:23.06
Breast stroke (25m)
0:36.68
Back Crawl (25m)
0:30.16
Butterfly (25m)
N/A
T10
N/A but 100m non-stop swim using either FC or BK
Session Length
As required. Concentration is on technique
Stamina
N/A
Skill Level
Level 1
ASA Quality
50m FC/BK almost to ASA standard; 25m BR almost to ASA; Fly N/A
Starts
Criteria 1
Turns & Finishes
Level 1
Extra Criteria
EX2
Awards
NPTS Level 5
Attendance
Tue and Fri > 50%
9
3.1.3 Session 1 – Lane 1
Front Crawl (25m)
0:22.39
Breast stroke (25m)
0:35.10
Back Crawl (25m)
0:28.95
Butterfly (25m)
0:30.92
T10
250m non-stop swim using either FC or BK
Session Length
1200m
Stamina
N/A
Skill Level
Level 2
ASA Quality
50m FC/BK to ASA standard; 100m FC almost to ASA standard; 25m BR to
ASA; 25m Fly almost to ASA standard
Starts
Criteria 2
Turns & Finishes
Level 2
Extra Criteria
EX3
Awards
NPTS Level 6
Attendance
Tue and Fri > 50%
10
3.1.4 Session 1 – Lane 2
Front Crawl (50m)
0:47.41
Breast stroke (50m)
1:07.61
Back Crawl (50m)
0:56.47
Butterfly (25m)
0:29.45
T10
350m non-stop swim using either FC or BK
Session Length
1500m
Stamina
Level 1
Skill Level
Level 2
ASA Quality
100m FC/BK/BR to ASA standard; 25m Fly to ASA standard
Starts
Preliminary Competitive Start Award
Turns & Finishes
Level 2
Extra Criteria
EX4
Awards
NPTS Level 7
Attendance
Tue, Fri and Sun > 60%
11
3.1.5 Session 1 – Lane 3
Front Crawl (50m)
0:45.81
Breast stroke (50m)
1:04.88
Back Crawl (50m)
0:54.29
Butterfly (25m)
0:28.05
T10
400m non-stop swim using either FC or BK
Session Length
1800m
Stamina
Level 1
Skill Level
Level 2
ASA Quality
150m FC/BK/BR to ASA standard; 25m Fly to ASA standard; 50m Fly
almost to ASA standard
Starts
Competitive Start Award
Turns & Finishes
Level 3
Extra Criteria
EX5
Awards
NPTS Level 8, Swimming Challenge Bronze, Pre-competition Development
level 2
Attendance
Tue, Fri and Sun > 60%
Speed Awards
Bronze in FC or another stroke but FC must be close to target time
12
3.1.6 Session 2 – Lane 5
Front Crawl (50m)
0:44.26
Breast stroke (50m)
1:02.27
Back Crawl (50m)
0:52.21
Butterfly (25m)
0:23.71
T10
450m non-stop swim using either FC or BK
Session Length
2200m
Stamina
Level 2
Skill Level
Level 2
ASA Quality
150m FC/BK/BR to ASA standard; 25m Fly to ASA standard
Starts
Level 1
Turns & Finishes
Level 3
Extra Criteria
EX6
Awards
NPTS Level 9
Attendance
Tue, Fri and Sun > 60%
Speed Awards
No change
13
3.1.7 Session 2 – Lane 4
Front Crawl (50m)
0:42.76
Breast stroke (50m)
0:59.76
Back Crawl (50m)
0:50.20
Butterfly (25m)
0:25.44
T10
500m non-stop swim using either FC or BK
Session Length
2200m
Stamina
Level 2
Skill Level
Level 2
ASA Quality
150m FC/BK/BR to ASA standard; 25m Fly to ASA standard
Starts
Level 1
Turns & Finishes
Level 3
Extra Criteria
EX7
Awards
NPTS Level 10, Swimming challenge Silver
Attendance
Tue, Fri and Sun > 70%
Speed Awards
2 Bronze sprint awards (Frontcrawl + ANO), one of which must be over
50m
14
3.1.8 Session 2 – Lane 3
Front Crawl (50m)
0:41.31
Breast stroke (50m)
0:57.35
Back Crawl (50m)
0:48.27
Butterfly (50m)
0:50.10
IM (100m)
1:49.73
T10
600m non-stop swim using either FC or BK
Session Length
2400m
Stamina
Level 2
Skill Level
Level 3
ASA Quality
150m FC/BK/BR to ASA standard; 50m Fly to ASA standard
Starts
Level 2
Turns & Finishes
Level 4
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 70%
Speed Awards
As previous
15
3.1.9 Session 2 – Lane 1
Front Crawl (100m)
1:38.19
Breast stroke (100m)
