Orca

 

LTAD Stage: 3 – Train to Train

Overview

The program focus of the Orca group is on swimming biomechanics with attention to every detail in stroke refinement and racing techniques. The backbone of the structure is Individual Medley (IM) and Distance Freestyle training. We believe that the age group swimming focus should be to develop all-around swimmers. IM training addresses that effectively. Training should be predominantly high volume, low to medium intensity in order to achieve sufficient aerobic conditioning. Swimmers are assessed individually and attention goes into building around the strengths while, at the same time, diligently working on improving swimmers’ weaknesses.

 

Land Training Emphasis

Core strengthening and stabilizing exercises. Preparations should be made for the development of strength which include learning correct weight lifting techniques

Practice Times: Monday to Friday 7:30pm-10:00pm, Saturday & Sunday 7:30-11:00am & 3:00-5:00pm

 

 

Expectations: Training

Can complete the following practice sets:

  • 4x400m IM on 6:40 (Boys)/7:00 (Girls)
  • 12x100m Kick on 2:10
  • 24x100m Free on 1:25 (Boys)/1:30 (Girls)
Competition Competes in all the events offered in his/her age-group including all 200m, 400m and 800m/1500m events
Biomechanics
  1. Perform a 400m IM with correct transitions between strokes
  2. Able to calculate swimming speed, distance per stroke and stroke rate during competition and training
Physiology
  1. Can perform sit-ups, push-ups and chin-ups
  2. Swims a T-30 or other threshold set three times per season with continuous improvement
  3. Understands energy systems – can explain aerobic and anaerobic systems of energy delivery
  4. Understands nutritional requirements of training and competition
  5. Demonstrates understanding of the relationships between training programs, maturation, development and their affects
  6. Understands how to use heart rate measurement to monitor training progress
Accountability Learns to accept responsibility for his/her performance
Work Ethic & Self Discipline
  1. Learns coping strategies to deal with peer pressure
  2. Learns coping strategies to deal with parent pressure
  3. Able to list four prohibited substances
Time Management Demonstrates the ability to balance school, social activities, swimming and family
Commitment & Loyalty
  1. Effectively communicate his/her commitment to his/her parents, coach and teammates
  2. Knows the team goals and will take an active part in developing specific and attainable group goals
  3. Understands the direct relationship between his/her personal commitment level and results
Psychological Skills
  1. Can identify optimal zone of performance in both practice and meets
  2. Understands personal signs of under- or over-arousal
  3. Can visualize a race from start to finish – can control the image so the vision matches actual performance
  4. Develops a pre-race ritual or routine
Attendance At least 7 times a week