Perth City Swimming Club

Perth City Swimming Club - Flying Start
Copies of the manuals that you get on the Flying Start programme - courtesy of Scottish Swimming

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The Flying Start programme is run by Scottish Swimming to encourage the grass-roots swimmers aged ca. 10-12 years, and to Make Excellence a Habit by instilling the discipline and understanding that is needed to become Olympic hopefuls. The course is well worthwhile for swimmers and parents / coaches alike - you learn a lot whether on poolside or in the water - I know I've done it! (Mark Rivers)

Details about flying Start are available here at Scottish Swimming

SASA have kindly agreed to let PCSC publish the various coaches guides on the PCSC web site in order to increase the circulation and use of the wealth of information that has been put together for the programme.

To give you an idea of what is in each document I've included a brief summary of contents of each one [more]
So here they are. Note that every one of these is in Acrobat PDF so you will need the FREE reader to be able to use them.

Day 1 (230kb)
Day 2 (143kb)
Day 3 (133kb)
Day 4 (138kb)
Land Training (223kb)
Coaches Workbook (2Mb!) - could take ages!!!!

Making Excellence a Habit

Practice these key skills each and every session!

Streamline every start, turn and push off
Develop a strong kick action in all strokes - all kicking practices to be performed as quality, with no talking
Drills should be carried out to the highest possible standard. Sloppiness must not be tolerated
Breathing every 2 strokes on butterfly should be encouraged to maintain good body position
Bilateral breathing should be developed on freestyle to encourage symmetry in the stroke
Breath holding should be developed when performing short bursts of speed over 10m and 12.5m
Swimmers should be able to turn on either arm in backstroke and freestyle
Always use an underwater pull and kick in breaststroke out of all starts and turns – establish target distances to be achieved off every turn
On butterfly, backstroke and freestyle establish and develop underwater kicks – again establish target distances or number of kicks to perform
Hold breath into the finish on butterfly and freestyle (e.g. from the flags into the wall)
Accelerate into every turn, do not anticipate them. Treat every training turn as a racing turn.

Brief Summary of Documents

Coaches Workbook (2Mb!)
The full technial manual for coaches. Understanding at least some of this document will help you to support your swimmer, and maybe make you feel a little more comfortable about going on poolside to help out.

Developing excellence
Technique - all strokes
Diet - what to eat & drink, when and why!
Mental preparation - before and during competition day
Discipline
Use of the clock
Listening, watching, communication
Coping with nerves
Heart rate
Race skills
Testing

Manual Contents	Day 1 (230kb) Themes of the programme Admission Procedure Theory Content Practical Content Programme Requirements Technical Key Points Key Stroke Drills Session by Session Programme	Day 2 (143kb) Day 3 (133kb) Day 4 (138kb) Much of this content is in the coach workbook	Land Training (223kb) Pictures and words For strength and agility. Safe to do at home, Follow instructions! Warm up first! Good for mum or dad too!
V.best pages	p.5 & 6 - key tech. points		The whole thing!