2:04.41
Back Crawl (100m)
1:49.25
Butterfly (50m)
0:47.71
IM (100m)
1:44.50
T20
800m non-stop swim using either FC or BK
Session Length
2800m
Stamina
Level 3
Skill Level
Level 3
ASA Quality
200m FC/BK/BR to ASA standard; 50m Fly to ASA standard
Starts
Level 2
Turns & Finishes
Level 4
Extra Criteria
N/A
Awards
Swimming challenge gold award
Attendance
Tue, Fri and Sun > 70%
Speed Awards
1 Silver and 2 Bronze sprint awards, 2 of which must be over 50m
16
3.1.10 Session 2 – Lane 2
Front Crawl (100m)
1:33.07
Breast stroke (100m)
1:59.05
Back Crawl (100m)
1:44.05
Butterfly (50m)
0:45.44
IM (100m)
1:39.53
T20
1000m non-stop swim using either FC or BK
Session Length
3000m
Stamina
Level 3
Skill Level
Level 3
ASA Quality
200m FC/BK/BR to ASA standard; 50m Fly to ASA standard
Starts
Level 2
Turns & Finishes
Level 4
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 70%
Speed Awards
As previous
17
3.1.11 Session 3 – Lane 1
Front Crawl (100m)
1:28.22
Breast stroke (100m)
1:53.93
Back Crawl (100m)
1:39.09
Butterfly (50m)
0:43.28
IM (100m)
1:34.79
T20
1200m non-stop swim using either FC or BK
Session Length
3200m
Stamina
Level 3
Skill Level
Level 3
ASA Quality
200m FC/BK/BR to ASA standard; 50m Fly to ASA standard
Starts
Level 2
Turns & Finishes
Level 4
Extra Criteria
N/A
Awards
Swimming challenge Honours award
Attendance
Tue, Fri and Sun > 70%
Speed Awards
As previous
18
3.1.12 Session 3 – Lane 2
Front Crawl (100m)
1:23.62
Breast stroke (100m)
1:49.02
Back Crawl (100m)
1:34.38
Butterfly (50m)
0:41.22
IM (100m)
1:30.27 and non-timed IM 200m
T20
1250m non-stop swim using either FC or BK
Session Length
3400m
Stamina
Level 3
Skill Level
Level 4
ASA Quality
200m FC/BK/BR to ASA standard; 100m Fly to ASA standard
Starts
Level 3
Turns & Finishes
Level 5
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 80%
Speed Awards
As previous
19
3.1.13 Session 3 – Lane 3
Front Crawl (100m)
1:19.26
Breast stroke (100m)
1:44.33
Back Crawl (100m)
1:29.88
Butterfly (50m)
0:39.25
IM (100m)
1:25.97 and non-timed IM 200m
T20
1300m non-stop swim using either FC or BK
Session Length
3600m
Stamina
Level 4
Skill Level
Level 4
ASA Quality
200m FC/BK/BR to ASA standard; 100m Fly to ASA standard
Starts
Level 3
Turns & Finishes
Level 5
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 80%
Speed Awards
As previous
20
3.1.14 Session 3 – Lane 4
Front Crawl (100m)
1:15.13
Breast stroke (100m)
1:39.83
Back Crawl (100m)
1:25.60
Butterfly (100m)
1:29.24
IM (100m)
1:21.88 and non-timed IM 400
T20
1350m non-stop swim using either FC or BK
Session Length
4000m
Stamina
Level 4
Skill Level
Level 4
ASA Quality
200m FC/BK/BR to ASA standard; 100m Fly to ASA standard
Starts
Level 3
Turns & Finishes
Level 5
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 80%
Speed Awards
As previous
21
3.1.15 Session 3 – Lane 5
Front Crawl (100m)
1:11.21
Breast stroke (100m)
1:35.53
Back Crawl (100m)
1:21.53
Butterfly (100m)
1:24.99
IM (100m)
1:17.98 and non-timed IM 400
T20
1400m non-stop swim using either FC or BK
Session Length
4000m
Stamina
Level 4
Skill Level
Level 4
ASA Quality
200m FC/BK/BR to ASA standard; 100m Fly to ASA standard
Starts
Level 3
Turns & Finishes
Level 5
Extra Criteria
N/A
Awards
N/A
Attendance
Tue, Fri and Sun > 80%
Speed Awards
As previous
22
3.2
Skills
3.2.1 Front Crawl
Skill
Levels
Body
Legs
Front Crawl
Level 1
Horizontal, streamlined
Continuous kick
Level 2
