Top Squad – Squad Criteria

  • Age 11/12+
  • Completed National swim Award Stage 10
  • Full Competitive Start Award
  • Ability to train at the required intensity based on test sets (below) & coach assessment
  • To participate in test sets to include standard time/distance swims and training sets adapted from those used by British Swimming
  • Ability to swim 200 IM in accordance with the ASA technical rules under 3mins 20
  • Current minimum requirements – 200m F/C
    • 12yrs – 2mins 55
    • 13yrs – 2mins 50
    • 14yrs – 2mins 45
  • Proven aptitude and commitment to competitive swimming by:
    • Entering ALL club championships (Over a variety of distances)
    • Representing Alton Swimming Club at inter club galas both home & away (if selected)
    • Compete at County Championships and other open meets as recommended by the coaching team (At least 2 Open Meet per term)
  • Attendance at a recommended 5 sessions per week (minimum of 4 sessions )
    • For National/Regional Squad the attendance requirement is 6 TRAINING SESSIONS [These will be recorded and monitored and you will receive regular feedback regarding your attendance, this is obviously sometimes difficult if an open meet falls on a Sunday and this is one of your planned regular sessions, in these circumstances the open meet will replace this training session but this would not be applicable during the normal training week]
  • Attendance at a least 1 land training session per week.
  • Work safely in the training lanes by using the pace clock correctly.
  • The club expects swimmers in this squad to be able to swim the whole training session without getting out during the training session.
  • Show the correct start and turn for each stroke during all training sessions.
  • Arrive at session in time to be able to undertake warm up exercises prior to swimming
  • Offer parental help to club
  • To keep below the current minimum sprint times for all 4 strokes:
50m Front crawl 36 secs
50m Backstroke 42 secs
50m Breaststroke 50 secs
50m Butterfly 45 secs

Test sets for moving up to Top squad/Regional-National Squad

U14- in a 90 minute session 14 and over- in a 105 minute session
600m warm up
10 x 100m FC @ 1.55 holding the pace under 1.45
1 x 100m recovery
8 x 50m choice kick @1.20 holding the pace under 1.15
1 x 200m recovery
8 x 50m Bk @ 1.10 hold under ‘60
8 x 50m Brs @ 1.15 hold under 1.05
1 x 100m easy
8 x 25m fly good technique on ‘45
1 x 300m  swim down
3700 m.
800m warm-up
6 x 200m FC @ 3.15 holding the pace under 3.05
1 x 100m recovery
8 x 100m choice kick @2.15 holding the pace under 2.10
1 x 200m recovery
12 x 50m Bk @ ’55 holding under ‘50
12 x 50m Brs @ ’60 holding under ‘55
1 x 100m easy
8 x 50 fly good technique @ ‘60
1 x 200 swim down
5000 m.

Regional/National squad
Criteria:
A. Having 1 automatic or 2 based time for SER championships in a current year. Being able to keep up and fulfil the sets on target times. Willing to give swimming a priority over other sports/activities, willing to do morning sessions/extra sessions if necessary
B. Being able to fulfil the test set for the group. Being able to keep up and fulfil the sets on target times. Willing to give swimming a priority over other sports/activities, willing to do morning sessions/extra sessions if necessary

13 and under 14 and over
Warm up: 800m
14 x 100m FC @ 1.35 holding the pace under 1.25
1 x 100m easy
7 x 200m IM @3.35 holding the pace under 3.25
1 x 100m easy
20 x 50m fast FC @ ’60 holding the pace under ‘43
1 x 600m drills/s.d.5400 m.
Warm up: 1000m
16 x 100m FC @ 1.30 holding the pace under 1.20
1 x 100m easy
8 x 200m IM @3.20 holding the pace under 3.15
1 x 100 easy
20 x 50m fast Fc @ ’60 holding the pace under ‘40
1 x 600m drills/swim down6000 m.