Carib Swim Team

St. Maarten, Netherlands Antilles

Training Schedule Season 2009-20010

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CRITERIA FOR SELECTION TO OFF ISLAND MEETS

 

The criteria for a swimmer to attend an off Island meet is their ability to demonstrate that they are a good team member.  The following are the points that will be taken into consideration:-

 

Active participant in fundraising.

Active participant in events that CST attends.

Active Participant in home and local meets.

Encouraging and supporting team members.

Regular training attendance.

Positive attitude.

Showing respect to the coach, board members (Association and foundation), other team members, parents, visiting swimmers and any other people at the pool.

The family must be in good standing with the Association and foundation.

Respect for the facility and the equipment.

Qualifying times where necessary for specific meets that require qualifying  times.

NB: The board of the Carib Swim Team Association and the Head Coach of the Carib Swim Team Association reserves the right to change, add or delete  to any of the above requirements.

 

 

Green Pelican

 

Green Pelican Swimmers should attend 1-3 practices per week.

Practice Times

Monday & Friday   2:45-3:345

Tuesday & Thursday  3:45-4:45 pm

Mon, , Wed, & Fri 5:30-6:30 pm

 

White Pelican

 

White Pelican Swimmers should attend 2-4 practices per week

Practice Times

Monday & Friday   2:45-3:345

Tuesday & Thursday  3:45-4:45 pm

Mon, , Wed, & Fri 5:30-6:30 pm

 

Blue Pelican

 

Blue Pelican Swimmers should attend 3-5 practices per week

Practice Times

Monday & Friday   2:45-4:00

Tuesday & Thursday  3:45-5:00 pm

Mon, Tues, Wed, Thurs, & Fri  6:30-7:45pm

 

Gold Pelican

 

Gold Pelican Swimmers should attend 4-6 practices per week

Practice Times

Mon, Wed & Fri             6:30-8:00pm

Tues & Thurs     5.30am-7.00am & 6:30pm-8:00pm

Saturday           7:00am-9:30am

 

Senior I

 

Senior 1 swimmers should attend 5-7 practices per week

Practice Times

Mon, Wed & Fri             3:30-5:30 pm

Tuesday             5.30am-7.00am & 4:30pm-6:30 pm

Thursday           5.30am-7.00am &

                          3:45pm -4:45pm Big Fish/Little Fish  & 4:45-6:00 pm

Saturday           7:00am-9:30 am

 

Senior II

 

Senior II Swimmers should attend every practice scheduled for them

Practice Times

Mon, Wed & Fri             3:30-5:30 pm

Tuesday             5.30am-7.00am & 4:30pm-6:30 pm

Thursday           5.30am-7.00am &

                          3:45pm -4:45pm Big Fish/Little Fish  & 4:45-6:00 pm

Saturday           7:00am-9:30 am

……………………………………………….

 

CST Level Progression Guidelines

& Group Placements

 

 

This is the basic guidelines for expectations in each group. 

They describe some of the skills expected upon entry into each

group and some of the skills that will be taught in each group.

 

It must be remembered that these are Guidelines to help athletes understand what is expected out of them as they progress on the team.  Each athlete will be evaluated based on an individual basis taking into account both their physical development as well as the psychological development. Guidelines are meant to be guide not concrete rules.  There needs to be some flexibility to take into account that each athlete is an individual.  Other factors that will be taken into account as the coach progresses athletes through the groups is where is the athlete psychologically and is moving an athlete in his/her best long-term interest.

As an athlete or parent if you have any questions please feel free to ask Coach Ian Lee.  He will be glad to explain the guidelines and why he has the progression structured the way he does.

 

One other note needs to be made; this is Coach Ian’s first year with the team.  As a result there will be need to be a little more flexibility about group placement as he tries to get all the athletes up to speed with the techniques and drills expected of them.  The plan is to implement these changes over a 1-2 year period.  This guideline is a map to show the direction the team is taking as we move forward, with the destination being a program were athletes can strive for their goals whether it is to stay in shape and have fun or represent their country at the highest levels. 

Though I hope we have everyone placed into the best group for them, there are some athletes I have only seen once or not at all, so there could be some changes for one or two individuals.  These will, of course, be discussed with the athlete and parents involved before the change is implemented.

