Senior Squad


Senior Squad

The training program content will be a varied programme based on all the strokes. All energy systems are trained and used. Other areas worked on include technique and skill improvement in all strokes, start & turns practice and land conditioning & flexibility. A swimmer friendly motivational & inspirational atmosphere is a must to encourage swimmers maximise their potential.

Home & away training camps will be targeted.

Quarterly meeting with parents to discuss a swimmers expectations and responsibilities would be beneficial as well as a chance for the coach to give feedback on the swimmer's progress.


The A squad should have 1 chief coach (level 3) with minimum of 1 assistant to ideally 4.

Competition Programme

National, provincial and ( A ) grade open competitions targeted.

Work & Expectations

1. Stroke drill progressions are continued and expanded, with the swimmer being exposed to more complex progressions

2. The following types of training sets are included in the overall training plan:

a. Aerobic training zone

b. Anaerobic Threshold zone

c. High Performance Endurance training zone

d. Anaerobic (race-pace) training zone

e. Speed work

f. Negative split, build descending, double-up set

3. Swimmers do equal amounts of work on pull and kick

4. Speed work (short sprints) is programmed into the first part of the sessions to develop race specific endurance

5. All Swimmers should learn the use of pace, stroke rate, stroke count, training based on heart rates and required effort in conjunction with each other. Using pace, not heart rate, is the main way of setting training intensity. The swimmers will also be introduced to heart rate controlled training sets.

6. Swimmers are responsible for their own training equipment and self-monitoring recovery and adaptation

7. Swimmers are responsible for their own training equipment and self-monitoring recovery and adaptation including timing and reporting their times to the coach.

8. Continuation of appearances at competitions such as local meets, provincial and national championship meets. A swimmer should be available for relay selection, as well as their individual events including heats and finals. 

9. Stretching exercise and land work form an important part of the program

10. Nutritional and supplement education programs will be available to both parents and swimmers.

Expected Training Hours

A squad members are expected to attend all training sessions totalling 12 hours per week.

Leaving certificate students can opt to train for a minimum of 8 hours per week once agreed with swimming coach.

There is an optional Wednesday day of rest for swimmers who feel they need it once agreed with swimming coach.