Level 3
Level 4
Horizontal, straight,
streamlined, face in water
Horizontal, straight, streamlined, face
in water. Hips slightly lower than
shoulder; eyes lookings slightly
forward and downward; rotation of
shoulder and upper body; head steady
and central except for smooth turning
to side to breathe.
Increased shoulder roll and upper
body rotation enables more
power to be applied in the pull;
On side to minimise resistance.
Rotating from the hips with a fast
whip to the opposite side; rotate
hips, trunks, shoulders and chin.
In line with body; close to
surface; steady alternate kick;
whole leg movement with feet
and toes pointed; small splash
Feet and legs in line with body; close
to surface; steady alternate kick;
whole leg movement with feet and
toes pointed; small splash;knees
slightly bent; legs and feet pass close
to each other; action originating at the
hips and finishing with feet pushing
against the water.
Controlled and steady for longer
swims and lower speeds; faster
and powerful for shorter swims
and faster speeds; Kicking within
the same line as the body; the
kick is sideways as well as vertical
as it follows the rotating body.
Issue 2
Arms
Alternating arms recovering
over the water
Alternating action with
controlled entry in front; fingers
first; hands pull close to the
body and towards the thighs;
over the water circular recovery
action.
Horizontal, straight, streamlined, face
in water. Hips slightly lower than
shoulder; eyes lookings slightly
forward and downward; rotation of
shoulder and upper body; head steady
and central except for smooth turning
to side to breathe.
Breathing Breathing to the side
Controlled turn of head to the
side; regular pattern; bilateral;
ensure exchange of air.
Controlled turn of the head to the
side; regular pattern; ensure exchange
of air, air blown strongly into water
just before mouth clears (or
continuous slow exhalation);
inhalation taken quickly; head returns
to central position.
Timing
Co-ordination of kicking, pulling
and breathing into a continuous
movement.
Co-ordination of kicking, pulling and
breathing into a continuous
movement and consistent movement
pattern; smooth controlled stroke.
Building to ASA standard
24
Slight lengthening of the action at
both the start and finish of the
pull increases the distance
obtained from each stroke.
Correct hand pitch; Entry into
water is fingertips, hands, wrist,
elbow and then shoulder; Elbow
high and fingertips down creates
correct position for catch and
pull; elbows kept up during
underwater stroke.
Ability to breathe either side
easily every 5 to 7 strokes with
no head roll between breaths;
Breathe in the trough created by
the head as it turns to the side;
eye position at 10 or 2 o'clock;
slow exhalation during sroke with
burst as their mouth clears the
water.
Relationship of stroke length and
stroke rate should be developed
to maximise their speed.
3.2.2 Back Stroke
Skill
Levels
Body
Legs
Backstroke
Level 1
Almost horizontal
Continuous leg kick
Level 2
Level 3
Level 4
Almost horizontal, straight,
streamlined, back of the head in
the water
Almost horizonatl, straight,
streamlined, back of the head in the
water and held perfectly still in a
central position; chest clear of the
surface with hips and seat slightly
submerged; controlled rolling of the
shoulders; shoulders clear of the
surface; eyes looking upwards and
slightly forwards.
