Performance Swim Squads – Silver

Propulsion Performance Silver Squad

Silver squad is targeted at competitive swimmers between 10-14 years.  We view this squad as a transition level for younger swimmers who have the potential to do Gold Squad once their body’s are mature enough for the increase load and intensity.

The expectation of the swimmer in Silver is to approach each training session with the goal to make consistent efforts to work hard on every set as well as maintaining the integrity of their stroke.

All of our squad programmes are IM based, Individually Medley  - with the aim to build strengths in all 4 strokes and ensure that the swimmer all develops all their energy systems.

Swim Test and typical pre season training sets

8 * 100 IM on 2:00 holding < 1:40

6 * 200 FS on 3:3o holding < 3:15

N * 100 FS on 1:30 holding < 1:15

N * 50m FS on 50-60 holding < 35

Programme

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

Equipment

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

Attendance

  • 6