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Silver Group - Ages 8-13
This is a pre-competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies.
Requirements
- Meet all of the goals of the mini-group
- Complete 10 x 50 freestyle on an interval of 2:00 per 50.
- Complete 10 x 50 stroke (fly, back and breast) on an interval of 2:15 per 50.
- Complete a 5 x 50 kick on a interval of 2:30 per 50
Practice Attendance - The coaching staff recommends a minimum of three out of the five practices offered.
Goals of the Silver group
- Understand the four YMCA core character values.
- Show respect for coaches and fellow swimmers.
- Develop effective starts and turns for all four strokes including breakouts, streamlining, and dolphin kicks off the wall.
- Learn and utilize sculling.
- Understand race strategy.
- Understand the need for preparation and promptness.
- Introduction of the five 200's (free, back, breast, fly, IM) during the season.
- Understanding the programs drill progression for each stroke.
MACRO CYCLES
September to December
Phase I |
Skill development
Master Drill Progressions
Basic swim etiquette
Intro. of interval training
Intro. of clock use
Est. basic swim knowledge
Season Goals
Confidence building
Daily Practice Goals
Kick sets |
Warm-up 500-1000
Main set 600-1500
Secondary Set 400-1000
Warm down 200
Total 1600-3500 |
Holiday Training
Phase II |
Higher yardage
Kick sets/long IM sets
Daily Practice Goals
Second Half of season Goals |
Warm-up 500-1000
Main set 600-1500
Secondary Set 400-1000
Warm down 200
Total 1600-3500 |
January to April
Phase III |
Sprint training (2X a wk.)
Speed Play (2X a wk.)
Skill/drill reinforcement
Fundamental reinforcement
Race strategy
Maintain Practice goals
Reevaluate season goals
Positive mental outlook |
Warm-up 500-1000
Main set 600-1500
Secondary Set 400-1000
Warm down 200
Total 1600-3500 |
May to August
Phase IV |
Intro to Long course training
Summer League prep and training
Drill progression
Speed play training
Sprint training
Skill/fundamentals reinforcement
Daily/Weekly practice goals
Summer league goals |
Warm-up 500-1000
Main set 600-1500
Secondary Set 400-1000
Warm down 200
Total 1600-3500 |
Meet Attendance - Dual meets are mandatory. Three YMCA closed sanctioned meets are expected. Swimmers are encouraged to attend any USA meets recommended by the coaching staff.
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www.ymca-bc.org