Squad Two

What you’ll work towards

• Develop and improve stroke technique on all four competitive strokes.
• Swimmers are introduced to more complex stroke drill progressions
• Practice IM swimming sets.
• Learn and perfect starts, turns, and finishes on all four competitive strokes and IM turns.
• Make national age group qualifying times for multiple events.
• Learn relay takeovers.
• Independently monitor training by using the pace clock.
• Complete a well-balanced training program that includes varied pace swims (builds, negative split swims, descending sets, pacing, and over-distance swims)
• Learn the rules of the sport.
• Increase the distance covered in training sessions to improve endurance.
• Participate in local and regional meets.
• Learn the process of goal setting and working toward objectives.
• Keep track of training and competition records, e.g. PBs, stroke count, intervals for the different sets, etc.
• Learn and practice a variety of stretches and basic body-weight exercises, including core strength work.
• Squad members should be able to cover between 2500m and 4000m during their one-and-a-half-hour training sessions.
• Long-term development is more important than short-term competition results.

Training commitment

Attend five sessions a week Sessions last 90 minutes in duration

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.