Progressions for Potomac Marlins Athlete Development

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The elements below identify the RECOMMENDATIONS for an individual to enter the below listed group.


 Mini Marlins Jr. Marlins Age Group Age Group Select Senior Prep. Senior National
AREAS OF
DEVEOLPMENT
Training
Categories

Swimmer must be able
to complete the following
base level training sets
for acceptance into
the practice group		 1 x 25 Free
1 x 25 Back		 10 x 50 Free / 2:00
6 x 50 Back
6 x 50 Breast
1 x 100 IM		 10 x 50 free / :55
4 x 100 IM / 2:10
6 x 50 Kick / 1:10

And 2 of the following
6 x 50 Back / 1:05
6 x 50 Breast / 1:10
4 x 50 Fly / 1:10		 10 x 100 free / 1:35
4 x 200 IM / 3:30
6 x 100 Kick / 1:55

And 1 of the
following:
6 x 100 back / 1:40
6 x 100 Breast / 1:50
4 x 100 Fly / 1:50		 10 x 100 Free / 1:25
3 x 400 IM / 7:00
8 x 100 Kick / 1:50

And 1 of the
following:
8 x 100 Back / 1:35
8 x 100 Breast / 1:45
6 x 100 Fly / 1:45		 12 x 100 Free /
1:20 - Girls
1:15 - Boys
3 x 400 IM / 6:30
8 x 100 Kick / 1:45

And 1 of the
following:
8 x 100 Back / 1:30
8 x 100 Breast / 1:40
6 x 100 Fly / 1:30		 16 x 100 Free /
1:15 - Girls
1:10 - Boys
3 x 400 IM / 6:00
10 x 100 Kick / 1:40

And 1 of the
following:
10 x 100 Back / 1:25
10 x 100 Breast / 1:35
8 x 100 Fly / 1:25
Competitive
Performance		 None Local PVS Meets 10 & U B times in the
stroke 50's & 100IM

Compete in a
200 & 500 freestyle		 A times in stroke
100's & 200 IM

B times in 200 stroke
events & 400 IM

Compete in the
1000 freestyle		 A times in stroke
100's & 200 IM

BB times in 200 stroke
events & 400 IM

BB time in
1000 or 1650 free		 A times in stroke
100's & 200's and
200 & 400 IM

A times in 1000
or 1650 free		 17-18 yr. old A times
in the stroke 100's &
200's & 200 & 400 IM

17-18 yr. old A time in
1000 or 1650 free
Biomechanical
Progressions		 25 Free, 25 Back
and either
25 Breast / 25 Fly
Starts & Turns		 All 4 strokes with
starts & Turns. Counts
stroke cycles for each
stroke on one timed 25.
Legal 100 IM		 Legal 200 IM
Completes 25 of each
stroke at same time or
faster than Jr. Marlin
level with one less
stroke cycle.		 Completes one length
of each stroke holding
the same time or
faster using fewer
cycles than previous
level.		 Completes one length
of each stroke holding
the same time or faster
using fewer cycles than
previous level.		 Legal 400 IM. Can
calculate, with
assistance of coach
swim speed, stroke
rate & distance per
stroke (DPS).		 Continues to improve
DPS and/or swimming
speed during training
& competition.
PHYSIOLOGICAL
PROGRESSIONS
Physical None Has completed a
45-min. practice
session & a
continuous 5-min.
swim.		 Has completed a
continuous 10-minute
swim.		 Has completed a
continuous 20-minute
swim. Can perform
sit-ups, push-ups
and chin-ups.		 Can complete a 500
freestyle in under
15:00. Can perform
sit-ups, push-ups
and chin-ups.		 Performs a T30
2x per season
with improvement.
12x100 / 2:30 at
current best 200 pace,
with improvement.
Performs 12x50 / 2:00
#1 stroke at max.
velocity.		 Performs a T30
3x per season
with improvement.
12x100 / 2:30 at
current best 200 pace,
with improvement.
Performs 12x50 / 2:00
#1 stroke at max.
velocity.
Cognitive None Understands energy
comes from nutrition.		 Understands heart
rate purpose
& measurement.		 Better understanding
of nutrition. Can
measure resting and
exercise heart rate.		 Basic understanding of
nutrition, heart rate and
energy systems.		 Knowledge of
energy systems and
nutritional requirements
of training & competition.		 Further understanding
and application of
nutritional requirements.
CHARACTER DEVELOPMENT
and
LIFE SKILLS
Accountability 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
sportsmanlike 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.
Leads by being
a positive example.		 Demonstrates
leadership
responsibilities
by working with
younger swimmers.
Understands importance
of seasonal planning.		 Understands the
relationship of
seasonal planning
and yearly planning.
Recognizes the
effects of poor
communication.
Work Ethic
and
Self Discipline		 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.
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 an
understanding of the
short and long term
effects of performance
enhancing drugs.		 Demonstrates
self-motivation.
Takes pride in
doing little things
well and goes beyond
the call of duty.		 Manages setbacks
so they don't
interfere with
long term planning.
Consistently makes
choices that positively
affect training performance.
Time
Management		 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.
Commitment
and
Team Loyalty		 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.		 Treats teammates
as special and
unique individuals,
uplifts them at
difficult times in
and out of the pool.

Welcomes difficult
training loads.
PSYCHOLOGICAL
SKILLS
Arousal
Control		 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 U.C.'s,
(uncontrollables).		 Combines pulse
taking and slow
breathing for
arousal control.
Has a clear
awareness of
personal stressors,
(u.c.'s).
Is capable of
performing progressive
muscle relaxation.
Knows techniques
to control mind
and body. 		Demonstrates an
understanding of
factors that arouse
and relax the
athlete. Utilizes
relaxation techniques
under meet duress
to perform optimally.
Maintains optimum
relaxation level,
regardless of
uncontrollables.		 Demonstrates an
understanding of
the Individual
Zones of Optimal
Functioning (IZOF)
concept. Identifies
personal zone
of optimal performance
in practice and
competition.		 Skilled at
managing competitive
pressure. Maintains
perspective before
big meets and
has fun in big
competitions.
Awareness of muscle
tension and relaxation
techniques as needed.
Self-Image 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.		 Able to keep
racing/swimming
in perspective.
Does not tie
up self-image
in swim results.
Self-Talk 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.		 Can put self
on "automatic"
and quite inner
dialogue when
racing.
Concentration 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.		 Skill refined
to "tunnel vision"
as needed in
practice and
competition.
Develops control
of "eyes" and "ears"
concentration-wise.
Goal Setting 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.		 Utilizes ultimate
goal to persevere
in the face of
set-backs, obstacles
and losses.
Completely intrinsically
driven.
Mental Dimensions
of Training		 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.		 Successfully
utilizes coping
imagery for
mastering stress.
Developed visualization
skills and used
automatically as
needed. Creates
vivid images in
mind's "eye".