Training Sessions

District Junior Squad is for swimmers focussed on competing at the County Championships and working towards Regional level swimming in the future. The training program targets stroke and skill development with an increase in stamina and endurance, preparing for maintenance of skills in competition. Competitions for this squad will mainly be within in the Region, but 1 or 2 may take place outside the Region for swimmers to experience away meets. Swimmers will be invited to a Mini Swim Camp each season and are encouraged to attend this.

Swimmers have achieved a County qualifying time for the season. At the Head Coach’s discretion other swimmers may be deemed eligible for this squad if they meet the squad expectations and can withstand the training intensity.

Ages 10-14 as of 31st December

Training Sessions

 

Pool Sessions

Strength & Conditioning Sessions

Monday

4.30-5.30pm

King’s Lynn

 

 

Tuesday

 

 

 

 

Wednesday

8.00-9.30pm

King’s Lynn

7.30-8.00pm

King’s Lynn

Thursday

8.00-9.30pm

King’s Lynn

 

 

Friday

 

 

 

 

Saturday

7.00-8.30am

Downham Market

 

 

Sunday

6.30-8.00pm

Downham Market

 

 

Squad Expectations

 

General Squad Expectations

  • Arrive on time for all sessions and with the correct kit.
  • Always give your best and be coachable i.e. prepared to listen to the coach and work effectively to meet training targets and goals.
  • Be respectful to the coaching staff, team mates and poolside helpers both at training and competition.
  • Enter designated competitions for your squad and enter a wide range of events.
  • Be available to represent the club at galas for which you are selected.
  • Have fun and support each other, but aim to achieve goals for yourself not to please others.

 

Specific Squad Expectations

  • Swimmers demonstrate the attitude and desire to improve their stroke and skill level. They back this up with an energetic, positive and committed approach to their training.
  • They demonstrate a strong work ethic and are committed to achieving the attendance requirement of attending all available training sessions each week more often than not, and a minimum of 4 pool sessions each week.
  • Swimmers are on poolside at least 10 minutes before the start of each pool session (excluding morning training) to complete an efficient land warm up.
  • Work towards squad training goals.
  • Work towards achieving process and outcome objectives in competition.
  • Accept that being uncomfortable is part of the journey.

 

Swimmers require the following training equipment:

 
  • Kickboard
  • Fins
  • Pull Buoy
  • Finger paddles or small hand paddles
  • Snorkel
  • Drinks bottle

Focus

 
  • Improve stroke technique and drill progressions on all four competitive strokes.
  • Improve aerobic base on all strokes.
  • Independently monitor the pace clock in all training sets.
  • Basic speed and over-distance swims, varied pace swims (build, descend, negative split).
  • Swimmers learn to judge pace and perceived effort.
  • Introduce Heart Rate controlled training sets.
  • Introduce Land Training, focusing on mobility, stretching, core strength and stability with good technique.

Criteria to move to District Performance*

Swimmers progress and ability to meet the criteria and expectations of the squad will be monitored throughout the season.  Swimmers who are not meeting the criteria and expectations for the squad will be informed of this and will be given a set period of time to reach the required standard.  If swimmers are still not meeting the squad’s criteria and expectations after this time frame, they will be moved to a more appropriate squad for their abilities, attitude, commitment and ambition.

Criteria to move to District Performance*

  • 20 x 100m FC @ 1.55
  • 20 x 100m IM @ 2.05
  • 10 x 100 Kick @ 2.20
  • Execute all squad goals consistently to a good standard
  • Regularly attend the 5 swim sessions and land training session available in District Junior Squad

*For use as a guideline, squad movement is at the discretion of the Head Coach