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Purpose:
There is no
time during an athlete’s career that is more critical to
their long-term success than during early adolescence.
Bay’s Edge Aquatic Team’s Silver Group is designed for
younger swimmers who are interested in or are considering a
long-term commitment to the sport. BEAT’s Silver Group
is a swimmer’s second step towards swimming
excellence. Age Group swimmers represent our Team’s
Learning to Train Phases.
The focus of
our Age Group Program is PREPARATION not PERFORMANCE. During
this phase of development our commitment to LONG-TERM SUCCESS is
measured in training not times.
Expectations:
(2-5 years of
swimming experience)
Silver
Group athletes are expected to have mastered the goals of the
Bronze Group. They should be physically and emotionally mature
enough to handle the increased demands of their
training. While there are no attendance requirements for this
group, athletes are encouraged to participate in as many practices
as possible during the week. Studies have shown that
improvement begins to substantially decrease as frequency
declines. For the best results Age Group swimmers should aim
for a minimum of three to four practices per
week. Consistency is the key to
improvement.
Swimming
Requirements:
1.
Should be confident in the water
2.
Should have a baseline level of strength and
fitness
3.
Be able to swim all four competitive strokes (at least 50 yards
without stopping) while maintaining good technique and
efficiency
4.
Be comfortable with the rules and etiquette of the
sport
5.
Be able to use a pace clock and begin “self-monitoring”
training sets
6.
Be familiar with starts, turns, drills, and
sculling
7.
Be developing leg strength and overall
flexibility
8.
Willing and able to participate in “Dryland” Training
2-3 Times per week
9.
ENJOY THE SPORT OF SWIMMING
Training:
Training for
our Silver Group is still centered on teaching fundamentals and
developing a strong kick. As much as 50-70% of total yardage will
consist of kicking (with and without a board). Volume and
intensity become increasingly important as the athlete
matures. As this happens, low intensity aerobic conditioning
is emphasized with our focus being to prepare athletes for the 200
IM and the 500 Freestyle. Athletes at this stage of
development are never encouraged to specialize in sport, stroke, or
distance specific training.
An increased
emphasis is placed on stretching and “Dryland”
training. Dryland training will be primarily circuit based
workouts designed to develop neuromuscular connections, balance,
coordination, and the general strength required for weight training
later in their careers.
Goals:
Athletes in
the Silver Group should be building a foundation for
swimming success. They should be motivated, confident, and
prepared to take the next step in their swimming
careers. Silver Group Swimmers should
gain:
1.
The necessary fundamentals to begin participating in the more
advanced types of training. This includes swimming, start,
turn, and strength training essentials.
2.
The self-motivation and commitment to reach their peak
potential
3.
A basic understanding of the physiological adaptations of
training
4.
An understand of how to monitor their training using heart rate,
volume, and stroke count
5.
A basic understanding of the basic biomechanical principals of
swimming
6.
An understanding of the requirements to achieve at a high
level
7.
Understanding of Test Sets and their place in
training
Training Goals
1. 10x100 yd Freestyle on 1:35
2. 10x100 yd IM on 1:45
3. 10x100 yd kick on 2:00
* Training should be
nearing Break-Point Volume*
Training
Equipment:
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Item
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Information
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Price
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Quantity
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Size
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Swim
Goggles
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Protect
swimmer’s eyes from chlorine
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$5.00-$15.00
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1-2
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Fins - TYR
Flex Fins® (or other firm fins)
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Used for
speed training, ankle flexibility, and to improve leg
strength
|
$20.99
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1
Pair
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Shoe
Size
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“Water
Gear” Pull Buoy
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Help to
maintain leg position when focusing on pull
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$5.25
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1
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Small
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Swim
Cap
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Latex or
Silicone Team Caps can be purchased from the
team.
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$2.00-$10.00
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1-2
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TYR Equipment
Bag
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Hold
swimmer’s equipment
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$8.25
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1
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Water
bottle
(Any Kind)
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Hydration
during workouts
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$1.00-$10.00
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1
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Tennis
Shoes
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- One Pair
for in-water kicking to build leg strength and
flexibility.
One Pair for Dryland Training
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2
Pair
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Hand
Paddles
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Helps to
lengthen a swimmer’s stroke and improve hand feel in the
water
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$11.25
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1
Pair
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S -
M
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