• Swimmers are expected to attend a minimum of 4 pool sessions a week, 5 within 2 months of moving into the squad.
• Swimmers attend one land training session per week.
• Swimmers are expected to arrive punctually for all sessions.
• Swimmers are to enter Open Meets and Competitions as advised by the Head Coach (a minimum of 10 per year).
• Swimmers are to be available for selection for club galas as required.
• Swimmers that attain County qualifying times are expected to swim all events they qualify for at County Championships.
• Swimmers show ambition of attaining Regional Qualifying times and back this up with a dedicated approach to their training.
• Swimmers are to respect their fellow swimmers and all members of the poolside coaching team both in training and competition.

• Swimmers require the following training equipment:
• Kickboard
• Fins
• Pull Buoy
• Finger paddles
• Drinks bottle

• Introduce training sets from all five training zones.
• Negative splitting swims of 200m or more.
• Equal amounts of work on kick and pull.
• Speed work at start of session to develop speed & at speed work at the end of sessions to develop race specific endurance.
• Swimmers develop their judgement of pace and perceived effort. Use of pace to control training intensity.
• Introduce heart rate controlled training sets.
• Develop Land Training using circuits.

• 20 x 100m FC @ 1.50
• 10 x 100m IM @ 2.00
• 10 x 100 Kick @ 2.20
• Regularly attend the 5 swim sessions available in District Squad
• Regularly attend the land training session available in District Squad

Achieve Platinum Competitive Swimming Performance Awards in 200IM, 100 and 200m FC and one other stroke