The mission of the B-T Voyager Program is to strengthen individual confidence, skill, and stamina to prepare swimmers to participate in competitive swimming events.

VOYAGERS MASTER SKILLS CHECKLIST

Swimmers are multidimensional and develop at different rates; sometimes they excel in some areas faster than others. The important thing is that they keep coming to Voyager practice and keep swimming for good times!

Voyager Placement Skills

I can complete a 50 yard swim consisting of 25 yards of freestyle rolling to my side or to my back to breathe and 25 yards of backstroke.

I can follow directions from my coach.

Training - Physical

I start and finish at the wall.

I can complete a 45-minute practice.

I can perform a continuous swim for five minutes.

I can perform a continuous swim for ten minutes.

I can perform a continuous swim for thirty minutes.

I can perform the Raiders Stretching Routine.

Training – Cognitive

I know the Voyager warm-up.
I know all the numbers on the pace clock.
I can leave the wall on a designated number.
I can count my lengths
I can count my repeats.
I can count my strokes for freestyle and backstroke.
I can demonstrate my counting by swimming five stroke cycles of freestyle.
I can demonstrate my counting by swimming five stroke cycles of backstroke.
I know the order of the strokes in the Individual Medley (IM).
I can accurately count and compute distances.
I can use the pace clock for interval training.
I can get my repeat time from the pace clock.
I can count my strokes for butterfly and breaststroke.
I understand that there are differences in physical size and ability among swimmers.
I understand that energy for exercise is derived from nutrition.
I know and maintain good nutrition habits.
I can measure improvements in my stroke efficiency using stroke count and time.
I understand that there is a relationship between training programs and maturation and physical development.
I can take my own heart rate.
I understand and can use heart rate measurements in my training.

Competitive Performance

I participate in Splash Meets.

I participate in Home Invitationals.

I participate in away USA Swimming Meets.

I participate in travel meets.

I have competed in all the events offered in my age group.

Character Development – Championship Behavior & Accountability

I understand that I am part of a team.

I show respect for my teammates and coaches.

I listen to recommendations and try to make changes in my strokes and training habits.

I know the facility rules.

I accept consequences for breaking rules.

I understand sportsmanship and championship behavior (i.e. waiting for the last swimmer to finish the race before getting out of the pool, not throwing goggles when upset, congratulating opponents, etc.)

I treat my teammates, parents, officials, and coaches well.

I arrive at meets on time with all the necessary equipment.

I talk to my coach before and after every race.

I model championship behavior (i.e. respect competitors, get along with friends regardless of ability level).

Character Development – Work Ethic & Self-Discipline

I arrive at practice on time with my equipment ready.

I have my cap, goggles, and a water bottle at every practice.

I listen to my coach. (I focus my eyes on Coach and remain quiet while she is talking.)

I show respect for the pool facilities and equipment.

I "Just say no!" to drugs.

I pick up and put away my equipment after practice.

I follow the top, bottom, and shoes policy at every practice and meet.

I make an effort to memorize the "Swimming Makes Your Smart" Questions & Answers.

I know the Ten Training Habits, and try hard to follow them.

I consistently follow the Ten Training Habits.

I leave on time during sets.

I start and finish at the wall every time.

I swim the practice sets in the prescribed manner.

I swim the entire set.

I communicate with my coach during practice.

I understand the importance of doing quality work in my school classroom.

I complete my school homework on time.

I take responsibility for staying informed of events and deadlines.

I handle paperwork including meet entries in a timely fashion.

I understand the importance of being on time for meet warm-ups.

I understand why I must "just say no" to drugs and other harmful substances.

I challenge myself to perform to the utmost of my ability in practice.

I have the ability to balance school and outside activities.

Commitment & Team Loyalty

I know the names of the coaches.

I know the names of the teammates in my group.

I know the B-T Aquatics motto.

I know something about the history of B-T Aquatics.

I know the name of at least one successful national caliber swimmer.

I take pride in being part of the Voyagers by participating in cheers and by cheering for my teammates.

I have a national swimming hero, and know the event in which my hero competed or competes.

I can name at least one national level meet.

I know when and where the next Olympics are to be held.

Psychological Skills – Arousal Control

I understand and can demonstrate the difference between tense and relaxed muscles.

I understand the relationship between nervousness and performance.

