Senior C

Entry Criteria

  • 50m streamline kick in all 4 strokes
  • 15m streamline underwater fly kick
  • 100m WA approved swimming technique incl. turns and finish in all 4 strokes
  • Capable of Aerobic work/ training load of 2000m

Macrocycle Objectives: Strength and Conditioning

  • Excellence 100m each stroke
  • Strength 200m each stroke incl. IM
  • Distance 400m free
  • Aerobic load 2000m (test swim 1500m)

Goal

  • 400 IM
  • 800 free

Microcycle Objectives: Strength and Conditioning

  • Drillwork - stroke based, drill & swim combi
  • Kick strength & distance
  • Swimming/ repetition 50m & 100m
  • Swimming/ distance 200m & 400m
  • Strokework:
    • Strokecount
    • DPS
    • Timing/ pacing
  • Race skills:
    • Starts & Turns
    • Underwater fly kick speed and distance

Target Meets (approx. 8-9)

  • Future Challengers (age 10-12) x 4
  • Aspiring Champions (age 13+) x 2
  • Invitation Level 2 x 4
  • Goal:
    • Regional Championships (age 12+) - Munster SC & Munster LC