Senior A

Entry Criteria

  • 200m WA excellent swimming technique incl. turns and finish in all 4 strokes & IM
  • 400m WA approved swimming technique incl. turns and finish in IM
  • 800m WA approved swimming technique incl. turns and finish in freestyle
  • Capable of Aerobic work/ training load of 5000m

Macrocycle Objectives: Strength and Conditioning

  • Excellence/ Speed 200m each stroke incl. IM
  • Strength/ Speed 200m each stroke & 400 IM
  • Distance/ Speed 400, 800 & 1500m free
  • Racing Skills
  • Aerobic load 3000m (test swim)

Goal

  • 400 IM
  • 1500 free

Microcycle Objectives: Strength and Conditioning

  • Drillwork - stroke based, drill & swim combi
  • Kick strength, distance & speed
  • Swimming/ repetition 50m, 100m, 200m & 400m
  • Swimming/ distance 400m, 800m & 1500m
  • Strokework:
    • Stroke count
    • Stroke rate
    • DPS
  • Speed work:
    • HVOs
    • Threshold swims
    • Back-end speed
  • Race skills:
    • Race starts & turns
    • Underwater fly kick speed and distance
    • Race tactics

Target Meets (approx. 8-9)

  • Aspiring Champions (2)
  • Invitation Level 3 (minimum 4)
  • Regional Championships - Munster SC & Munster LC
  • Goal:
    • National Championships - Winter & Summer Nationals
    • Irish Open Championships
    • Dave McCullagh International