Sub-Junior Squad

Coach: Adrian Hepfer

Purpose: 

The Sub-Junior Squad is for members who want to be competitive

swimmers. This means making a commitment to competitive swimming as

one of their primary sports. The endeavours of swimmers in this squad are 

to develop strong training habits, gain competition experience at Swimming

Victoria meets, qualify for All Junior Semi-Finals and Metro Championships,

and hone skills, technique, and further develop aerobic capacity.

Prerequisites:

  • Paid Swimming Victoria member

  • Show dedication to competing by participating in meets

  • 6 x 100 Freestyle on 2:00 

  • 4 x 100 IM on 2:15 

  • 6 x 50 Kick on 1:10


Requirements:

  • This squad is for swimmers aged 10-12

  • Session requirements: 3-4 sessions per week 

  • Properly complete Dryland activation

  • Show engagement and strong work ethic throughout the training session

  • Support other members of the Sub-Junior Squad and be a good teammate

  • Bring required equipment and water bottle to every session

  • Minimum 2 competitions per month for 2018 Long Course Season (check Competition Schedule or TeamApp for meets)

  • Swimmers must wear team uniform to every meet

Injury Prevention Routine:

Your coach has outlined a regimen of Injury Prevention exercises that swimmers should complete before every swim session. This takes approximately 15 minutes. Swimmers will be required to complete the exercises before beginning training. 

You will need a red Theraband for the Injury Prevention exercises on pool deck. We also highly recommend having your own foam roller, trigger ball, and spikey ball for post-training recovery. 

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