Yeti Warrior

Ages 10-14

The Yeti Warrior level is where young swimmers evolve into seasoned athletes. Building on the foundational skills from the Yeti Apprentice level, this program hones techniques, boosts endurance, and sharpens competitive swimming strategies. Our focus is on mastering advanced skills and preparing for the thrill of higher competition. Join us and transform your potential into prowess, embracing the challenge and excitement of becoming a Yeti Warrior.

$200.00 Monthly
 

Yeti Warrior Skills

1. Completion of Yeti Apprentice Level:

   • Ensure athletes have a strong foundation in basic and intermediate swimming techniques and safety.

   • Leagally complete a 100 of each stroke

   • complete a 200 of a stroke

   • 15m Underwater dolpin

2. Advanced Breakouts and Turns:

   • Objective: Execute advanced breakouts and turns efficiently.

   • Technique Breakdown:

     • Perform breakouts to 15 meters, maintaining speed and form.

     • Optimize mid-pool breakouts out of turns, focusing on maintaining momentum.

     • Complete all turns with precision and minimal time at the wall.

3. Stroke Proficiency and Endurance:

   • Objective: Demonstrate proficiency in all four strokes over longer distances.

   • Technique Breakdown:

     • Compete in 200 yards of each stroke.

     • Endurance Swim: Compete in the 400 IM and 1650 Freestyle.

4. Energy Systems:

   • Objective: Understand and apply knowledge of energy systems in training.

   • Technique Breakdown:

     • Learn about aerobic and anaerobic energy systems.

     • Apply this knowledge to different training sets and races.

5. Compete in All Events:

   • Objective: Gain experience in a variety of competitive events.

   • Technique Breakdown:

     • Compete in every event 200 yards and under twice a year to build versatility and experience.

     • Focus on continuous improvement in each event.

6. Smart Hard Work:

   • Objective: Develop a strong work ethic and strategic approach to training.

   • Technique Breakdown:

     • Emphasize the importance of quality training and recovery.

     • Learn to balance intensity and technique for optimal performance.

7. Heart Rate Monitoring, Time Tracking, and Stroke Counting:

   • Objective: Refine heart rate monitoring, time tracking, and stroke counting to optimize performance.

   • Technique Breakdown:

     • Heart Rate Monitoring: Check heart rate regularly before and after sets.

     • Time Tracking: Use the pool clock to manage time intervals and pacing with greater precision.

     • Stroke Counting: Count strokes per lap to improve efficiency and technique.

     • Adapting and Optimizing: Use the collected data with a growth mindset to adjust training intensity and technique for continuous improvement and optimal performance.

8. Advanced Kick Sets:

   • Objective: Enhance kicking endurance and speed.

   • Technique Breakdown:

     • 1000 Yards Kick: Perform a 1000-yard kick set, focusing on maintaining speed and form.

     • Dolphins: Execute 5x dolphins off every wall, maintaining a tight streamline position.

9. No Breather Challenges:

   • Objective: Improve lung capacity and endurance.

   • Technique Breakdown:

     • 25 No Breather Underwater Dolphin: Perform a 25-yard swim without taking a breath, using dolphins.

     • 25 No Breather Butterfly or Front Crawl: Swim 25 yards without taking a breath, using either butterfly or front crawl.

10. Fun and Games:

    • Objective: Foster camaraderie and enjoyment.

    • Technique Breakdown:

      • End each practice with 5-10 minutes of fun activities and games.

      • Focus on building team spirit and enjoyment of swimming.

11. Competitions:

    • Objective: Gain competitive experience and test skills.

    • Technique Breakdown:

      • Participate in a minimum of 4 meets a year.

      • Compete in relays at qualified championships to build teamwork and competitive spirit.

12. Cap Color and Recognition:

    • Objective: Celebrate progress and achievements.

    • Technique Breakdown:

      • Glacier Blue caps signify completion of the Yeti Warrior level.

      • Regular recognition of milestones to motivate and inspire athletes.

13. Foundational Skills:

    • Advanced Push-Offs and Streamline:

      • Objective: Enhance push-off power and streamline efficiency for faster starts.

      • Technique Breakdown:

        • Starting Position: Feet hip-width apart on the wall, knees at 90 degrees.

        • Hand Placement: Hands flat with fingers together, forming a tight streamline position above the head.

        • Engagement and Focus: Visualize the push-off, engaging core and leg muscles.

