Dear SSC Athletes, Parents and Coaches,

PLEASE NOTE: Saturday April 25 (ANZAC Day) - NO TRAINING
(SSC does not run training sessions on Public Holidays)

We are all excited to make our splashes back into the pool starting from Monday April 20!
Current Training Schedule

After having our small break from regular training it is important that we ensure we take the best care of ourselves as we get back in specifically ensuring we complete our Dryland Warm Up prior to each of your training sessions. (See below)
(This will support minimization of injury and prepare you for your in water activities)

For our Junior Squads our key focus as we return are:
- Streamlining off walls with maximum propulsion from push
- Steps to Success (STS) - maintaining speed through under water & breakout
(Challenge yourself to consistently improve your SSC 100 IM Testing Protocol)
- Stroke Count - Efficiency of stroke leads to speed; first length of stroke, then power
(Goal Stroke Counts are included in SSC Squad Structure see also Tech Descriptors)

Our Senior Squads will be planning their performance development:
- Goal Setting
- Meet Goal Setting
- Our SSC 25m Record Breakers (Sun May 3) is planned specifically so athletes can project their potential performances as well as using their previous performances and event specific qualification criteria (SSC Calculation Formulas)

What are my personal best performances?
- SSC Swimmer Statistics
1. Select the <Athletes> menu item
2. Select the first letter of your surname then click the <Times> link to the left of your name
3. The default is US based SCY (Short Course Yards) select either SCM or LCM
4. From here you can change to show all performances or choose a specific event

SSC Minimum Dryland Warm Up

Arm/Shoulder/Torso Activation (Arm Swings - 10 of each)
- Forward & Back
- Give yourself a hug
- Monkey
- Speed Skater
Leg/Hip Activation (Leg Swings - 10 of each)
- Forward & Back
- Cross Over
Core Strength & Stability (3 Rounds)
- 10 Swim Sits
- 5 Push Ups (elbows in)
Full Body Activation/Elevation of Heart Rate
- 10 Burpees with Streamline Jumps

We Love to Swim!
See you in the Pool!

Peter