Increased shoulder and upper
body rotation, while keeping the
head steady, enables more power
to be applied in the pull; Lie well
back on the water with their head
close to flat on the water. Chest is
out of the water, and hips high in
water.
In line with the body; steady
alternating kick, whole leg
movement with feet and toes
pointed making a small splash;
knees kept under the surface.
In line with the body; a positive
alternating kicking action; legs coming
close to the surface but the knees kept
under; whole leg movement with
knees bending slightly and legs
passing close to each other; feet
pointed and slightly in-toed, with toes
making a slight splash at the surface.
A continuous, powerful kick
provides stability for the lower
body; Fast flutter kick maintains
surface position and good body
position; operates in narrow
range.
25
Arms
Arm recovery up to ears,
little finger entry
As required, don't hold
Breathing breath.
Timing
continuous arm / leg action
Alternating circular action over
and under the water; controlled
hand entry overhead at full
stretch in line with the shoulder;
hand and arm pulls round the
side to the thigh.
Entry - controlled with a straight
elbow; hand placed into water, palm
facing out and little finger first, in line
with the shoulder; continues down as
the shoulders roll to that side.
Propulsion - at deepest point after
entry, elbow bends and hand presses
round and backwards towards the
thigh; as the arm straightens, the hand
presses downwards, facing the pool
floor, before sweeping towards the
thigh and up to the surface.
Recovery - The shoulder leads, lifting
up and round as the hand leaves the
water thumb first; the elbow is kept
straight as the arm lifts straight up
above the shoulder to the entry point.
Breath is exchanged regularly as
required; in on one arm, out on
the other.
occurs naturally but regularly in
relation to the effort phases of the
arms.
A controlled entry and deep catch
with shoulder roll followed by a
strong bent elbow pull right
through to the thigh increases the
power and distance obtained
from each stroke; Pull is very
close to a straight line; deep
enough on entry and catch to
enable; hand maintains maximum
hold on water; elbow pointed
downwards and hand
perpendicular to surface.
controlled regualr breathing
related to the effort phases of the
stroke.
co-ordination of kicking and pulling
into a continuous, consistent
movement pattern; smooth controlled
backstroke.
the relationship of stroke length
and stroke rate should be
developed and varies with each
individual and wth the
requirements of the swim.
Co-ordination of kicking and
pulling into a continuous
movement
26
3.2.3 Breast Stroke
Skill
Levels
Body
Legs
Breaststroke
Level 1
Level 2
Horizontal glide position
following kick.
Stretched, streamlined on the
front following the kick; lifting of
the head and shoulders to
breathe during the pull.
Simultaneous kick, feet
towards seat, toes pointed
out.
Simultaneous kick;bring feet
towards the seat; flatten and
turn out; kick round and back in
a circular pattern, and bring the
feet and legs together again at
full stretch.
Level 3
From a stretched streamlined
position, with the head in line, face in
the water; the head and upper body
will rise and fall in relation to the kick,
pull and breathing pattern.
Recovery - from the extended
position, the knees bend, drawing the
heels up close to the seat and still
under the water; knees behind the
seat and about hip width apart;
Catch - both feet flatten and turn out
into the characteristic "frog" pattern;
Propulsion - the flat feet kick back,
round and slighlty downward, with the
soles and instep pressing on the water
until the legs are almost straight when
the feet point and come together fully
extended.
27
Level 4
An undulating, wave-like flow
during the whole stroke cycle
with a stretched streamlined
position at the conclusion of the
kick.
A strong accelerating drive of the
feet backwards.
Arms
Bring hands down and
round from stretch back
towards mouth
From stretch position, both
hands press out and round in a
small circular action in front of
the shoulders.
Catch - from the full stretch position,
the hands facing slightly outwards and
down, press out sideways to a "Y"
position just wide of the shoulders;
Propulsion - the hands lead the
forearms in a downwards and inwards
circling action, bringing the hands
close together under the chin; the
hands face each other with the elbows
and upper arms following them in.
