Experienced & Returning Swimmers Tryouts: Selecting Teams and Determining Training Groups

To select teams (Varsity & JV) and determine training groups for high school swimming, it's crucial to design a series of workouts that test the endurance, speed, and recovery abilities of the swimmers. Below is a structured plan incorporating warm-up, main sets, and cool-down, specifically tailored to evaluate swimmers' stamina. The workouts are to be executed in heats of 2-3 people per lane, fostering a team bonding experience.

Warm-Up

Main Set

The main set is where swimmers' stamina is put to the test. It aims to push them beyond their comfort zone and evaluate their endurance and recovery. If swimmers do not pass the sets or need a break during them, they can take breaks. We will tally these breaks, which will help us determine where the swimmers will be training during the season.

Set 1: Endurance

  • 5 x 200 yards Freestyle: Maintain a consistent pace with a 30-second rest between each repetition. This tests the swimmer's ability to sustain speed over a distance.

Set 2: Speed Endurance

  • 8 x 100 yards Individual Medley: Fast pace, with 15 seconds rest between each. This challenges swimmers to maintain speed while transitioning between different strokes. Conduct these in heats of 2-3 swimmers per lane to foster team support and bonding.

Set 3: Aerobic Capacity

  • 4 x 400 yards Freestyle: Moderate pace, focusing on maintaining steady breathing and technique. Rest for 1 minute between each. This set assesses the swimmer's aerobic stamina over a longer distance and can be conducted in pairs or trios per lane to enhance camaraderie.

 

Evaluation Criteria

  • Consistency: Monitor how consistently swimmers can maintain their pace throughout the sets.

  • Recovery: Assess how quickly swimmers recover between sets and repetitions.

  • Technique: Observe any breakdown in form as fatigue sets in, which can indicate areas in need of improvement.