PNSC Squad: Squad 2

Squads

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Coach: Frankie Murphy 9 hours pool (5) / 1 hr land
Monday Tuesday Thursday Friday Saturday	6.00 to 7.30pm 4.00 to 6.00pm 6.00 to 7.30am (10 yrs + female / 11 yrs + male only) 4.00 to 5.00pm 7.00 to 8.00pm 3.00 to 4.00pm (landwork) 4.00 to 6.00pm

+ Develop stroke technique on all 4 strokes + Learn & perfect starts, turns, finishes & relay takeovers + Learn to read the pace clock independently + Keep a logbook of all training & competition results + Learn and practice basic stretching, body weight & core strength exercises + Have all training equipment (water bottle, fins, snorkel, finger paddles, fulcrums, kickboard, pull bouy, band, white board & pencil, skipping rope) + Increase the distance covered in training sessions to improve endurance

+ Excellent attitude & behaviour at both training & competitions + Qualify for hampshire county championships + To have competed in all events in all strokes + Compete in all designated competitions as directed by the squad coach + Attend a minimuin 5 of the 6 sessions available + Parents & swimmers to agree to undertake the training commitment required in squad 3 + Logbook kept up to date with the following details: main set, training times, comments on main set, current pb’s kept in the back, competition results + Respect for coaching staff + Willingness to learn + Good lane discipline + Willingness to support team mates in training & competition + Punctuality