Recovery - with no hesitation, the
hands and forearms move smoothly
and continuously under the chin and
stretch forward to the starting
position.
Breathe as hands pulled
Breathing back
Lifting the head to the front
during the arm action and
before each kick.
Once in each stroke cycle, to the front
as the hands and arms pull and before
the kick.
Timing
From the extended position, the
hands and arms pull during
which action the breath is taken
followed by the kick and a
return to the extended position
(pull, breathe, kick, glide)
From the fully stretched position, the
arms pull, the breath is taken, the
arms begin to recover, then the legs
recover and kick back to the full
stretch position (pull, breathe, kick,
glide).
Pull, Breathe, Kick, Glide
28
Emphasis on the strong inward
sweep of the hands and forearms
leading immediately into the
controlled drive forward to the
full stretch position; maintain a
fast rhythm.
Controlled regular breathing
inhaling during the arm pulling
action and exhaling towards the
end of the stretch will provide the
best timing.
The relationship of stroke length
and stroke rate varies with each
individual and with the
requirements of the swim, and
should be developed.
3.2.4 Butterfly
Skill
Levels
Body
Legs
Arms
Breathing
Timing
Butterfly
Level 1
Level 2
Lying on the front, varying with
the undulation throughout the
stroke cycle.
Level 3
From the extended position, hands
stretched out in front; with the head
in line and face in the water; the head
and upper body will rise and fall in
relation to undulation from the kick,
pull and breathing pattern.
A simultaneous kick, starting at
the seat; the movement travels
down through the legs to the
feet, toes pointed.
A simultaneous circling action,
hands enter the water in front
of the shoulders, press slightly
outwards and then pull in and
under the body through towards
the hips; hands swing low over
the water back to the entry
position.
Full undulating movement of the hips,
legs and feet; the seat lifts and lowers;
the knees bend and straighten; feet
and toes are long and pointed.
Entry - the hands enter the water in
front, in line between the shoulders
and head.
Propulsion - following entry, the hands
then move slightly out and down to
the catch position; sweep in under the
body, then back and through to the
thighs.
Lifting the head to the front
during the arm action.
The head is lifted to the front with the
chin forward before the hands
complete their push through to the
legs.
Kick; pull; recover; breath taken
during the pull.
A steady consistent undulation with
two kicks to each arm cycle; bretahing
once every two strokes.
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Level 4
Face in the water before the
hands enter will improve
streamlining
A strong, rhythmic, whip-like kick,
beginning at the seat and flowing
through to the toes
Emphasising the catch, pulling
under the body and following
through to the thighs will provide
power and distance in each
stroke.
Controlled regular breathing
related to the effort phases of the
stroke.
Emphasis on a steady, rhymthic
and controlled balance of kick
and pull enables the stroke to be
swum continuously over long
distances.
3.3
Starts, Turns and Finishes
Skill Levels
Frontcrawl
Starts
Level 1
Push and glide in
streamlined
position
Backstroke
Hold start block
(or side); feet on
wall below water
surface.
Breaststroke
Push and glide in
streamlined
position
Butterfly
Push and glide in
streamlined
position
Level 2
Correct body/arm
position for all strokes.
Understands transition
requirements;
Hands hold block; just
outside shoulder width.
