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Programme overview

Squad structure

UWCSEA East Dragons Swimming Squad Structure

 

Programme overview

Category

Level

Min days

Available days

Cost

Swim School Non-swimmer (Level 1) 1
Mon/Tue/Wed/Thurs/Fri 2.10-2.40pm
2.40-3.10pm
$150
Description

Level 1 (Splashers) focuses on water confidence, floating (front and back) and kicking (front and back). Students should be comfortable underwater, demonstrated by wetting their face, jumping in and blowing bubbles. They will be introduced to the concept of pushing off the wall in a streamlined position.

Requirements Skills assessment:
A. Safe water entry and exit - unaided.
B. Blow bubbles at least 5 seconds using mouth and nose.
C. Move independently in shoulder deep water.
D. Kicking action with support on front & back.
E. Submerge to kneel on the pool floor.
F. Float on front & regain stranding position.
G. Float on back & regain standing position.
H. Jump in with support.
I. Push off the wall, streamlined glide on front.
J. Push off the wall, streamlined glided on back.
K. Bob up & down continuously, fully submerge head at least 3 times.
L. Push off the wall & kick 5m on front.
M. Push off the wall & 5m on back.
N. Open eyes under water, identify an object selected by the teacher.
O. Standing in shoulder depth water, show an alternating arm action.
Safe water entry and exit
Swim School Beginner (Level 2) 1
Mon/Tue/Wed/Thurs/Fri 2.10-2.40pm
2.40-3.10pm
$150
Description

Level 2 (Kickers) builds upon water confidence learnt in Level 1, along with a strong focus on kicking (front and back). This will incorporate the flutter kick and dolphin kick, as well as a circular kicking action. Students will learn to push off in a streamlined position and will be introduced to a side-breathing action.

Requirements Skills assessment:
A. Jump in to shoulder depth water without support
B. Kick 5m front crawl, streamline position with hands still
C. Star float performed on the front & back for at least 5 seconds
D. Kick 10m on the back, hands by the sides with straight legs
E. Demonstrate a figure of 8 sculling action, whilst standing in the water
F. Climb out, without the use of the steps
G. Push off the wall on the front, achieve streamline position & glide for 5 seconds
H. Kick 5m streamlined on the back with the coach
I. Dolphin kick 5m using a simultaneous leg action without any assistance
J. Mushroom float for at least 5 seconds
K. Backstroke swim 5m with coach assisted arm action
L. Push off the wall on the back, swim then return on front & vice versa. Transverse rotation
M. Swim 5m turning from back to front half way & vice versa. Longitudinal rotation
N. Eyes open, no goggles, pick up object from the pool bottom, using both hands
O. Using arms and legs travel 10m on the
front skills
Swim School Learner (Level 3) 1
Mon/Tue/Wed/Thurs/Fri 2.10-2.40pm
2.40-3.10pm
$150
Description

Level 3 (Travellers) encourages students to kick efficiently over a longer distance, using the flutter kick on front and back. There will be a strong focus on the breaststroke kicking action, using flat feet. Basic arm action is introduced for front crawl and backstroke. Students will also develop stroke-specific breathing actions.

