C Squad


C Squad

The training program content will be a varied programme based on all the strokes but mostly Freestyle, Backcrawl and Breaststroke. Mostly short distance trained, with introduction to sprints and medium distance. Most areas worked on include continuous technique and skill development in all strokes, start & turns practice & flexibility, Aerobic based training, fun and games.

A swimmer friendly motivational & inspirational atmosphere is a must to encourage swimmers maximise their potential.

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 C squad should have 1 lead coach (level 2 at least) with minimum of 1 assistant to ideally 4.

Competition Programme

Provincial graded programme, Inter club (Invitational) competition gala, Continuous Assessment 

Work & Expectations

1. Develop and improve stroke technique on all four competitive strokes

2. Learn basic stroke drill progressions for all four competitive strokes, introduction to more complex drill progressions

3. Practice IM swimming sets

4. Learn and perfect starts, turns and finishes on all four competitive strokes and IM turns

5. Learn and perfect relay takeovers

6. Independently monitor training by using the pace clock, looking at training set on board. 

7. Complete a well-balanced training program that includes varied pace swims, basic swimming speed, pacing and over distance swims.

Criteria for movement from C to B squads

The below are the guidelines for moving a swimmer from one squad to another. These recommendations will be evaluated along with a swimmers attendance, training attitude, progress, potential amongst other factors.  Coaches from each squad should also be in communication when evaluating a swimmer. Ultimately the decision will be made by the chief and lead coach.

To move from C to B a swimmer must qualify in 100M Freestyle AND 100M IM as follows:

Boys:                                                                          Girls:

1:29:00, 100M Freestyle;                                           1:32:00, 100M Freestyle;

100M 1M 1:43:00,                                                      100M 1M 1:47:00,


100M Freestyle AND 2 x 50M strokes (Back/Breast/Fly) as follows:

Boys:                                                                           Girls:

1:29:00, 100M Freestyle;                                            1:32:00, 100M Freestyle;

46:00 50M Backstroke;                                               48:00 50M Backstroke;

52:00 50M Breaststroke;                                            53:00 50 M Breaststrokes;

51:00 50M Butterfly;                                                   54:00 50M Butterfly;


2. Be confident of swimming a 200m IM in local competition

3. Perfect competition racing start

4. Correct finishes on the four competitive strokes