Feet placed on wall;
knees bent. Elbows
bent; head follows
curve of back
Correct transition from
streamlined position;
One kick and pull to
surface;Can
demonstrate correct
transition in
breaststroke
Starts, Turns, Finishes
Level 3
Level 4
Torpedo streamined
position; ears
squeezed; distance
underwater > 5m
Distance underwater > Squeeze ears; Distance
5m
underwater > 7m
Efficient Transition
Dolphin Kick underwater
Distance underwater >
10m
Start pushes body
over water in arched
position. Body
streamlined; hands
together; distance
underwater > 5m
Body arches over water
in arch to gain
maximum energy for
start
Efficient Transition
Dolphin Kick underwater
Distance underwater >
10m
Strong transition with
single fly kick on start
Efficient transition; single
dolphin kick; distance
underwater > 10m
Faster kick to generate
greater distance;
Distance underwater >
7m
Very quick and shallow
butterfly kicks while
streamlining in the torpedo
position; distance
underwater > 10m
Strong transition,
gaining momentum on
push down from hips;
Torpedo streamined
position; fast dolphin
kicks; distance
underwater > 5m
Distance underwater >
5m
30
Level 5
Turns
FC tumble, BC
count from flags
to touch
Finishes
Always finishes
and touches wall
before feet touch
floor
FC tumble, Start
Backstroke tumble
Correct finish of hands
on all strokes
Backstroke correct
count from flags to
touch
Backstroke tumble,
correctly twisting as
come off wall
Compact turn; FC
coming off wall on
side/front; 3 strokes
before breath
Doesn't slow down at
finish; strong touch;
Accelerate into finish;
Accelerates into wall; no lunge on BK; no breath in
breath for last 3 strokes red zone
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Fast, compact tumble; No
breathing in red zone
3.4
Stamina Levels
Stamina Levels
Rest Interval
(between sets)
01:00 before 200s
Total
3000
Level 3
5 x 200 FC on 4:00
5 x 200 FC on 4:30
01:00 before 200s
2000
Level 2
1 x 500 FC
2 x 250 FC on 3:00
5 x 100 FC on 2:00
01:00 before 250s
01:00 before 100s
1500
Level 4
5 x 400 FC on 8:00
5 x 200 IM on 4:00
Level 1
1 x 400 FC
2 x 200 FC on 4:30
4 x 100 FC on 2:15
1 x 100 IM
1300
01:00 before 100s
00:30 before IM
:10
All swum on turn-around times as stated with specified rest periods
Issue 2
3.5
Seals Extra Requirements
Skill
EX1
EX2
EX3
EX4
Fully streamlined log rolls from push and glide with arms extended in
streamlined position
Pencil jump from side at deep end, streamlined entry
25m backstroke kick with arms extended in streamlined position
50m front crawl kick with float
25m breastroke leg kick
Swim 100m backstroke
Swim 200m - swimmers choice (must be nearly ASA standard)
Swim 50m FC with tumble turn
Comfortable to dive from the side at the deep end
Can perform in water relay takeovers
Can read a program and follow it with minimal questions
Understands the principles of using the clock and rests / turn-around times
Knows PB's for all strokes
Knows stroke count for 25m
EX5
Can perform a minimum of 6 repeats holding a consistent time (+/- 5s
Understands different levels of effort when applied to training
EX6
EX7
3.6
Understands the differences between aerobic and anaerobic training
Diving / Start Criteria
Level
Skill
Push and glide to handstand (legs may be bent at knees during rotation)
Push and glide into a forward somersault, keeping a tight tucked position throughout the
somersault
Push and glide into a stretched position, starting with shoulders submerged
Pick up an object from the bottom of the pool using both hands with eyes open
Hold a mushroom float then straighten out into a horizontal stretched position, arms and legs
together
Criteria
1
Criteria
2
Push and glide to touch the bottom of the pool. Place both feet on the floor and push up to the
surface. To be completed at a depth of ?m
Back push and glide, arms stretched beyond the head in line with the body
Perform a back somersault, starting with a back layout stretch position
Perform a forward straight jump
Perform a forward jump tucked
Perform a forward jump piked
Perform a tucked roll into the pool
Perform a crouch dive
Perform a back circle
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3.7
Attitude and Effort
As well as performing at races all swimmers must adopt a professional attitude to their training in
terms of their attitude to training and effort that they put in. The coaches spend a considerable
amount of time preparing for the sessions and keeping track of the swimmers performance and it is
only fair that the swimmers apply the same level of effort.
The attitude and effort of swimmers is recorded monthly against the following critera:
3.7.1 Attitude
•
Doesn’t stop and chat during sessions when they should be swimming
•
Gets on with the set without questioning the reasoning (questions clarifying the task are
acceptable)
•
Swims complete lengths with the correct turns without walking
•
Acts as a role model for younger children
•
Doesn’t mess about and follows sets as defined by the coach
•
Completes all sets with the correct finish as if in a race
Attitude is marked as follows:
Excellent, Good, Average, Poor
3.7.2 Effort
The effort the children put into their sessions is proportional to the times that they achieve and the
skill development required to move up the club. Effort will be judged using the following:
•
>100% - always puts in more than the expected effort.
