To progress to 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 1^st 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

Total training time

7 hours 15 minutes

Your aim should be to use all these hours.

To progress to Dolphins, swimmers are expected to:

Reinforce all previous skills, techniques and practices as well as:

Swim:

• 800m efficient frontcrawl in under 12m00s to HHSC expected standard with effective turns, underwater phase and transition into stroke with no breathing on 1st arm cycle on breakouts
• 200m IM in under 3m00s with legal and effective start, turns, underwater phase, transition into stroke and finish
• Complete 15 x 100m freestyle with turnaround time under 2m00s, maintaining good technique and consistent pace throughout
• Complete kick sets on all 4 strokes, with different speeds and distances on set turnaround times
• During specific training sets, execute skills such as, negative split, descending and ascending pace, stroke count
• Be able to take heart rate during specific training sets and know how to calculate maximum HR
• Have good knowledge and understanding of a range of drills and their functions for all 4 strokes
• Following the starting procedure used in competitions perform both a legal grab and track start using a starting block, demonstrating an effective and explosive take off, flight, entry and underwater phase
• Following the starting procedure used in competitions perform a legal backstroke start using the block and starting ledges (where appropriate), demonstrating an effective and explosive take off, flight, entry and underwater phase
• Be consistent in executing legal turns, including approach, underwater phase, breakouts and transition into stroke throughout training sets and competition, aiming for 10m underwater phase for freestyle, backstroke and butterfly and 15m for breaststroke
• Perform legal and effective finishes on each of the 4 strokes whilst maintaining race speed
• Achieving county consideration/qualifying times in a range of strokes and distances
• Aiming for regional qualifying times

Other:

• Act as a positive role model at all times, following HHSC codes of conduct
• Arrive promptly to training sessions with correct equipment including water bottle
• Independently complete at least 10 minute pre and post pool routine at all training sessions and understand why this is important and how this impacts training and racing
• Understand the intents of different sessions and the process of race planning and the importance of race skills and knowledge
• Be entering HHSC Club Champs and other targeted meets on the HHSC competition calendar, including one Long Course meet (where entries allow)
• Support team galas when selected
• Communicate with coaches at training and galas, responding to feedback and asking relevant questions

Swimmers who assist with the Train to Train Squads coaching include Jonny, Mattias, Sam and Kyle

Matt Rafiq-Craske, who has two daughters and swims with our Masters section, assists on a Sunday morning.  Matt has taken the Level 1 Award in coaching.

James Ball, who has two sons with the club, has also been seen poolside assisting with these squads.