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Coaching Team and Squads

Squad Coaches

Head Coach and A Squad Alan Kirton Maltby B Squad Rachel Skelton Maltby C and D Squads Danielle Clegg Aston B Squad Lynne Tordoff

Aston C and D Squads Danielle Clegg Wath B, C and D Squads Phillip Hughes Masters and Seniors Colin Cunningham Water Polo Norman Leighton

Overview of Squads

Squad	Sessions	Yardage/Week	Main Emphasis	Land Work
Al	7-9	40-60K	All	2-5hrs
B	6-7	30-40K	aer/tek/skills	1-2hrs
C	4-5	15-20K	aer/tek/skills	30m-1hr
D	3-4		tek/skills

Key: aer=aerobic; tek=technique; skills=drills etc

Squad Progression

This will be reviewed every three months in consultation with the squad coaches. Some swimmers will be invited to train in the higher squad once a week to determine if they can reach the desired standard before a permanent move is made. This will also give the swimmer a steady progression in increased yardage.

Training Essentials

• Arrive in plenty of time
• Be fully hydrated before training
• Have with you two pairs of bathers
• 2 pairs of goggles
• 2 swim hats (if worn)
• Drink bottles – fluid intake is important during training!
• Kick Board
• Pull Board
• Fins

As you progress through the squads more training aids will be required.

General

• Inform the squad coach if you cannot attend training
• During school exams discuss with your coach if you cannot make certain sessions over a period of time
• All swimmers who train with Metro’s Training Scheme must be members of a swimming club in Rotherham

A Squad Criteria

The main objective of this squad is to train to compete at the highest achievable level. This requires commitment from the swimmer, parents or guardian, and the coach towards training, attendance and land based exercises. There are 9 sessions available for squad swimmers each week. The minimum number of sessions a swimmer should attend is 7 sessions. Attendance is vital if swimmers are to reach their individual and the squad’s potential. Each swimmer’s progress, attendance and commitment level are reviewed periodically and every three months, if necessary, squad changes will be made by the Head Coach in consultation with the swimmer.

Key training elements are

• Minimum of 7 sessions per week
• Land Training of 3 to 5 hours per week
• Weekly yardage of 40,000 Metres to 60,000 metres

Targets are

• National Qualifying time
• Maximum 12 competitions per year
• Compete to within 3% of PB

Tests are carried out on a regular basis to monitor an individual’s fitness and progress. Examples of tests are

• Step (dates published in squad info)
• T20
• Stroke Counts and Stroke Rates
• Pull Kick swim 100s
• Kick
• Individual targets

It is expected that any swimmer who trains in the A Squad has a positive and forward looking attitude to training and competition.

B Squad Criteria

The main purpose of this squad is to develop the aerobic system and skills to prepare for training in the A Squad. Swimmers at this level should be looking to attend 6 or 7 sessions per week and attend early morning sessions. Each swimmer’s progress, attendance and commitment level are reviewed periodically and every three months, if necessary, squad changes will be made by the Head Coach and the squad coach.

Key training elements are

• Attend a minimum of 6 sessions per week
• Attend land training sessions
• Weekly target volume of 30-40Km
• Understand and know stroke counting
• Understand stroke rates
• Have the ability to use the pace clocks

Targets are

• National Qualifying times
• Entry into district and county competitions
• Maximum of 12 competitions per year
• Sound technique on all four strokes

The B squad offers a great opportunity to continue development within the sport and gives all concerned a realistic insight into a young person’s career in competitive swimming.

C Squad

The main purpose of this squad is to give all swimmers a sound aerobic development on all four strokes that will continue throughout their swimming career. Four to five sessions per week are recommended for this squad. Progress is reviewed periodically and with consultation with the Head Coach and the Squad Coach. Alternative training may be made. Swimmers in the club squad will be invited to train with B squad once a week when both coaches feel that the individual concerned will benefit.

Key training elements are

• Attend 4-5 sessions per week
• Attend land training
• Weekly target volume 15-20Km
• Understand stroke counting
• Have the ability to use the pace clocks
• Be competent on starts and turns

Targets are

• District qualifying times
• County qualifying times
• Aerobic development on all four strokes

Evaluation on progress to determine strengths, weaknesses and efficiency on all aspects of training become apparent in the C squad where the coaching staff will set individual improvement targets.