        • Push-Off Execution: Forcefully extend legs, pushing off the wall at a 15-degree angle upward.

        • Streamline and Glide: Maintain a tight body position, with arms extended and squeezed against the ears.

        • Underwater Dolphins: Perform rapid, powerful kicks initiated from the core and glutes.

        • Breakout: Transition smoothly into the first stroke with minimal disruption to momentum.

    • Enhanced T-Start:

      • Objective: Achieve quality T-starts for optimal race performance.

      • Technique Breakdown:

        • Body Position: Align body in a streamlined position before the start.

        • Hand Placement: Hands placed on the T-mark at the pool edge.

        • Push-Off: Explosively push off from the T-mark, transitioning into a streamlined glide.

    • Mastering Dolphins:

      • Objective: Improve the rhythm and power of underwater dolphins.

      • Technique Breakdown:

        • Initiation: Begin with a strong, rhythmic body action initiated from the core and glutes.

        • Efficiency: Perform small, quick movements while maintaining a tight streamline position.

        • Transition: Continue the body action until surfacing, seamlessly transitioning into the first stroke.

        • 15m Dolphin Breakouts: Perform dolphins up to 15 meters before transitioning to surface swimming.

    • Breakouts and Turns Refinement:

      • Objective: Execute efficient breakouts and turns for continuous momentum.

      • Technique Breakdown:

        • Timing: Time the breakout to maintain speed as the first stroke breaks the surface.

        • Execution: Transition smoothly from underwater to surface swimming.

        • Turns: Perform flip turns with precision and efficiency, maintaining speed through the turn.

        • :05 Breakouts: Achieve a breakout within 5 seconds of the push-off.

        • Mid Pool Breakouts Out of Turns: Execute a breakout in the middle of the pool after a turn.

    • Advanced Goal Setting and Growth Mindset:

      • Objective: Develop a positive attitude towards growth and improvement.

      • Technique Breakdown:

        • Set Goals: Work with the coach to set achievable swimming goals.

        • Growth Mindset: Learn about growth mindset and apply it to swimming practice.

    • Clock Reading and Interval Training:

      • Objective: Understand and utilize the pool clock for training intervals.

      • Technique Breakdown:

        • Clock Reading: Practice reading the pool clock to manage training sets and intervals.

14. Yeti Warrior Mindset:

    • Clear Mind:

      • Objective: Learn to clear your mind and focus on the present moment.

      • Practice:

        • Mindfulness: Take a few minutes before and after practice to calm your mind.

        • Breathing: Use deep breathing techniques to stay calm and focused.

    • Unlimited Potential:

      • Objective: Believe in your ability to achieve great things.

      • Practice:

        • Visualization: Imagine yourself swimming your best race.

        • Positive Thoughts: Affirm your capabilities with positive self-talk.

    • Smooth Movements:

      • Objective: Make your swimming smooth and efficient.

      • Practice:

        • Streamline: Focus on maintaining a straight and streamlined body position.

        • Transitions: Practice smooth turns and stroke changes.

    • Adaptability:

      • Objective: Be ready to handle any challenge.

      • Practice:

        • Scenario Training: Train in different situations to build flexibility.

        • Quick Thinking: Practice reacting quickly to changes.

    • Presence:

      • Objective: Stay fully focused on what you are doing right now.

      • Practice:

        • Focused Drills: Do drills that require full attention and concentration.

        • Mindful Swimming: Pay attention to how your body moves in the water.

15. Using This Mindset in Practice and Races:

    • Practice:

      • Start and end each session with mindfulness and breathing exercises.

      • Visualize your best swims and think positive thoughts.

      • Do drills to improve smooth movements and streamline.

      • Train in various scenarios to build adaptability.

    • Races:

      • Use deep breathing to stay calm before your race.

      • Visualize your race and think positive thoughts.

      • Focus on smooth and efficient movements during your race.

      • Be ready to adapt to any challenges during the race.

By adopting the Yeti Warrior Mindset, athletes will develop focus, calm, and smooth movements, helping them to swim their best and reach their full potential. This mindset fosters a positive approach to both training and competition, encouraging continuous improvement and resilience.

Conclusion

The Yeti Warrior level is designed to challenge athletes to push their limits, refine their skills, and develop a deeper understanding of their bodies and movements. By mastering these requirements, athletes will be well-prepared for the next level of their aquatic journey.