Performance Swim Squads – Gold

Propulsion Performance Gold Squad

Gold Squad training is targeted at the dedicated swimmer over 14 years old who can handle the volume and intensity of high performance training sessions.  A higher degree of personal accountability is placed on the swimmer to set their goal to achieve National Qualification for Australian Ages Championships and Open Age Championships.

At this level the swimmer needs to understand a variety of stroke models for all events and distances.  These days it is more common to see top level swimmers use different techniques depending of their individual body types as opposed to a one stroke fits all model

Swim Tests and typical pre season / warm up sets

8 * 100 IM on 1:45 – 2:00 holding <1:30 -1:45

6 * 200 Fly, Freestyle or Backstroke on 3:15 – 3:30 holding <3:00 – 3:15

3 * 200 Breaststroke on 3:30 holding < 3:20

N * 100 Freestyle or Backstroke on 1:45 holding < 1:15

N* 100 Fly or Breaststroke on 2:00 holding < 1:30

Programme

  • Freestyle
  • Backstroke
  • Breaststroke
  • Butterfly
  • Starts
  • Turns
  • Finishes
  • Sculls
  • Race Strategies

Equipment

  • Goggles
  • Swimming Cap
  • Pullbouy
  • Bands
  • Fins
  • Paddles

Minimum Attendance

  • 8