Squad Outlines 2015/16 Season

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1 Squad Outlines 2015/16 Season Clem Jones Centre Program At the Clem Jones Centre, all departments are focused toward providing inclusivity and quality to our customers in all our services, and this practice is carried into the swimming programs philosophy. The program aims to cater for swimmers of all abilities and objectives. The program is focused on providing the best service possible to cater for each swimmer that comes to training. Whether they are making National finals, or they just want to improve their fitness, the program will provide the training, coaching and service necessary for the individual to reach their goals. The Coaches Role Name Squads Contact Head Coach Samuel Fisher Competitive Squad Assistant Liam Fisher Swimfit & Coach Development Junior Coach Mel Tabulo Junior Squad N/A Coaches also assist each other with all squads on a frequent basis to allow as much feedback delivery as possible. Carina Leagues CJ s Swim Club For extended information on registration and club nights, please visit the club website or contact the Head Coach. Website: For information on all external competitions for registered swimmers, please contact the Head Coach to be added to the mailing list. Please refer to the club handbook and the competition guide for protocols and procedures for swimmers and parents at competitions.

2 Fee Payments Fees are to be paid in full in the first week of each month at the front reception of the Clem Jones Centre. Swimmers will receive a card once payment has been made, and are required to show the front reception this card on entry each session. The squad fees are as listed below. Note that these fees cover unlimited sessions for the month. Squad Cost (Monthly) Session Times Junior Squad $ :30pm to 4:30pm 4:30pm to 5:30pm Swimfit Squad $ :30pm to 4:30pm or 5:00pm Tuesday & Thursday 5:00am to 7:00am 6:30am to 8:00am Development Squad 3:30pm to 5:30pm $ Tuesday & Thursday 5:00am to 7:00am 6:30am to 8:00am Competitive Squad $ Monday-Friday 4:00pm-6:15pm Tuesday-Friday* 5:00am-7:00am 6:00am to 8:30am *Some sessions are only available to certain age groups.

3 Junior Squad The Junior squad is aimed at the technical development of its swimmers, through ongoing education of drills, racing skills, using the pace clock, and a gradual progression from 25m-50m-100m swim efforts. Swimmers are encouraged to join the Carina Leagues CJ s Swim Club. Through each month, technical development is the key focus, as the coach works through a range of drills and exercises aimed at making each swimmer as technically efficient as possible. Also introduced is progression in swimming distances, including development of swimmers fitness and strength over 100m efforts. Swimmers racing skill development is on-going, as they are coached how to swim fast with technical efficiency. Swimfit Squad The Swimfit Squad caters for all types of swimmers, ranging from fitness based to aspiring competitive, and everything in between. Sets include everything from technical development, all the way to strength and fitness training. The squad is a direct progression from the elements worked on in the Junior Squad, as swimmers are coached to complete longer swim distances whilst holding strong Technical development is on-going, and the development of racing skills becomes more prominent at this level. Swimmers are encouraged to join the Carina Leagues CJ s Swim Club.

4 Development Squad The Development Squad is aimed at swimmers aged 8-12yrs who compete (or are wanting to compete) on a regular basis for the CJ s Swim Club. This squad acts as a stepping stone for swimmers being introduced to regular external competitions. Swimmers train at the same times as the Swimfit Squad, but benefit from longer sets completed at a higher intensity. Technical development, racing skills, aerobic development and speed training are all on-going in the program. Swimmers are introduced to core development and strength training through 30minutes of dryland each afternoon. Basic exercises and body movements are introduced in preparation for future development. Swimmers will also receive coaching from the Head Coach on a regular basis. Competitive Squad This squad is aimed at producing results at State & National competitions through performance based training for Carina Leagues CJ s Swim Club swimmers. The squad operates on a yearly cycle to perform at Championship meets, with training available for both sprint and middle-distance athletes. Swimmers in these squads compete on a regular basis at State competitions. Both groups benefit from the following: - Performance based training suited for individual needs. - On-going nutritional, physiotherapy and sports psychology education. - Detailed preparation for State & National competitions. - On-going core & strength development through dryland/gym training. - Seasonal and long-term development planning. Squad Progression Swimmers are constantly assessed for progression through each month. A swimmers individual progression is made via assessment from that swimmers respective coach, or a combination of two coaches. Please see the attached guidelines for swimmer progression. Progression however is not strictly limited to this guideline, as the coach s discretion and assessment is the deciding factor.

5 Squad Progression Mini-Squad* to Junior Squad Guidelines 4 x 25m each of Freestyle, Backstroke & Breaststroke with relatively sound 2 x 25m of butterfly with recognizable Competent application of starts, turns and streamlining. Ability to complete 50m efforts of Freestyle, Breaststroke & Backstroke. 4 x 50m each of Freestyle, Backstroke & Breaststroke with sound Junior Squad to Swimfit Squad 2 x 50m of Butterfly with relatively sound Developed starts, turns and streamlining. Ability to complete 2 x 100m efforts of Freestyle, Backstroke & Breaststroke. Ability to complete 1 x 200m IM s (Broken with 5sec rest per 50m). 4 x 100m each of Freestyle, Backstroke & Breaststroke with strong Swimfit Squad to Development Squad 4 x 50m Butterfly with sound Developed and consistent starts, turns and streamlining. Ability to complete 200m Freestyle, 200m Backstroke, 200m Breaststroke & 200m IM with sound Development Squad to Competitive Squad (Junior level) Ability to complete 400m Freestyle with relatively sound 10 x 100m each of Freestyle, Backstroke & Breaststroke with strong 8 x 50m Butterfly with sound Ability to complete MULTIPLE efforts of 200m Freestyle, Backstroke, Breaststroke & IM holding strong Ability to complete 800m Freestyle with sound * Please note that Mini-Squad is part of the Clem Jones Centre Learn to Swim Department.

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