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ASL Athlete Development Plan
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HOW TO MOVE THROUGH THE PROGRAM
- athletes can move left to right, or up/down through ASL's program
- athletes must be within the groups listed age restrictions, to keep each group socially balanced
- athletes must be attending the lower number of workouts listed in the next group for at least 6 weeks
- athletes must be willing to commit to the longer training sessions and higher volume of the next group
- athlete must be at the minimum Training / Performance level of the next group
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Senior Travel Squads |
Junior
(12yo-18yo)
12 State+, 13-18 w 13-14s State |
Senior
(13yo+)
GA Senior State Cut |
National
(14yo+)
US Futures Cut |
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Frequency (Days per Week) |
5-6 out of 6 per week |
6 out of 7 per week |
7+ per week |
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Duration (Minutes per Workout) |
105 min + 3 dryland |
120+ min + 5 dryland |
120+ min + 5 dryland |
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Training / Performance Level ** |
Level 6-8 |
Level 7-9 |
Level 8-10 |
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WHY?
- with any move up, the athletes will be challenged with harder workouts, with more volume. We want them to be able to focus on adapting to JUST that change With these requirements, they will already be adapted to the Frequency, and Training / Performance levels.
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AG Travel Squads |
Bronze
(8yo-10yo)
8s w Wildcard |
Silver
(10yo-12yo)
10s w State |
Gold
(12yo-14yo)
12s with State |
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WHEN?
- athletes in the Local Racing Squads can move at the start of a session
- athletes in the Age Group / Senior Travel squads can move up at the start of a season (typically mid-August, mid-December, mid-April)
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Frequency (Days per Week) |
2-3 out of 6 per week |
3-4 out of 6 per week |
4-5 out of 6 per week |
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Duration (Minutes per Workout) |
90 min +2 dryland |
90 min + 2 dryland |
105 min + 3 dryland |
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Training / Performance Level ** |
Level 3-5 |
Level 4-6 |
Level 5-7 |
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HS
(14yo-18yo) |
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Local Racing Squads |
Development
(5yo-8yo) |
Dolphin
(7yo-10yo) |
Marlin
(9yo-12yo) |
Shark
(11yo-14yo) |
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3-5 out of 6 per week |
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Frequency (Days per Week) |
2 out of 3 per week |
2 out of 4 per week |
2-3 out of 6 per week |
3-4 out of 6 per week |
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90 min |
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Duration (Minutes per Workout) |
60 min |
60 min |
75 min |
90 min |
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Level 5+ |
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Training / Performance Level ** |
Level 1-2 |
Level 2-3 |
Level 3-4 |
Level 4-5 |
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Training/Performance Levels
(athletes will be introduced to certain swimming concepts at each level, and will build on those skill in each successive level)
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| Level |
Learning Skills introduced(Beg= Beginner, Int= Intermediate, Adv= Advanced, AG= Age Group, Jr= Junior, Sr= Senior) |
Performance Focus |
#TheASLWay
#ShowUp
- progress is only made when you are at the pool
#WorkHard
- take on the challenges in training, work smart and hard
#FindFast
- be curious, make constant adjustments, maximizing efficiency
#BeNext
- have the mindset that you'll be the next one to do the great thing
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| Level 1 |
Ready Position, Streamline, Beg Body Balance, Beg Sculling, Beg Lane Etiquette |
25 Fr, 50 Fr, 25 Bk |
| Level 2 |
Beg T/F Drills, Beg Kickboard, Beg Bouy, Beg Intervals |
50 Bk, 25 Br, 25 Fly |
| Level 3 |
Beg S Drill, Beg Paddles, Int Lane Etiquette, Int Kickboard, Int Body Balance |
100 Fr, 50 Breast, 50 Fly, 100 IM |
| Level 4 |
Intro to Goal Setting, Intro to Travel Swim, Beg Snorkel, Int Sculling, Int T/F/S Drills, Int Bouy, Adv Kickboard |
200 Fr, 100 Bk, 100 Br, 200 IM |
| Level 5 |
"Short" Training Sets, Training for IMX, Beg Race Strategy, AG Processes, Lane Leadership, Int Intervals, Int Paddles, Int Snorkel, Adv Lane Etiquette |
500 Fr, 200 Bk, 200 Br, 100 Fly |
| Level 6 |
Short Term Goal Setting, Jr Level Training, Jr Processes, "Mid" Training Sets, Adv Body Balance, Adv Sculling, Adv T/F/S Drills, Adv Bouy |
800/1000 Fr, 200 Fly, 400 IM |
| Level 7 |
Int Race Strategy, Sr Processes, Group Leadership, Intro to College Recruitment, "Long" Training Sets, Adv Intervals, Adv Paddles, Adv Snorkel |
Maximize IMX |
| Level 8 |
Long Term Goal Setting, Adv Race Strategy, Sr Level Training, "Complex" Training Sets, Team Leadership, College Recruitment |
Maximize Top 6 |
| Level 9 |
National Level Training, National Processes |
Maximize Top 4 |
| Level 10 |
Complete Athlete Ownership of the Sport |
