LNSC Squads and Training Timetable

The Active for life squad in our new structure.

Swimmers train once or twice a week for 1 hour.

Aims:

Improve fitness

Develop swimming technique

Enjoy the water, have fun

Enjoy friendships

Criteria:

Able to swim at least one length in any stroke

Willing to learn

Able to follow instructions

Good behaviour

The starting squad in our new structure.

Swimmers train twice a week for 1 hour.

Aims:

Narrow the gap between swimming lessons and the club environment.

Build up core aquatic skills (https://www.swimming.org/learntoswim/the-core-skills-of-swimming/)

Lay the foundations for a basic level of fitness to be able to train later.

Acquire the basic swimming skills and stroke technique.

Active lifestyle, fun, participation and building friendships.

Criteria:

Swim 25m in breaststroke, freestyle and backstroke using a recognizable stroke technique.

Swim 100m continuously using one or more strokes.

Subject to Head Coach’s discretion.

Once the basic skills and stroke techniques are acquired, and the swimmers have a basic level of endurance, they move into this squad and swim twice a week for 1 hour.

Aims: 

Refine swimming skills and stroke technique.

Develop training habits (lane etiquette, pace clock etc.)

Develop the person (commitment, perseverance, discipline etc.)

Improve fitness (aerob endurance: stamina)

Learn basic racing skills

Competing in club galas is expected

Competing in open meets is optional but encouraged.

Taking part in league galas is based on coach selection.

Criteria (when moving up from Academy):

Swim 100m freestyle continuously.

Swim 50m on breaststroke with glide and legal kick.

Swim 50m freestyle with long strokes, breathing to either side every 2 or 3 strokes.

Swim 50m backstroke with splashy kick and hands entering at 11 and 1 o’clock with little finger.

Swim recognizable butterfly for 12.5 meters: arms recovering over the water at the same time and dolphin kick.

Streamline push off on front, back and side: able to hold streamline.

Legal starts, turns (open turns, not necessarily tumble turn),

Legal finishes in each stroke including underwater phase (dolphins and breaststroke pullout).

Basic dive from block entering in streamline.

Subject to Head Coach’s discretion.

A main stepping stone into competitive swimming with higher level of commitment and motivation, regular racing, swimming 3 times a week (1.5-hour sessions).

Aims:

Learning to train

Develop racing skills and racing stroke technique

Build aerob capacity and speed

Lay the foundations for stroke efficiency

Build growth mindset

Develop the person and the athlete

Prepare for and race at county level

Compete on all levels and can be selected for league galas

Criteria:

Coaches’ recommendation

Coachable

Have been training 2/week for at least a 6 months (gradual transition to this squad is recommended)

Highly consistent attendance

Regular competition in club galas and open meets

Good training habits (consistent use of pace clock, listening, lane etiquette).

Good basic swimming skills (all starts, turns and finishes) and stroke technique

Subject to Head Coach’s discretion.

The highest level of the competitive squads in the junior section, swimming 4 times a week (1.5-hour sessions).

Aims:

Learning to train

Refine racing skills and racing stroke technique

Build aerob capacity and speed

Develop stroke efficiency

Develop growth mindset

Develop the person, athlete and performer

Increase awareness of goal setting

Compete at county level competition

Prepare for regional level competition

Criteria:

Coaches’ recommendation

Highly consistent attendance

Excellent and consistently applied training habits and attitude

Display a willingness to explore new ideas to facilitate learning

Excellent racing swimming skills and stroke technique

Regular competition in club galas, open meets and leagues

Subject to Head Coach’s discretion.