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<channel><generator>iloblog 1.0</generator><title>Training Feed</title><link>http://training.creditonswimclub.co.uk/</link><description></description><item><title>Swim Programme Jan-Aug</title><link>http://iloapp.creditonswimclub.co.uk/blog/training?Home&amp;post=1</link><description><![CDATA[     
 ]]></description><pubDate>Sun, 29 Mar 2009 13:20:09 +0100</pubDate><category>Swim Programme</category></item><item><title>Squad System</title><link>http://iloapp.creditonswimclub.co.uk/blog/training?Home&amp;post=0</link><description><![CDATA[    SQUAD 5 1st hours.   
   
 First squad from leaving level 6, this squad is to maintain strokes and to increase endurance to compound on the turns and transitions learnt in level 6. To understand how to practice in an organised group session, and to start competing in galas, suitable to they’re standard. 
   
 To move to squad 4 they must be able to do consistently; - 
 100I.M. with legal turns and strokes. 
 8x50 freestyle on 1.30 breathing every 3 
 4 x 50 freestyle kick on 2mins. 
 They also need to be able to calculate their times and turn-around-times. 
   
   
   SQUAD 4, 1st hour.   
   
 Continuing endurance and strokes using turns all the time they swim, to progress to squad 3 they need to be able to complete consistently:- 
   
 4x100 I.E. 2.30 
 400 freestyle in fewer than 8 mins. Breathing every 3. 
 6x50 freestyle kick on 1 
   
   
   SQUAD 3, 1st hour.   
   
 Improving on aerobic fitness and strength using practice sets, learning about goal setting and how to prepare for competitions, they need to be able to complete consistently to be able to progress to squad 2:- 
   
 2x200 I’M. on 3.30 
 800 freestyle in fewer than 14 mins. 
 8x50 freestyle kick on 1.30 
 50 skips in 60 secs. 
   
   
   SQUAD 2. 1st hour and 2nd hour when ready.   
   
 Improving stroke development and maintaining aerobic fitness, strength and speed. Competing in competitions and development galas aiming towards Devon championships. To progress to squad 1 they must be able to complete consistently: - 
 4x200 I.M. on 3.20 
 1000 freestyle under 17 mins 
 10 x 50 freestyle kick on 1.20. 
 75 skips in 6o secs.  
   
   
   SQUAD 1. 2ND hour and 3rd hour when ready.   
   
 Preparing for Devon and District competitions, and possibly thinking of moving on to Exeter when they have the qualifying times. Working on stroke development and maintenance will continue as swimmers improve in endurance strength and speed. 
 ]]></description><pubDate>Sun, 29 Mar 2009 13:09:47 +0100</pubDate><category>Squad System</category></item></channel>
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