Requirements Skills assessment:
A. Perform 3 basic jump entries with good control.
B. Swim 10m on the back using arms & legs. Basic backstroke technique.
C. Scull head first on back for 5m.
D. Whilst using sufficient floatation breaststroke kick, with coach assisted on front & back.
E. Start sitting on the poolside, push off, hold a streamlined glide on the front for 5 seconds with the face submerged.
F. Kick 10m front crawl in a streamlined position with hands still throughout.
G. Kick 10m backstroke in a streamlined position.
H. Starting on the back, push off the wall & hold a streamlined position for at least 5 seconds.
I. Using dolphin undulating action, kick 10m with toes pointed and hands by sides. Perform on the front and back.
J. Kick 5m breaststroke with feet turned out, whilst using sufficient floatation.
K. Breathing action. Breathe to the side, repeat 6 times consecutively.
L. Breathing action. Breathe to front repeat 6 times consecutively.
M. Tread water using hands and feet for at least 20 seconds, include one 360° turn, remain in a vertical position.
N. On the back, tuck knees forward chest and use a sculling action to turn in a circle. Rotation around the sagittal axis.
O. Swim front crawl for 5m showing a flutter kick & an alternating arm action.
Swim School Improver (Level 4) 1
Mon/Tue/Wed/Thurs/Fri 2.10-2.40pm
2.40-3.10pm
$150
Description Level 4 (Improvers) Swimmers in Level 4 must be able to consistently demonstrate skills required to complete Level 3. Swimmers in this level will develop confidence in their strokes learned and build on swimming greater distances using those varieties of strokes.
Requirements Skills assessment:
A. Jump with a tucked position in flight, entering the water in a streamline body position.
B. Kick 15m front crawl in a streamline position with regular breathing, hands still throughout.
C. Stand in water shoulder depth, hands infront of the eyes & show a small circular breaststroke arm action.
D. Kick 15m backstroke in a streamlined position.
E. Sink down & push off on the front, hold a streamlined position until the hands break the surface.
F. Using arms & legs, travel 10m on back with continuousarm actions. Backstroke with effective technique.
G. Sink down & push off on the back, hold a streamlined position until hands breaks the surface.
H. Kick 10m breaststroke with correct timing; breath, kick, glide. Perform on front & back.
I. Surface dive, swim underwater, pick up object 5m away, swim back on back. Perform head first and feet first surface dives.
J. Continuous dolphin leg action for at least 10m, breathing every fourth kick.
K. Perform a backwards somersault.
L. Perform a front somersault.
M. Demonstrate a basic dive from the poolside entering hands first.
N. Swim 10m butterfly, without breathing.
O. Swim 10m front crawl with basic technique & regular breathing to the side.
Development Black Min 2 / Max 2

Tues/Thurs

Mon

Sat

3.10-4.30pm

7.00-7.45am

9.00-11.00am

$265
Description This is the first after school squad for swimmers who wish to experience a swim team atmosphere.
Requirements eg swimmers must be able to….. Maintain concentration for the 60 min session.
Work with others in small group.
Maintain good body position in the water.
Swim 50M freestyle.
25M breaststroke & backstroke.
25M “dolphin” kick.
Development White Min 2 / Max 3

Tues/Thurs

Mon

Sat

3.10-4.30pm

7.00-7.45am

9.00-11.00am

$265
Description Swimmers should enjoy the atmosphere and challenge of swimming and will be keen to progress towards becoming a competitive swimmer.
Requirements eg swimmers must be able to….. Swim 50M freestyle, breaststroke & backstroke with good breathing and correct timing.
Demonstrate basic butterfly.
Perform basic starts and turns with strong streamlining off the wall.
Swim simple intervals “off the clock”.
Development Green Min 2 / Max 5
Mon/Wed/Fri 3.10-4.45pm*
Wed 6.15-7.45am
Sat 9.00-11.00am
$270
Description Swimmers at this level are focusing on mastering techniques and building endurance in order to gain a strong foundation in competitive swimming.
Requirements eg swimmers must be able to….. Swim 50M freestyle breaststroke & backstroke, 25M butterfly.
Swim a 100M individual medley with legal turns.
Perform sound starts and turns with consistent streamlining.
Swim in lanes using the clock eg “4 x 50M freestyle on 1:45”.
Squad Training Junior Min 3 / Max 5
Mon/Wed/Fri 3.10-4.25pm
Wed 6.15-7.45am
Sat 9.00-11.00am
$275
Description Swimmers will have decided by now that they enjoy the sport and wish to train to compete at an appropriate level.
Requirements 100M all strokes and 200M IM maintaining good body position, timing and with legal starts, turns.
The ability to swim 2K in an 80 minute session.
Squad Training Junior Age Group (JAG) Min 5 / Max 6 (must do at least 1 morning session)

