LMSC introduced the squad system in 2011 to better cater for our swimmers who are growing both in numbers and standards. On this page you can read about the work and expectations each squad is subject to. You can also learn about the pathways between the squads. Please be advised that A & B Squad training takes place at different times to the C & D squads. For further information, please consult our home page for the training times.
|A Squad||Junior National/Club Squad|
|National Swimmers||National Squad|
D Squad – Work & Expectations
- Stroke Technique on all four competitive strokes, using coach-controlled sets and single-lap work
- Stroke drill progressions for all four competitive strokes, using coach-controlled sets and single-lap work
- Endurance and speed training to prepare for next squad level
- Introduction to IM swimming
- Introduction to turns for all competitive strokes
- Introduction to starts for all competitive strokes
- Relay takeovers
- Correct finishes on the four competitive strokes
- Sculling and games
- Using a pace clock
- Training in a group environment and lane discipline
- Rules of the sport (Learn about Fina to familiarise yourself with these)
- Club time trials on a variety of strokes and distances every six weeks
- Introduction to low-level competition
- Punctual start-times for all sessions, the importance of time-keeping and discipline
- Introduction to basic stretching exercises.
Training equipment required for D squad members includes a kickboard, water bottle and flippers.
Criteria for movement from D to C squad
- 200m F/C with tumble, turns and bilateral breathing
- 200m B/C with tumble, turns and bent arm pulling action
- 200m BR/STR with correct underwater pullouts
- 100m FLY with or without fins and correct turns
- 100m IM and turns
- Correct competiton racing starts
- Correct finishes for the four competitive strokes.
C Squad – Work & Expectations
- Develop and improve stroke technique on all four competitive strokes
- Learn basic stroke drill progressions for all four competitive strokes, introduction to more complex drill progressions
- Practice IM swimming sets
- Learn and perfect starts, turns and finishes on all four competitive strokes and IM turns
- Learn and perfect relay takeovers
- Independently monitor training by using the pace clock
- Complete a well-balanced training program that includes varied pace swims, basic swimming speed, pacing and over distance swims.
- Learn the rules of the sport (Learn about Fina to familiarise yourself with these)
- Increase the distance covered in training sessions to improve endurance
- Participate in club time trials, performing a variety of strokes and distances
- Participate in local swim meets and galas at relevant level, to be determined by the coach
- Learn the process of goal setting and working towards objectives
- Learn to keep a logbook of training and competition results
- Learn and practice basic stretching and basic exercies including core strength work
- Take responsibility for training equipment required at each training session.
Criteria for movement from C to B squads
To move from C to B a swimmer must qualify in 100 M Freestyle AND 100 M IM as follows:
Boys: 1:29:00-100 M F/C Girls: 1:32:00-100 M F/C
1:43:00-100 M IM 1:47:00-100 M IM
OR 2 x 50 M strokes (Back/Breast/Fly) as follows:
46:00-50 M Back 48:00-50 M Back
52:00-50 M Breast 53:00-50 M Breast
51:00-50 M Fly 54:00-50 M Fly
- Be confident of swimming a 200m IM in local meets or galas
- Perfect competiton racing start
- Corect finishes on the four competitive strokes
B Squad – Work & Expectations
- Stroke drill progressions are continued and expanded, with the swimmer being exposed to more complex progressions
- The following types of training sets are included in the overall training plan;
- Aerobic training zone
- Anaerobic Threshold zone
- High Performance Endurance training zone
- Anaerobic (race-pace) training zone
- Speed work
- Negative split, build descending, double-up sets
- Swimmers do equal amounts of work on pull and kick.
- All Swimmers learn the use of pace, stroke rate, stroke count and training based on heart rates or perceived effort in conjunction with each other. Using pace, not heart rate, is the main way of setting training intensity. The swimmers will however be introduced to heart rate controlled training sets.
- Swimmers are responsible for their own training equipment and self-monitoring recovery and adaptation
- Goal setting is formalized into a process that includes the coach and the swimmer’s parents
- Continuation of competition at local meets and galas as well as at Leinster Division One and Irish Age Group Division Two.
- Stretching exercise and land work form an important part of the program.
Criteria for movement for B & A squads
To move from B to A squad swimmer must achieved two LC or SC I.A.G. Division 2 times over 100 m distance and plus.
Attendance at training to required level as directed by coach must be achieved
- A positive approach and attitude in training sessions must be shown in squads
- Results in competition at Leinster Graded and Leinster Division One galas are should be achieved.
A Squad – Work & Expectations
Criteria for entering and retaining a place with the A squad at LMSC should based on three keys areas: Training & competition application, Training/Gala attendance and Performance.The Head Coach reserves the right to move swimmers outside of these guidelines where it is felt it will benefit the club and/or the individual.
Squad numbers are limited and designed to create a pathway for swimmers to reach the top of their potential within the sport inline with their ability, ambition and application. The Head Coach has the discretion to offer swimmers a place within the Squad that best suits the club and/or individual based on their age, application, attendance and performance.
The A Squad Age caters for swimmers 12 years old and over.
Selection of all squads at LMSC should be made prior to each school term.
Swimmers should achieve and maintain (LC or SC) I.A.G. Division One and Two qualifying times over 100 m distance or plus for their age by the end of each season or up coming season.
- Highly Competitive Youth/Senior Performance Squad with athletes committed to swimming as their main sport.
- Swimmers at Swim Ireland National Standard with potential and ambition to achieve Age Group QT’s,National Squad QT’s and etc.
- Attend numbers of sessions – including mornings and perform each session to the coach’s guidelines and expectations.
- Arrive on poolside at least 5 minutes before session to be ready to be in the water ON TIME, communicate to the Head Coach where this isn’t possible.
- Ensure all skills are performed to your best through all sets, including streamlining, racing turns, finishes etc. These are the difference between good and great.
- Be disciplines under all conditions, in training, in competition and outside of the pool.
- Attend all target Galas and enter target events as set out by Head Coach and coaching staff.
- Show respect to all members of LMSC and other clubs, including swimmers, parents, coaches and officials. Remember you are Role Models for the younger swimmers.
The above information should provide you with a good overview of what is expected of LMSC swimmers. If you have any further questions about the Squad structure, please feel free to speak to Irina Dawson, our head coach after any of the training sessions.