None

Compete in local PVS Meets

10 & U "B" times in the stroke 50's & 100 I.M. Compete in a 200 & 500 freestyle.

"A" times in stroke 100's & 200 I.M. "BB" times in 200 stroke events & 400 I.M. "BB" time in 1000 or 1650 free.

"A" times in stroke 100's & 200's and 200 & 400 I.M. "A" times in 1000 or 1650 free.

None

Has completed a 45-min. practice session & a continuous 5-min. swim.

Has completed a continuous 10-minute swim.

Can complete a 1000 freestyle in under 15:00.

Can perform sit-ups, push-ups and chin-ups.

Performs a T-30 2x per season with improvement.

12x100 / 2:30 at current best 200 pace, with improvement.

Performs 12x50 / 2:00 #1 stroke at max. velocity.

Understands heart rate purpose & measurement.

Better understanding of nutrition. Can measure resting and exercise heart rate.

Knowledge of energy systems and nutritional requirements of training & competition.

Understands Rules and Consequences

Can Listen to coach and tries to make appropriate changes.

Talks to coach before and after races. Respects team-mates.

Understands "Team".

Demonstrates understanding of sportsman-like behavior.

Knows the names of local competitors. Can put on swim cap without assistance.

Learns to accept responsibility for his/her performance.

Communicates in a non-derogatory manner.

Can repair goggles and utilize pace clock without assistance.

Accepts responsibility for being a leader or role model.

Demonstrates leadership responsibilities by working with younger swimmers.

Understands importance of seasonal planning.

Is attentive during instructions and follows directions.

Follows team rules for proper practice behavior as listed in "Swimmer's Responsibilities" on website

Challenges him/her self at daily practice.

Not influenced by negative behavior of others.

Understands and takes responsibility for attendance, performance and habits.

Learns coping strategies for dealing with peer and parental pressures.

Understands and performs personal race strategies.

Demonstrates self-motivation. Takes pride in doing little things well and goes beyond the call of duty.

None

Is punctual to practice sessions.

Understands importance of hard work in classroom as it relates to swimming.

Demonstrates an ability to balance school, swimming, social life and family.

Masters time management skills so that outside activities do not interfere w/attendance.

Knows Team name, Team colors and coaches names.

Knows teammates names and names of other practice groups.

Chooses a national hero and knows their events. Knows all best times and local time standards.

Can effectively communicate his/her commitment to parent, coach and teammates.

Knows the team goals, and takes part in developing practice group goals.

Demonstrates a supportive attitude towards teammates.

Understands the need to sacrifice self-interest for team goals. Works to include, not exclude. Contributes in group activities.

Understands and demonstrates the differences between tense and relaxed muscles.

Describes the relationship between nervousness and performance.

Can describe the mind-body connection.

Understands the relationship between relaxation and performance.

Knows the three levels of nervousness. Understands the concept of "UC's", (uncontrollables).

Combines pulse taking and slow breathing for arousal control. Has a clear awareness of personal stressors, (UC's).

Is capable of performing progressive muscle relaxation.

Utilizes relaxation techniques under meet duress to perform optimally.

Demonstrates an understanding of the Individual Zones of Optimal Functioning (IZOF) concept.

Identifies personal zone of optimal performance in practice and competition.

Maintains optimum relaxation level, regardless of uncontrollables.

None

None

Understands the role of failure and learning from mistakes.

Is able to accept criticism from coach, understands it is a critique of skills, not person.

Realizes the importance of positive comments and the damage of negative self-talk.

Can utilize goals to maintain intensity and work ethic in practice.

None

None

None

Understands the basic effects of negative self-talk. GIGO- (Garbage In, Garbage Out).

Understands benefits and uses of positive self-talk/affirmations. Closely monitors neg. self-talk.

Able to positively reframe UC's and adversity to enhance confidence.

None

Has basic understanding of what concentration is.

Understands what to focus on and what to block out at meets and practices. Aware when focus leaves target.

Develops pre-race ritual/routine. Develops race focal points for concentration.

Can quickly return concentration focus from uncontrollables in practice and in meets to appropriate focus.

Demonstrates ability to quickly rebound from mistakes and failures. Consistently swims "in own lane" in practice and meets.

None

None

Understands the value of setting goals to improve performance.

Understands the principles of effective goal setting. Beginning use of goal setting over the season.

Has developed a long range goal within the sport. Develops short and intermediate goals that ultimately tie into long range.

None

None

Understands that an important part of swim training involves the mental dimension.

Understands the importance and principles of effective imagery practice.

Understands the effect of posture/actions on emotions.

Can visualize a race from start to finish.

Can control image so vision matches performance.

Uses the "Act as if" strategy as fall back position.

Through instruction is able to visualize a whole race in complete detail.

Has developed control of internal images and can turn negatives into positives.