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Learn to Train Squads

Once all the basic skills of swimming have been learnt, swimmers progress into our Sealions and Seals squads.

The Lead Junior coach is supported by a number of volunteer helpers, the majority of whom are parents of club swimmers or older swimmers. In addition to working poolside during training sessions, coaches also support swimmers at competitions.

As of July 2021 helpers are:  Anna Belsey, Kieran Brevern and Charlotte Hingston.

SEALIONS

To progress from Sealions, swimmers are expected to:

Reinforce all of Aquabears skills, technique and practices as well as:

Swim:
  • 200m comfortable Frontcrawl to HHSC expected Standards with correct turns, underwater flyk ick and transition into stroke trying not to breathe on the 1st stroke exiting turns and breakout
  • 200m comfortable Backstroke to HHSC expected Standards with correct turns, underwater fly kick and transition into stroke
  • 200m comfortable Breaststroke to HHSC expected standards with a breastroke pull out (no fly kick)
  • 50m Fly to HHSC expected standards
  • 100m IM – starting with the correct push off, underwater phase and transition into stroke with legal touch turns
  • Be able to Fly kick on front, back and side comfortably for a minimum of 50m each
  • Be able to complete kick sets
  • Grab start from blocks into 5m streamline fly kick underwater
  • Legal relay take over from blocks
  • Push off from wall into streamline fly kick and flutter kick with 5 strokes frontcrawl
  • Push off from wall into streamline fly kick and flutter kick with 5 strokes backstroke
  • Perform a legal and efficient Breaststroke and Fly turn
Other:
  • To remember the different drills used in these groups and understand the reasons why we do them
  • Start to ask relevant questions to the sessions
  • Be able to complete Pre-pool warm up with a minimum of 2 exercises from each Raise, Mobilise, Activate and Prime section
  • Support team galas when selected
  • Enter HHSC galas as well as highlighted open meets
  • Understand reasons swimmers could be disqualified for in races
Sealions
Hemel Hempstead Leisure Centre
Friday
19:15-20:45Flexi Pool
Saturday
07:30-08:30Main Pool
Sunday
15:30-16:30Main Pool

Total training time

3.5 hours water time
All swimmers should warm up for 10 minutes before each session, and stretch for 10 minutes after each session.

Your aim should be to do as many sessions as you can.

Equipment required:

Kickboard, pullbuoy and fins

Seals
Hemel Hempstead Leisure Centre
Tuesday
19:00-20:00Main Pool
Saturday
07:30-08:30Main Pool
Sunday
08:00-09:15Main Pool
Sunday
14:00-15:30Main Pool

Total training time

5 hours 45 minutes water time.

All swimmers should warm up for 10 minutes before each session, and stretch for 10 minutes after each session.

Your aim should be to do as many sessions as you can.

SEALS

To progress from Seals, swimmers are expected to:

Reinforce all of Stage 2 skills, technique and practices as well as:

Swim:
  •  400m comfortable Frontcrawl to HHSC expected Standards with correct turns, underwater phase and transition into stroke with no breathing on 1st arm cycle exiting turns and breakouts
  • 300m comfortable Backstroke to HHSC expected standards with correct turns, underwater phase and transition into stroke
  • 200m comfortable Breaststroke to HHSC expected standards with correct turns and a breaststroke pull out on start and exiting turns
  • 100m fly to HHSC expected standards
  • 100m IM using legal and effective turns
  • Be able to Fly kick on front, back and side comfortably for a minimum of 100m each
  • Perform a legal and effective push off from the wall and transition to stroke for each IM turn
  • Perform legal and efficient turn on each of the 4 strokes at race speed
  • Understand turnaround times and complete a set using simple turnaround times
  • Start to use stroke counting
Other:
  • Understand the reasons for counting strokes and reasons for techniques and drills
  • Begin to use snorkels as a training aid
  • Complete a pre-pool routine of Raise, Mobilise, Activate and Prime exercises
  • Complete a post swim stretching routine
  • Asking relevant questions to the sessions
  • Support team galas when selected
  • Enter HHSC galas as well as highlighted open meets

OTTERS

To progress from Otters, swimmers are expected to:

Reinforce all of Seals skills, technique and practices as well as:

Swim:
  • 600m comfortable Frontcrawl to HHSC expected Standards with correct turns, underwater phase and transition into stroke with no breathing on 1st arm cycle exiting turns and breakouts
  • 200m IM with legal and effective turns, underwater phase and transition into stroke
  • Complete a set on a turnaround time aiming to swim each repeat at a set pace to get consistent rest
  • For each stroke swim 4 X 50M to HHSC expected standards maintaining an even kick and stroke count throughout
  • Complete kick sets using different strokes, speeds and distances on a set turnaround time
  • Following the starting procedure used in competitions perform a grab start using a starting block and demonstrate an effective take off, flight, entry, underwater phase and transition into stroke into 50m swim at race speed
  • Following the starting procedure used in competitions perform a legal backstroke start using the block
  • Perform legal and effective finishes on each of the 4 strokes at race speed
  • Perform an effective breaststroke start with a fly kick
  • Habitual turns with the correct underwater phase and transition into stroke throughout training
Other:
  • Complete a pre pool routine and post pool stretching routine before and after all sessions
  • Understand stroke count and how it links to stroke efficiency
  • To be able to take heart rate
  • Have a knowledge of a range of drills and their functions
  • Understand training terms and start developing these skills e.g negative split, descending, differing paces
  • Execute race skills e.g not breathing 5m into the wall
  • Support team galas when selected and entering highlighted meets
  • Communicate with coaches at training and galas and asking relevant questions
Otters
Sunday
7:45am-9:00amMain Pool
Sunday
7:00pm-8:00pmMain Pool
Tuesday
7:00pm-8:00pmMain Pool
Wednesday
7:00pm-8:30pmBerkhamsted
Saturday
7:00am-8:15amMain Pool

Total training time

6 hours water time.

All swimmers should warm up for 10 minutes before each session, and stretch for 10 minutes after each session.

Your aim should be to use all these hours.

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We are a competitive sport club - with our swimmers competing at all levels from local team galas to National and European events.