I can describe the mind-body connection.

I understand the relationship between relaxation and performance.

I know the three levels of nervousness.

I can perform diaphragmatic (belly) breathing as a relaxation technique.

I understand that stress comes from self-talk and faulty focus.

I understand the difference between "controllables" and "uncontrollables."

I understand that "uncontrollables" may cause stress.

Psychological Skills – Self-Image

I understand that my parents love me very much regardless of my swimming performance.

I understand that learning from mistakes is essential to becoming a champion.

I am able to accept criticism from Coach.

I understand that criticism is a critique of my skills, not a critique of me as a person.

Psychological Skills – Self-Talk

I understand that self-talk affects my performance

I understand the difference between positive and negative self-talk.

I understand the benefits of positive self-talk and affirmations.

I use positive self-talk and affirmations.

I closely monitor and correct any negative self-talk.

Psychological Skills – Concentration

I understand what concentration is.

I know what focus is.

I understand the difference between concentration and focus.

I understand that an important part of training in swimming involves the mental dimension.

I understand what to focus on and what to block out.

I am aware of when my focus leaves target and I can bring my focus back.

I understand the importance of focus in practice and can regularly recognize a faulty focus and bring myself back to a proper focus.

Psychological Skills – Goal Setting

I understand the value of setting goals to improve performance.

I know the difference between outcome and process goals.

I use both ourcome and process goals.

I record my competition times to help me track my progress

Biomechanical Progressions - Streamlines

I know the words for streamlines.

I can do a front streamline.

I can do a back streamline.

I can vary the depth of my streamlines.

I can do a tight front streamline to at least the end of the blue.

I can do a tight back streamline to at least the end of the blue.

Biomechanical Progressions - Finishes

I use the proper finish position for freestyle.

I can count my strokes to the wall for a backstroke finish w/o looking or slowing down.

I use the proper finish position for backstroke.

I can do a legal, reaching butterfly finish.

I can do a legal, reaching breaststroke finish.

I accelerate into every wall (even on easy swims).

Biomechanical Progressions - Feel & Balance

I can perform vertical sculling with no legs for one minute.

I can scull for 12 ½ yards while sitting on a kick board.

I can scull 25 yards on my back with hands in any position.

I can scull 25 yards on my back, feet first, with hands overhead.

Biomechanical Progressions - Freestyle & Backstroke

I maintain proper body position and head position for freestyle.

I maintain proper body position and head position for backstroke.

I swim freestyle with hip and shoulder roll.

I can alternate-breathe when swimming freestyle.

I swim backstroke with hip and shoulder roll.

I swim freestyle with proper breathing and timing.

I swim backstroke with proper breathing and timing.

My stroke efficiency in freestyle has improved. (measured by stroke count & time)

My stroke efficiency in backstroke has improved. (measured by stroke count & time)

Biomechanical Progressions - Starts & Turns

I can do a freestyle open turn with a streamline.

I can do a front sommersault.

I can do a freestyle flip turn.

I can do a backstroke open turn with a streamline.

I can do a backstroke flip turn.

I understand and can follow the Starter’s commands.

I can do a racing start from the side, streamline to surface, and begin swimming freestyle.

I can do a racing backstroke start, streamline, and begin swimming with one arm.

I can do a breaststroke underwater pullout.

I can do a breaststroke turn.

I can do a butterfly turn.

I can do a back to breast transition turn for the IM.

I can do a fly to back transition turn for the IM.

I can do a breast to free transition turn for the IM.

Biomechanical Progressions - Breaststroke & Butterfly

I can do legal breaststroke kick.

I can do legal butterfly kick.

I can do legal breaststroke arms.

I can do legal butterfly arms.

I can do legal breaststroke for 25 yards.

I can do legal butterfly for 25 yards.

I maintain proper body and head position for breaststroke.

I maintain proper body and head position for butterfly.

I swim breaststroke with proper breathing and timing.

I swim butterfly with proper breathing and timing.

My stroke efficiency in breaststroke has improved.

My stroke efficiency in butterfly has improved.

Individual Medley

I have completed a legal 100 IM.

I have completed a legal 200 IM.

I have completed a legal 400 IM.

www.btaquatics.org

Coach Jeanie Neal: jeneal@brownell.edu

402-556-1205 – We swim for good times!