Cobras

All swimmers are expected to swim twice a week. Training sessions take place:-
Tuesday 6.30 to 7.30 • Friday 6.30 to 7.30 • Sunday 4.30 to 5.30.

Emphasis is on developing fundamental skills in a fun and motivating environment. Swimmers will be introduced to the simple rules and ethics of the sport and encouraged to enter club championships; team events and development/intermediate galas.

Barracudas

All swimmers are encouraged to swim three times a week for adequate development to take place. Training sessions take place:-
Tuesday 6.30 to 7.30 • Friday 6.30 to 7.30 • Sunday 5.30 to 6.30.

Emphasis is on building technique further, increasing speed, power and endurance but with continuing emphasis on skill development. Swimmers should be introduced to the importance and reasons for warm up and cool down; stretching; hydration and nutrition; Swimmers should be able to perform legal starts, turns and finishes in all the strokes. Swimmers are expected to enter the club championships, team events and development/intermediate or county championships (if qualified).

Arrows

All swimmers are expected to swim a minimum of three times a week, with a maximum of 10.25 hours per week available for those who are able to swim morning sessions. Sessions take place:
Monday 6.30 to 8.15 am • Tuesday 7.30 to 8.30 pm • Wednesday 6.30 to 815am
Thursday 7.30 to 8.30 pm • Friday 7.15 to 8.15 am & 7.30 to 8.30 pm • Sunday 4.30 to 6.30 pm

Emphasis is on continuing to develop good technique but with a greater emphasis on aerobic conditioning and developing speed, power & endurance. Swimmers should begin to develop their knowledge base of how to warm/down; how and when to stretch; how to optimise nutrition & hydration; mental preparation; regeneration; pre-comp, competition and post competition routines.

Swimmers are expected to arrive early; mobilise; have all necessary equipment, maintain focus and responsibility for their training.
Swimmers are expected to enter the club championships, team galas and intermediate or county championships.

Performance Squad

The performance squad train the same number of hours as Arrows, they also attend an earlier session on Tuesday 4.30-5.30pm which is financed by the parents of the swimmers. Selection to the performance squad is based upon the Head Coach’s assessment of ability to achieve a regional qualifying time.

Lane structure across the squads:-

Cobra and Barracuda squads:- All lanes work at the same level and within the squads the same session is undertaken by each lane. Swimmers are promoted when the head coach deems their technical ability is of a standard to cope with the demands of the next squad, regardless of the lane they are training in.

Arrows are grouped by ability and may move from lane to lane dependent upon the session. Swimmers may move from lane to lane during and between sessions. Swimmers will be set session appropriate for their ability and this may differ across the lanes.