Piranha

LTAD Stage: 2 – FUNdamentals

Overview:

The program focus of the Piranha group builds on skill development, stroke construction, and refinement. Swimmers are introduced to interval sets, effort, and pace management. General education on learning how to train, manage hydration and nutrition levels before, during, and after practice begins at this level. Coaching staff directs swimmers in developing strong work ethics. Basic racing concepts are introduced with stroke rate/stroke count, effective air exchange techniques during starts and turns, as well as event-specific breathing patterns.

Land Training Emphasis:

Developing ABCs (Agility, Balance, Coordination, Speed), RJT (Running, Jumping, Throwing), KGBs (Kinesthetics, Gliding, Buoyancy, Striking with the body) and CKs (Catching, Kicking, Striking with an implement) 

 

 

 

 

 

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

 

 

 

Expectations: Training

Can complete the following practice sets:

  • 3x200m IM on 4:30
  • 6x100m Kick on 2:30
  • 8x100m Free on 2:00
Competition Competes in all 50m and100m events, and 200m IM offered in his/her age group
Biomechanics Performs a legal 200m IM swim
Physiology
  1. Aerobic endurance: Performs T-30 or other threshold set once a season
  2. Understands relationship between training programs, maturation and physical development
  3. Understands the purpose of heart rate measurement
  4. Able to measure his/her own resting and exercise heart rate
  5. Understands the importance of muscular flexibility in swimming
Accountability Demonstrates a higher level of sportsmanship behaviour (ie. Respects competitors and gets along with friends regardless of ability level)
Work Ethic & Self Discipline
  1. Attends the recommended meets and understands the importance of being on time for practice and meets
  2. Meets the established attendance requirements
  3. Understands why he/she must say NO! to drugs and other harmful substances
Time Management Demonstrates an ability to balance school and outside activities
Commitment & Loyalty Chooses a national swimming hero and knows the event in which he/she competes in
Psychological Skills
  1. Understands the relationship between relaxation and performance
  2. Knows the three levels of nervousness (too little, just right, too much)
  3. Understands that stress comes from negative self-talk and faulty focus of concentration
  4. Understands the concept of “Uncontrollables”
  5. Understands the importance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to a proper focus
  6. Understands the value of setting goals to improve performance
  7. Is able to accept criticism from the coach
  8. Understands that criticism is a critique of skills, not a critique of the individual
Attendance At least 4 times a week