Oswestry Otters - Training Sessions

*OSWESTRY OTTERS – AGE GROUP and YOUTH COACHING STRUCTURE*
LEVEL 1	Fri 6.30 – 7.30 p.m. OS Sun 4.30 – 6.00 p.m. Osw School	TO JOIN LEVEL 1 COACHING GROUP SWIMMERS SHOULD be able to easily complete at least 2 lengths of fc, bk, brst and at least half a length of legal fly perform legal starts off the side or blocks and bk starts be performing 2-handed touch turns in brst/fly be able to perform tumble turns DEMONSTRATE ABILITY TO CONCENTRATE, and FOLLOW INSTRUCTIONS
LEVEL 2	Wed 6:00 - 19:00 OS sch Fri 7.30 - 8.30 p.m. OS Sun 4.30 – 6.00 p.m. osw sch	TO JOIN LEVEL 2 COACHING GROUP SWIMMERS SHOULD perform legal and correct starts and turns in all strokes and IM, using these in all swims be able to swim 200m FC on 3:45 or less, 50m Bk & Brst on 55 sec or less, 25m Fly on 25 sec or less. be able to read the pace clock and use it to start training sets regularly attend a minimum* of 2 sessions per week at Level 1 be participating in Club and County Championships, and open meets as advised by coaches be participating in team galas if selected DEMONSTRATE WILLINGNESS TO LISTEN ATTENTIVELY AND WORK HARD
LEVEL 3	Mon 5.45 - 6.45 a.m. OS Mon 7.30 - 9.00 p.m. OS Tue 7.45 - 9.00 p.m. OS Wed 6.15 - 7.15 a.m. Chirk Friday Starts & Turns 5.45 – 6.45 a.m. OS Friday 6.00 - 7.15 p.m. Chirk (followed by land training to 8 p.m.) Sun 4.30 - 6.30 p.m. osw sch Plus long course training when available	TO JOIN LEVEL 3 COACHING GROUP SWIMMERS SHOULD be participating in target open meets for each training cycle, plus other meets as appropriate, including Club and County Championships be participating in team galas if selected be able to take own time by using pace clock regularly attend a minimum* of 3 sessions per week at Level 2 be able to complete 400m FC in 7:15 or less and 200 IM in 3:45 or less understand purpose of all drills performed, and perform them well understand purpose of warm up/swim down and perform these well DEMONSTRATE A DESIRE TO UNDERTAKE MORE DEMANDING TRAINING LEADING TO COMPETITION AT A HIGHER LEVEL

OSWESTRY OTTERS – AGE GROUP and YOUTH COACHING STRUCTURE

GROUP

Training Times

Criteria

LEVEL 1

Fri 6.30 – 7.30 p.m. OS

Sun 4.30 – 6.00 p.m.

Osw School

TO JOIN LEVEL 1 COACHING GROUP SWIMMERS SHOULD

be able to easily complete at least 2 lengths of fc, bk, brst and at least half a length of legal fly

perform legal starts off the side or blocks and bk starts

be performing 2-handed touch turns in brst/fly

be able to perform tumble turns

DEMONSTRATE ABILITY TO CONCENTRATE, and FOLLOW INSTRUCTIONS

LEVEL 2

Wed 6:00 - 19:00 OS sch

Fri 7.30 - 8.30 p.m. OS

Sun 4.30 – 6.00 p.m. osw sch

TO JOIN LEVEL 2 COACHING GROUP SWIMMERS SHOULD

perform legal and correct starts and turns in all strokes and IM, using these in all swims

be able to swim 200m FC on 3:45 or less, 50m Bk & Brst on 55 sec or less, 25m Fly on 25 sec

or less.

be able to read the pace clock and use it to start training sets

regularly attend a minimum* of 2 sessions per week at Level 1

be participating in Club and County Championships, and open meets as advised by coaches

be participating in team galas if selected

DEMONSTRATE WILLINGNESS TO LISTEN ATTENTIVELY AND WORK HARD

LEVEL 3

Mon 5.45 - 6.45 a.m. OS

Mon 7.30 - 9.00 p.m. OS

Tue 7.45 - 9.00 p.m. OS

Wed 6.15 - 7.15 a.m. Chirk

Friday Starts & Turns

5.45 – 6.45 a.m. OS

Friday 6.00 - 7.15 p.m. Chirk

(followed by land training to 8 p.m.)

Sun 4.30 - 6.30 p.m. osw sch

Plus long course training when available

TO JOIN LEVEL 3 COACHING GROUP SWIMMERS SHOULD

be participating in target open meets for each training cycle, plus other meets as appropriate,

including Club and County Championships

be participating in team galas if selected

be able to take own time by using pace clock

regularly attend a minimum* of 3 sessions per week at Level 2

be able to complete 400m FC in 7:15 or less and 200 IM in 3:45 or less

understand purpose of all drills performed, and perform them well

understand purpose of warm up/swim down and perform these well

DEMONSTRATE A DESIRE TO UNDERTAKE MORE DEMANDING TRAINING LEADING TO COMPETITION AT A HIGHER LEVEL

GROUP	Training Times	Criteria
LEVEL 4	Mon 5.45 to 6.45 a.m. OS Mon 5.30 to 7.30 p.m. OS Wed 6.15 to 7.15 a.m. Chirk Wed 19:00 to 21:00 . OS Thurs 5.30 to 7.30 p.m. OS Fri Starts & Turns 5.45 to 6.45 a.m. OS Fri land training 6.30 to 7.15 p.m. Chirk Fri 7.15 to 9.15 p.m. Chirk Plus long course training when available	TO JOIN LEVEL 4 COACHING GROUP SWIMMERS SHOULD Continue to participate in target open meets and other open meets and championships as appropriate Regularly attend a minimum* of 4 sessions per week plus land training at Level 3 Be able to swim 400m FC in 5:40 or less and 200 IM in 3:00 or less Understand purpose of all drills performed, and perform to perfection Perform warm up and swim down with high quality COMMITMENT TO REGULAR TRAINING AND TO TAKING INCREASING RESPONSIBILITY FOR PERSONAL DEVELOPMENT. AIMING TO REACH COUNTY CHAMPIONSHIP FINALS, JOIN UNIVERSITY SQUADS etc.
ELITE	As Level 4 but in addition Sat - 12 - 2pm (15 hrs in total)	TO BE TRAINING AT ELITE LEVEL WITHIN THE LEVEL 4 GROUP SWIMMES SHOULD Be achieving AA grade times by end of season in minimum of 2 strokes at 2 distances Be achieving, or within 5% of Midland qualifying times in at least 2 events Be attending all available Level 4 training sessions and extra sessions as available AIMING TO MOVE ON TO HIGHER LEVELS e.g. MIDLAND/NATIONAL COMPETITION, WELSH DEVELOPMENT/BRITISH TALENT ID PROGRAMMES, UNIVERSITY ELITE SQUADS – OR EVEN HIGHER!

GROUP

Training Times

Criteria

LEVEL 4

Mon 5.45 to 6.45 a.m. OS

Mon 5.30 to 7.30 p.m. OS

Wed 6.15 to 7.15 a.m. Chirk

Wed 19:00 to 21:00 . OS

Thurs 5.30 to 7.30 p.m. OS

Fri Starts & Turns

5.45 to 6.45 a.m. OS

Fri land training

6.30 to 7.15 p.m. Chirk

Fri 7.15 to 9.15 p.m. Chirk

Plus long course training when available

TO JOIN LEVEL 4 COACHING GROUP SWIMMERS SHOULD

Continue to participate in target open meets and other open meets and championships as appropriate

Regularly attend a minimum* of 4 sessions per week plus land training at Level 3

Be able to swim 400m FC in 5:40 or less and 200 IM in 3:00 or less

Understand purpose of all drills performed, and perform to perfection

Perform warm up and swim down with high quality

COMMITMENT TO REGULAR TRAINING AND TO TAKING INCREASING RESPONSIBILITY

FOR PERSONAL DEVELOPMENT. AIMING TO REACH COUNTY CHAMPIONSHIP FINALS,

JOIN UNIVERSITY SQUADS etc.

ELITE

As Level 4 but in addition

Sat - 12 - 2pm

(15 hrs in total)

TO BE TRAINING AT ELITE LEVEL WITHIN THE LEVEL 4 GROUP SWIMMES SHOULD

Be achieving AA grade times by end of season in minimum of 2 strokes at 2 distances

Be achieving, or within 5% of Midland qualifying times in at least 2 events

Be attending all available Level 4 training sessions and extra sessions as available

AIMING TO MOVE ON TO HIGHER LEVELS e.g. MIDLAND/NATIONAL COMPETITION,

WELSH DEVELOPMENT/BRITISH TALENT ID PROGRAMMES, UNIVERSITY ELITE

SQUADS – OR EVEN HIGHER!

OS = Oswestry School LC = Oswestry Leisure Centre.

*If you attend the specified minimum number of sessions per week your times will continue to improve as you grow but you will miss valuable development work as each session builds on the previous one throughout the training cycle. Progression may also be subject to available space and the coaches’ discretion.

For long term success and to achieve full potential the maximum number of sessions should be attended. For further information Please read ‘The Swimmer Pathway’ – Long Term Athlete Development (Sport England/Amateur Swimming Associaton) –copies available from Karen E.