Senior B

Entry Criteria

  • 100m WA approved excellent swimming technique incl. turns and finish in all 4 strokes
  • 200m WA approved swimming technique incl. turns and finish in breaststroke & backstroke
  • 400m WA approved swimming technique incl. turns and finish in freestyle
  • Capable of Aerobic work/ training load of 3000m

Macrocycle Objectives: Strength and Conditioning

  • Excellence 200m each stroke incl. IM
  • Strength 200m each stroke & 400 IM
  • Distance 400 & 800m free
  • Aerobic load 3000m (test swim 2000m)

Goal

  • 400 IM
  • 1500 free

Microcycle Objectives: Strength and Conditioning

  • Drillwork - stroke based, drill & swim combi
  • Kick strength & distance
  • Swimming/ repetition 50m, 100m & 200m
  • Swimming/ distance 200m, 400m & 800m
  • Strokework:
    • Strokecount
    • DPS
  • Speed work:
    • HVOs
    • Pacing
  • Race skills:
    • Race starts & turns
    • Underwater fly kick speed and distance

Target Meets (approx. 8-9)

  • Future Challengers (age 12) x 2
  • Aspiring Champions (age 13+) x 2
  • Invitation Level 2 x 4
  • Invitation Level 3 x 2
  • Goal:
    • Regional Championships - Munster SC & Munster LC
    • National Championships - Summer Nationals

Expected Meet Entries

  • 200 IM
  • 400 free
  • 800 free