DOLPHIN – 7
Work undertaken in this squad:
A. Continuing development of long axis stroke and drills.
B. Continuing development of stroke efficiency.
C. Full training and development of breaststroke.
D. Full training and development of the butterfly stroke through broken swims and drills.
E. Understanding of FINA laws covering starts and turns.
F. Understanding the importance of hydration.
G. Development of I.M swimming.
H. Continuing advanced sculling techniques.
I. Understanding the use of the pace clock.
Squad Kit Requirement:
- Kickboard
- Short Blade Training Fins
At the end of this stage participants will be able to:
1. Complete a set lasting 400m (e.g. 16 x 25m) on a specific turnaround time set by the coach (E.g. 1.00min for each 25m)
2. Kick 400m Backstroke without using a board
3. Kick 200m Breaststroke with/without using a board
4. Kick 200m Butterfly with/without using a board
5. Kick 400m Front Crawl with/without using a board
6. Perform a Backstroke turn from 10m in to 15m out (Open or Tumble)
7. Perform a Breaststroke turn from 10m in to 15m out
8. Perform a Butterfly turn from 10m in to 15m out
9. Perform a Front Crawl turn from 10m in to 15m out (Open or Tumble)
10. Swim 400 metres continuously on Front Crawl.
11. Swim 200 metres continuously on Backstroke.
12 Swim 100 metres on butterfly and Breaststroke maintaining good rhythm.
13 Swim 100 metres individual Medley with LEGAL TURN and FINISH.
14. Perform a 15 metres underwater undulation kick without aids.
15. Have and maintain all equipment for Dolphin 7 squad
NB. Swimmers must complete a minimum 13 criteria from the 15 above to be considered for Sharks 8 squad with the remaining 2 having been addressed and discussed with the swimmer and coach before progression to the next squad can be made.
Notes: Speed for swims will not be an issue for this squad. Good form i.e. able to keep and understand good technique is of greater importance. Progression to next squad will be judged on a regular basis using the guidelines above.