All Squads: January - April 2018

This scheme of works is a general guide and will be modified by the lead coaches in line with each group’s development over the term taking into consideration their competitive calendar.

Each squad will be working to a technical and aerobic level to suit their development capabilities. Subsets within squads may focus on different elements of the stroke depending on their needs with bite-size, small group / individual tuition being used to address specific areas.

As a whole club our focus gala this term will be our own open meet in April but individual squads will be working towards the county championships and regional development depending on their swimmers’ levels of involvement.

Note: Due to the County Championships and the varying involvement of each squad and individual swimmers, every squad’s training schedule will include a continuous mix of aerobic and competitive skills based work.

 

  Date Stroke Competition  

Set development

Focus will vary between squads

Additional Notes

Hot Topics

Focus will vary between squads

Week 1

 

Friday Date:

05/01/18

 

 

Coaches Choice

 

 

 

Aerobic Development & Technical review

 

 

 

Training resumes on the evening of Friday 5th January

 

 

Streamlining, body position & UW work

 

Week 2

 

Monday Date:

08/01/17

 

Coaches Choice

 

Surrey County Championships

Surrey Sports Park

 

Aerobic Development & Technical review

 

Squad appropriate test sets

 

 

NB: We would encourage all individual surrey qualifiers to utilise long course training when possible this term as all events are to be swum long course.

 

 

Streamlining, body position & UW work

 

Week 3

 

Monday Date:

15/01/18

 

 

FC / IM

 

 

Aerobic Development,

and Skills Sets

 

 

 

Kick

(all Strokes)

Week 4

 

Monday Date:

22/01/18

 

 

Fly

 

 

Mixed sets with

aerobic maintenance,

and sprint work

 

 

Kick

(UW work & timing)

 

Week 5

 

Monday Date:

29/01/18

 

 

BK

 

 

Mixed sets maintaining aerobic fitness and reviewing comp skills

 

 

 

 

 

Kick

(timed sets)

Week 6

 

Monday Date:

05/02/18

 

 

BR

Surrey County Championships

Surrey Sports Park

 

Mixed sets maintaining aerobic fitness and reviewing comp skills

 

 

Long Course training for Surrey 50m Qualifiers and relay teams only

 

 

Kick

(Narrow kick with good catch)

Week 7

 

Monday Date:

12/02/18

 

 

FC

Surrey County Championships

LAC

50m Sprints (A) & relays

 

Low impact aerobic sets increasing in intensity over the week.

.

 

Long Course training for Surrey 50m Qualifiers and relay teams only

 

Dives & Takeovers

Week 8

 

Monday Date:

19/02/18

 

 

IM

Surrey County Championships

Crystal Palace

 

 

Sprint work and relay takeover practise for all squads

 

 

 

 

 

 

Dives & Turns

Week 9

 

Monday Date:

26/02/18

 

 

Fly

 

 

 

Aerobic Development

 

 

 

Catch & Pull

Week 10

 

Monday Date:

05/03/18

 

 

BK

 

 

Low impact aerobic recovery with skills sets building sets over the week to include

Technique sets

 

 

 

Catch & Pull

Week 11

 

Monday Date:

12/03/18

 

 

BR

RR Level 1 meet

17th & 18th March

 

Specific technical sets complimented by aerobic development sets.

 

Long Course training for all swimmers competing at the RR open meet.

 

 

Catch & Pull

Week 12

 

Monday Date:

19/03/18

 

 

 

FC

 

Rushmoor Royals Distance Meet

24th March

 

Low impact aerobic recovery with skills sets building sets over the week to include

Technique sets

Long Course training for all swimmers competing at the RR open meet.

 

 

Catch & Pull

Week 13

 

Monday Date:

26/03/18

 

 

 

IM

 

 

 

 

Aerobic Development

& Technique sets

 

No training on Good Friday and Easter Sunday

 

 

 

Sculling

Week 14

 

Monday Date:

02/04/18

 

 

 

FC / BK

 

Crawley Long Course Meet

6th – 8th April

Surrey Development Meet 7th – 8th April

 

 

 

Specific technical sets complimented by aerobic development sets.

 

 

Squad Appropriate test sets to review develpment

 

No training on Easter Monday

 

Long Course training open to all swimmers competing at the Crawley open

 

 

Sculling & Competitive Skills

 

Week 15

 

Monday Date:

09/04/18

 

 

 

BR / Fly

 

Surrey Development Meet

14th-15th April

 

Specific technical sets complimented by aerobic development sets.

Introduction of race distance work

 

 

 

Competitive Skills

Week 16

 

Monday Date:

16/04/18

 

 

Coaches Choice

 

HSC Spring Meet

 

Training over race distances with focus on comp skills to include race tactics and tapering

 

 

 

Coaches Choice