Training timetable

Sunday 07:45 to 08:50

Monday 17:50 to 19:00
Friday 18:55 to 20:10

Squad aims and objectives

  • Understand fundamental rules of all four strokes; continue technical progression on front crawl; develop good, technically correct backstroke and breaststroke arm action; start to develop a technically correct butterfly arm action
  • Be able to swim a technically correct individual medley
  • Perform pre-pool dynamic-stretching routine
  • Develop training skills: punctuality, independent use of the pace clock, pacing as directed by coach, listening and questioning
  • Understand the technical rules of starts, turns and finishes on all 4 strokes, and regularly perform them correctly in training
  • Understand the principles of relay takeovers
  • Understand and be able to explain basic principles of streamlining, buoyancy and propulsion in swimming
  • Effective use of training equipment (fins, kickboard, snorkel, drink bottle)
  • Perform test sets to a standard suitable for promotion to the Gold squad, with a fastest time of 2:50 or below and a maximum drop-off from fastest to slowest time of 10–12 seconds.

Squad changes are at the lead coach's discretion. Swimmers will be considered for promotion to Gold Squad after swimming the test set with a fastest time of 2:50 or below, with a drop-off to their slowest time of 10-12 seconds. At that point, the lead coach will assess them against the criteria above.

Kit requirement (click here for more information on Club kit)

  • Appropriate swim wear
  • Goggles
  • Swimming hat
  • Water bottle
  • Kick board
  • Fins
  • Snorkels
  • Hand paddles

Competition expectation

  • Enter club championships (2) and at least one open meet each year; swim in team galas if invited