Training Schedule/Criteria

Timetable

The table below shows Nottingham Northern Swimming Club’s standard weekly training sessions.

Nottingham Northern Training Timetable – 1^st September 2023 Onwards

Pool Closures: If any training sessions have to be cancelled due to unforeseen circumstances, announcements will be issued via the Team Unify System. Please ensure your details are upto date on the Team Unify system to ensure you receive alerts.

Teaching and Training Critera

Teaching Group 2 (T2)

• Push and glide supine position face in the water, with no aids

• Rotate from front and back in a floating position, in a relaxed manner

• Kicking 12M on the FRONT or BACK, using an alternating action streamline, with no aids

• Kicking 5M on FRONT, using a simultaneous action with floats

• Travelling on front for 5M with a Front Crawl action, arms coming over the top of the water with breathing

• Travelling on FRONT and BACK for 5M with a backstroke action, with arms coming over the top of the water and toes pointed

• Travelling on FRONT for 5M with a breaststroke action

• Submerge completely for 5 seconds in 0.9M of water

Teaching Group 1 (T1)

• Push and glide prone position face in the water, with no aids

• Jump into the water min depth 1.24 metres with confidence and unsupported

• Pick an object up off the pool floor with no hesitation and eye opening a depth of 1.8 metres

• Kicking on FRONT and BACK for 5m in a streamline position with face in for 25 metres, no aids

• Swim 25 metres FRONT and BACK action, arms coming over and breathing to the side every 3 pulls

• Swim 25 metres BREASTSTROKE with arms and legs in a simultaneous action breathing on every pull

• Be confident at floating on front, back, mushroom and rolling over

• Introduce a Dolphin action on front or back

• Introduce to swimming in deeper water and diving

Development Squad

Aim of programme: To prepare swimmers for a place in the Nottingham Northern County/Regional Squad & to ensure swimmers are aerobically conditioned on all 4 competitive strokes

•  Maximum of 24 places will be available, these will be at the discretion of the Director of Coaching Coach.

7 & 8 Year Old Swimmers

• Swimmers are encouraged to attend a minimum of 2 swimming sessions per week plus participation in at least one other sport.
• Swimmers will be able to swim 25 metres Front crawl with bilateral breathing.
• Swimmers will be able to swim 25 metres Backstroke with bent arm pulling action.
• Swimmers will be able to swim 25 metres Breastroke with correct underwater pullouts.
• Swimmers will have an understanding of swimming Butterfly & Butterfly leg kick.
• Swimmers will be able to perform a basic surface dive.
• Swimmers will be able to perform some form of sculling.

9/10/11 Year Old Swimmers

• Swimmers are encouraged to attend a minimum of 3 swimming sessions per week plus participation in at least one other sport.
• Swimmers will be able to swim 100 metres Front crawl with bilateral breathing & correct tumble turns.
• Swimmers will be able to swim 100 metres Backstroke with bent arm pulling action and correct tumble turns.
• Swimmers will be able to swim 100 Breastroke with correct underwater pullouts.
• Swimmers will be able to swim 50 metres butterfly with fins & turn correctly.
• Swimmers will be able to swim 100 IM with correct turns.
• Swimmers will be able to perform a proficient racing start.
• Swimmers will be able to perform all types of sculling.

Other requirements

• Swimmers must have a positive attitude towards training and competition.
• Having all of the above does not guarantee automatic selection.
• The Performance Coach will have the opportunity to select ‘wild cards’ into the group if they do not meet the above criteria but it is felt that they have good long term potential.

County Squad

• Maximum of 32 places will be available; these will be at the discretion of the Director of Coaching.
• No swimmer younger than 9 years old in the group (this will all be at the discretion of the Director of Coaching).

• Boys 12+ = Encouraged to attend all 5 swim sessions/week
• Boys 11 years = Encouraged to attend a minimum of 4 swim sessions/week
• Boys 9/10 years = Encouraged to attend a minimum of 3 swim sessions/week
• Girls 11/12+ = Encouraged to attend all 5 swim sessions/week
• Girls 10 years = Encouraged to attend a minimum of 4 swim sessions/week
• Girls 9 years = Encouraged to attend a minimum of 3 swim sessions/week

• Swimmers will be able to complete an 8 x 50 Efficiency Test holding their stroke count under 18 strokes per 25 (Free & Back) & Under 14 strokes per 25 (Breast & Fly) on the 8th repetition.
• Swimmers will be able to perform 200 Front crawl or Backstroke kick in under 4 minutes.
• Swimmers will be able to perform 10 x 100 Front crawl on 2.00 with even stroke count/even split & correct turns.
• Swimmers will be able to perform 10 x 100 IM on 2.30 with Stroke Count at 14/18/14/18 or better per 25 & with correct turns.
• Swimmers will be able to take their own heart rate and use the pace clock.
• Swimmers will be able to kick 25 metres underwater fly kick with fins.
• All of the above must be done with outstanding skill level i.e. no breathing out of turns minimum of 4 fly kicks off turns etc.

• Swimmers must have a positive attitude towards training and competition.
• Having all of the above does not guarantee automatic selection.
• The Director of Coaching will have the opportunity to select ‘wild cards’ into the group if they do not meet the above criteria but it is felt that they have good long term potential