Training Sessions

Senior squad is considered to be an alternative squad for those who cannot meet or do not want the commitment of the attendance criteria or expectations of the performance squads within the club. Swimmers may enter this squad from a range of squads within the club, there is no minimum attendance criteria, but plenty of opportunity for athletes to progress as competitive swimmers.

In addition to the training sessions listed, swimmers can pre-arrange a 4th and even 5th session per week (pay as you go) with the Head Coach. This is essential for swimmers who want to move from Senior to one of the performance squads and are therefore aiming to demonstrate their commitment and improve their stamina.

Ages 15+ as of 31st December

Training Sessions


Pool Sessions

Strength & Conditioning Sessions



King’s Lynn





Downham Market

6.30-7.15pm (extra £1)

Downham Market








King’s Lynn



















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 as you desire.
  • 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

WNSC is a competitive swimming club and we ask that swimmers do their best to comply with the following requirements of the squad.

  • Be positive and energetic in training.
  • Aim to challenge self.
  • Swimmers work towards best quality practice at all times.
  • Keep moving at all times in session.

Swimmers require the following training equipment:

  • Kickboard
  • Fins
  • Pull Buoy
  • Hand paddles
  • Snorkel
  • Drinks bottle


  • Continue with a holistic approach to training using all energy systems.
  • Progressive overload.
  • Continue to use a multi-stroke approach whilst specialising with variation & flexibility.
  • Use times and heart rates to develop judgement of pace and perceived effort whilst controlling training intensity.
  • Speed work at start of session to develop speed & speed work at the end of sessions to develop race specific endurance.
  • Develop Land Training using circuits.