Beginners' Swimming Trials: Introduction to High School Swimming Team

To join the swim team trials, new swimmers must swim 25 yards of freestyle and backstroke without assistance. The trials assess eligibility and provide insights into high school swimming training, catering to various skill levels while building confidence and passion for the sport. Those who do not meet the requirements are encouraged to retry next year. Coaches offer support and suggest joining conditioning sessions before trials to improve skills, increasing future chances of meeting the criteria.

Warm-Up

The warm-up for beginners emphasizes comfort in the water and basic skills necessary for swimming trials. It aims to ease participants into the session and prevent injury.

  1. 200 yards Freestyle Swim

    • : Easy pace, encouraging relaxed breathing and long, smooth strokes.

  2. 2 x 25 yards Kick

    • : Use kickboards to practice flutter and dolphin kicks with 30 seconds rest between each. This helps build leg strength and confidence in the water.

Main Set

The main set for beginners introduces them to the basic elements of competitive swimming, focusing on short distances to build endurance and familiarity with swimming techniques.

Set 1: Kicking Endurance

  • 6 x 50 yards Kick

    • : Alternate between flutter, breaststroke, and dolphin kick. Rest for 20 seconds between each. This set is designed to further develop leg endurance and increase overall swimming efficiency.

Set 2: Short Trial Swim

  • 6 x 50 yards Freestyle

    • : Swim at a moderate pace, gradually increasing speed towards the end of each repetition. Rest for 45 seconds between each. This set challenges participants to enhance their stamina and adjust to swimming longer distances more effectively.

Cool-Down

The cool-down allows swimmers to relax and unwind after the trials, promoting recovery and reinforcing positive experiences in the water.

  1. 100 yards Easy Swim

    • : Gentle pace, alternating strokes every 25 yards, encouraging relaxation and enjoyment.

  2. 50 yards Backstroke

    • : Focus on a relaxed, elongated stroke to help ease any tension in the shoulders and back.

Evaluation Criteria

  • Comfort in Water

    • : Observe how comfortable participants are in the water and their ease of movement.

  • Endurance

    • : Note their ability to maintain effort throughout the set.

  • Enjoyment

    • : Encourage feedback on their experience to ensure they find joy in the activity, which is vital for continued interest and improvement.

This beginner-friendly approach aims to create a positive introduction to swimming trials, emphasizing fun, basic skills, and personal achievement. Coaches will provide supportive feedback and celebrate each swimmer’s progress, helping them build confidence and enthusiasm for future swimming Efforts.