Mon/Tue/Wed/Thur/Fri      4.00-6.00pm

Mon/Wed                                 6.15-7.45am

Sat                                              9.00-11.00am

$290
Description Swimmers in this squad have been invited by the coaching staff to join the squad as they are promising young talents.  These swimmers have shown commitment and attitude that can be harnessed through the development pathway.
Requirements

·            Strongest Junior Squad Swimmers 

(this will change as everyone has the potential to be better.  We do not believe in talent, we believe in motivation and effort)

·            Grades 5-7

·            ACSIS Qualifier or equivalent time

·            Invited by JAG Squad Head Coach

·            12-18 swimmers maximum in the squad

·            Must show active commitment to Dragons Spirit and Values. 

·            Required to maintain good academic standards, service and activity commitments.

Squad Training Senior Time Trial Squad
(STT)
Min 2
Mon/Tue/Wed/Thurs/Fri 4.00-6.00pm
Mon/Wed 6.15-7.45am
Sat 9.00-11.00am
$265
Description Swimmers enjoy the sport and have the potential to take it to the next level.  These swimmers have a passion for training and racing, but are not ready to commit to the training requirements of the Senior and National squads.  They will however, be required to swim at competitions on a regular basis.
Requirements 100M all strokes and 200M IM maintaining good body position, timing and with legal starts, turns.
The ability to swim 2K in an 80 minute session.
Squad Training Senior Min 6 (including 1 morning)
Mon/Tue/Wed/Thurs/Fri 4.00-6.00pm
Mon/Wed 6.15-7.45am
Sat 9.00-11.00am
$300
Description Swimmers will have decided by now that they enjoy the sport and wish to train to compete at an appropriate level.  Training will take place in the pool and in the gym.
Requirements Strong work ethic.
Ability to swim a 400 IM maintaining good body position, timing and with legal starts, turns.
The ability to swim 3K in an 90 minute session.
Squad Training National Squad

Min 7

Mon/Tue/Wed/Thurs/Fri 4.00-6.00pm
Mon/Wed/Fri 6.15-7.45am
Sat 9.00-11.00am
$300
Description Swimmers in this squad will have decided that this is their sport of choice at this stage in their lives.  They will be prepared commit to multiple training sessions, both in the water and in the  gym.
Requirements All the above plus meeting the qualification times for the Singapore National Age Groups in 2+ events.
Squad Training Elite Squad

Min 8 (Pool)

Min 3-4 (Land)

Pool Sessions

Mon/Tue/Wed/Thurs/Fri 4.00-6.00pm
Mon/Wed/Fri 6.15-7.45am
Sat 7.00-9.00am

Land Sessions

Tue/Thurs                            3.15-4.00pm
Thurs 7.00-7.45am
Sat 9.00-10.00am
$300
Description Swimmers will be invited to swim with the Elite Squad by the Head Coach.  These swimmers have the desire to swim at international level in the future.
  Requirements

13 years of age and Over

·  Required to complete a minimum of 8 pool sessions per week (10 depending on age, gender maturation)

·  Required to complete 3-4 dry land sessions per week (inc Yoga)

·  National Qualifier/Medalist

·  SEASAC Medalist/Potential Medalist

·  Must undertake minimum 4 weeks of summer maintenance training (either at Dragons or foreign home club)

·  Must show active commitment to Dragons Spirit and Values

·  Must display Moderate – Advanced Swimming Knowledge and Set Regular Goals

·  Must be a positive Swimming role model for our less experienced Dragons

·  Required to maintain high academic standards and commitment to service.

*Please note that the activity bus now leaves school at 4.40pm. Any swimmers that take this bus will need to be excused from swimming at 4.30pm. Please inform the swimming coaches prior to the start of each season if you wish your child to be excused.

**National/Elite Seniors Squad will be selected based on commitment, ability and attitude. These are extra sessions and are not included in the regular sign up.

Please e-mail Coach Smith (tsm@uwcsea.edu.sg) for more information.