Squad Three

What you’ll work towards

• The workload and expectations increase significantly.
• Swimmers are exposed to an increase in hours, distance, and level of competition.
• Within this squad, some swimmers may show a preference toward specific events. The swimmer will have a favourite event but will be expected to compete in all events, especially the IMs.
• The distance covered each week may be a constant, but the intensity of individual sessions and weeks may change.
• The emphasis for this squad is building a strong aerobic endurance base.
• At this level, they take part in about 12 competitions each year (on average, once a month). These competitions should be of varying standards.
• Stretching exercises and a land work circuit are part of the program.
• Advancement depends on training attendance, attitude and ability.

Training commitment

Attend six sessions a week, depending on age. Sessions last between 90 and 120 minutes in duration, depending on age and intensity of a workout.

Finding the right group

Program information is a guide. Speak to the club about suitability; coaches will advise on placement following a conversation or assessment.