Barracuda

LTAD Stage: 3 – Learn to Train

 

Overview

The program focus of the Barracuda group devotes great attention to all 4 strokes and Individual Medley (IM) refinement as well as building the swimmers aerobic and endurance base. Starts, turns, transitions and finishes receive significant attention in the prerace and race seasons, including reaction time, flight, entry and underwater work. Education on the basic technical/tactical skills including warm up, cool down, stretching, recovery, relaxation and focus is introduced.

 

Land Training Emphasis

Core strengthening and stabilizing exercises, the use of ‘own body weight’ exercises; medicine ball and Swiss ball exercises as well as developing flexibility

 

Practice Times: Tuesday to Friday 7:30pm-9:30pm, Saturday & Sunday 7:30-9:00am

Expectations: Training

Can complete the following practice sets:

  • 6x200m IM on 3:40 (Boys)/3:45 (Girls)
  • 8x100m Kick on 2:20 16x100m Free on 1:40 (Boys)/1:45 (Girls)
Competition Competes in all the events offered in his/her age-group including all 200m, 400m and 800m/1500m events
Biomechanics
  1. Maintain consistent stroke rates and times in training sets
  2. Complete one length of each stroke holding the same time or faster but using fewer stroke cycles
Physiology
  1. Swims a T-30 or other threshold set two times per season with improvement
  2. Understands the concept of a balanced diet and basic fuels used during swimming training
  3. Understand the basics of different energy system usage in sprinting versus distance swimming
  4. Able to use heart rate measurement to monitor exercise intensity and recovery
Accountability The swimmer will know the names of competitors
Work Ethic & Self Discipline
  1. Not influenced by the negative behaviour of his/her teammates
  2. Understands and takes responsibility for attendance, performance and habits in practice and how these three relate to meet performance
Time Management Demonstrates the ability to balance school, outside activity and swimming
Commitment & Loyalty
  1. Knows the history of the team well
  2. Knows the team goals and will take an active part in achieving them
  3. Understands the relationship between his/her personal commitment level and results
Psychological Skills
  1. Has a clear awareness of personal stressors
  2. Capable of performing progressive muscle relaxation
  3. Knows techniques to control the mind and body
  4. Understands the importance of imagery in enhancing performance
  5. Can perform basic visualization skills
  6. Can quickly return concentration focus in practice and in meets
  7. Understands the principles of effective goal setting
  8. Beginning to set goals for the entire season
  9. Knows at least one technique for handling negative self-talk
Attendance At least 5 times a week