Criteria for promotion to Top Squad:

400 metres Individual Medley

Timed sets:    10x100FC on 2mins (Target time 1.35)

                        10x100 IM on 2.15 (Target time 1.45)

Correct starts, turns and finishes on all strokes, including takeovers.

Training equipment: kickboards pull buoy, hand paddles, fins, drink bottle,

This group should:

Attend 5 sessions per week (optimum all sessions)

Understand lane etiquette, training within a group and rules of the strokes/sport.

There will be regular time trials and all swimmers will be expected to enter low level competitions.

Keep logbook of training and competition results.

Self monitor using the pace clock.

Test sets to include 200m step set, stroke efficiency and kick/pull.

Females working on negative splits.

Males working on even splits.

Enter approx 12 competitions per year, various level, strokes and distances

Meterage to improve to 3000-3500m per hour session.