•
100% - performs task at the correct pace set
•
75% - performs most of the set at the correct pace
•
<50% - Doesn’t put the required effort in.
3.7.3 Attendance
It is expected that the swimmers attend as many sessions as they can make. As in all areas of life the
more you put in the more you get out. We expect the swimmers to meet the target attendance
figures defined below. This ensures a good level of training which should translate into skill, speed
and stamina.
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4
Awards
Throughout their time at the club there are many awards that the children can earn. Some of these
are linked to the session/lane that they are in and others are ASA awards for sprint times. There is
also a Seals award (badges/certificates to be confirmed). The following identifies the awards that the
children can achieve.
•
NPTS Awards
•
Stroke Awards
•
Pre-competition Development Awards
•
Competitive Start Awards
•
Competitive Sprint Awards
•
Swimming Challenge Awards
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4.1
Seals Awards
In addition to the ASA awards that can be obtained we have defined a set of Seals Awards which the
swimmers can achieve. The target criteria and anticipated session / lanes are detailed below.
4.1.1 Bronze
Target
Times
00:45.00
00:55.00
01:10.00
00:26.00
Bronze
50M FC
50m BK
50m BR
25m Fly
4 x 100 FC on
2:00
4 x 100 IM on
2:15
Anticipated achievement level is Session 1 Lane 3
4.1.2 Silver
Target
Silver
Times
100 FC
01:30.00
100m BK
01:40.00
100m BR
02:00.00
50m Fly
00:49.00
200m FC
03:30.00
100 IM
01:45.00
200 BR
04:15.00
Or
200 BK
03:30.00
Anticipated achievement level is Session 2 Lane 2 or 3
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4.1.3 Gold
Gold
Target
Times
Combined time
for 50m (all
strokes)
02:45.00
5 x 200 FC on
4:00.
03:15.00
5 x 200 IM on
4:30.
03:30.00
100m FC
01:20.00
100m BK
01:30.00
100m BR
01:56.00
50 Fly
00:42.00
Anticipated achievement level is Session 3 Lane 1 or 2
4.1.4 Platinum
Platinum
Target times
100 FC
01:10.00
100 BK
01:20.00
100 BR
01:40.00
100 FLY
01:30.00
5 x 400 off 8:00
FC
06:30.00
5 x 200 IM off
4:00
03:10.00
Anticipated achievement level is Session 3 Lanes 4/5
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5
12 Week Training Plan
The training is based around a 12 week cycle covering all strokes and a range of endurance,
starts/turns and sprints. The following table details this plan. It is up to the individual teachers to
define the session plans commensurate with this macro cycle in accordance with the ability of the
swimmers and the target criteria.
Week 6
Week 7
Week 8
Session 1 Tue/Fri
(Session 2 Lane 5/4)
FC Drills all EN1
BK Drills all EN1
Fly Drills
BR Drills
Drills, Kick all
Starts, Turns,
Finishes
FC Drills all EN1
BK Drills all EN1
Session 2/3 - Tue/Fri
FC Drills all EN1
BK Drills all EN1
Fly Drills
BR Drills
Drills, Kick all
Starts, Turns,
Finishes
Sprints SP1
100's -ve split
Week 9
Week 10
Week 11
Week 12
Fly Drills
BR Drills
Tests
Tests
SP2
SP3
Tests
Tests
Week 1
Week 2
Week 3
Week 4
Week 5
Sun
Distance EN2
FC or BK EN3
150 EN2 and Kick
75/150 EN2
EN3
Relays, Concentrating on starts/finishes
Medley skills
200 -ve split
Repeat sets at 125% to 200% of race
distance
EN3
ATP
Starts, Turns, Finishes
Swimmers will only be moved between lanes at the end of this 12 week cycle. This ensures
continuity of teaching and ensures all swimmers cover all aspects of training.
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6
Drills Glossary
To be completed
39