There will also be some adaptation of the guideline as Coach Ian learns more about the area, its culture, and the athletes as individuals.  By the end of this 1-2 year period every athlete should have developed the requisite skills and understanding to progress through the groups and be in a position to excel.

 

Green Pelican                       

Green Pelican:               Age 5-9             

                                       Must be able to swim 25 meters unassisted

                                       Float on front or back for 10 seconds

                                       1-3 practices per week

                          Skills taught:

                                       Ready Position

                                       Streamline

                                       Side breathing

                                       4 Competitive kicks

                                       Correct Head position

                                       Correct body Position

                                       Dives from side

White Pelican

White Pelican:                 Age 6-10           

                                       Should be able to swim 2 strokes legally, including start/finish

                                       Should be able to swim 100 meters

2-4 practices per week

                          Skills taught:

                                     Breakouts

                                     Turns Flip & Open

                                     Develop 4 legal strokes

                                     Dive off of blocks

                                     Introduce basic drills

                                     Introduce Backstroke start

                                     Introduce reading clock

                                     Begin swimming and racing 100 and 200 distances

Breathing patterns

                                     Introduce relay starts

                                     Introduce DPS (Distance Per Stroke)

                                     Introduce under water dolphin kicks

                                     Introduce hip rotation

                                     Continue with body balance

Blue Pelican

Blue Pelican:                   Age 8-12                        

                                       Should be able to swim 100 IM and 100 Free

                                       Should be able to perform Freestyle flip turn and open turns

                                       Should be able to circle swim

                                       Should be able to read clock

                                       Demonstrate basic goal setting skills

                                       Demonstrate basic problem solving skills

                                       3-5 practices per week

                          Skills taught:

                                       Develop basic Drills

                                       Introduce Advanced Drills

                                     Mastery of the clock

                                     Begin swimming and racing 400-800 distances

Development of IM Transition turns

                                     Introduce training concept (descend, build, beast average, negative split)

                                     Introduce basic racing concepts

                                     Introduce concepts behind ideal stoke technique

                                     Master DPS concepts

                                     Master hip rotation

                                     Legal 200 IM

                                     Mastery of head position

                                     Mastery of body position and balance

                                     Master Backstroke start

                                     Master underwater work

                                     Master relay starts

Gold Pelican

Gold Pelican:                   Age 10-14         

                                       Should be able to perform a legal 200 IM

                                       Should be able to do 5 X 100 IMs @ 2:20

                                       Should be able to define the purpose behind basic drills

                                     Demonstrate basic skills to develop personal goals & strategies to achieve them.

                                     Demonstrate personal accountability

                                       Develop basic racing techniques

                                       Exhibit attention span required for longer practices

                                       4-6 practices a week

Skills taught:

                                       Develop advanced Drills

                                     Mastery of the clock

                                     Mastery of IM Transition turns

                                     Develop training concepts (descend, build, beast average, negative split)

                                     Develop concepts behind ideal stoke technique

                                     Legal 400 IM

                                     Swim & Compete all strokes and distances

Senior I

Senior I:                          Age 13+

                                       Should be able to swim a legal 400IM

                                       Should be able to do 3 X 200 IM @ 4:00

                                       Demonstrate advanced goal setting & strategies to achieve                                        them

                                       Exhibit the discipline to achieve personal goals

                                       5-7 practices a week

Skills taught:

                                       Mastery of advanced Drills

                                     Master training concepts (descend, build, beast average, negative split)

                                     Mastery of concepts behind ideal stoke technique

                                     Evaluate and develop personal strengths and weaknesses

                                     Mastery of basic race strategies

                                     Introduce Advanced racing techniques

                                     Begin to determine individual’s stroke or events.

Senior II

Senior II:                        Age 13+            

                                       Should be able to do 3X400 IMs @ 6:30

                                       Demonstrate advanced goal setting & strategies to achieve                                        them

                                       Exhibit the discipline to achieve personal goals

Choose swimming as primary sport.

Exhibit desire to Excel at the highest swimming

Every practice scheduled for them

Skills taught:

Continue to evaluate and develop personal strengths and weaknesses

Develop Advanced racing techniques

Develop individual’s stroke & events.