Squads and Training

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Junior Squad Training Programme:

The emphasis on this group is centred around forming co-ordination and development within the four strokes.  Training sessions are structured on each aspect of swimming, in particular basic endurance and speed.  The programme is designed to provide the individual with the relevant skills in order to make the transition into competitive swimming.  Dry land training and stretching is introduced at this stage.  It is important that the individual shows a level of commitment to the programme; it is required that they are punctual and attend as many training sessions as possible.

Junior Squad Training Schedule:

* Wednesday 6:45 - 7:45pm This session is a "By Invitation Only" Session. The coach will notify you if you have been selected to train during this session.

Senior Squad Training Programme:

The emphasis on this group is centred on preparing the individual for high level competition.  Training sessions are structured on refining stroke skills, improving speed, endurance and enhancing mental awareness.  The programme is designed to address the individuals strengths by means of stroke/distance specialisation.  Dry land training is continued by means of body/weight strength training, stretch cords, Swiss ball and medicine ball exercises.  Important organisational/life skills such as time management and values of nutrition will be introduced. Individuals are expected to show a high level of commitment by showing determination, discipline and dedication to succeed.

Senior Squad Training Schedule: