Club Structure
Swimmers progress through our squad structure based on ability, attitude and attendance, as decided by our swim coach. All swimmers are expected to attend a high percentage of training sessions and abide by the swimmers’ code of conduct.
Squad Level 1
Mini Squad
Level 1 is for young swimmers first coming into the system and who are unable, as yet, to achieve the higher level qualifying times.
At this level, the swimmer takes part in ± 5 galas during the season, held at various venues. This is the starting point for competitive swimming.
- Expected to attend two training sessions per week.
- Two training sessions of 30 minutes are available each week.
This squad includes the following work & expectations:
- Stroke technique on all four competitive strokes, using coach-controlled sets and single lap work.
- Stroke drill progression for all 4 competitive strokes.
- Endurance and speed training to prepare swimmers for the next level.
- Introduction to IM swimming.
- Turns for all 4 competitive strokes and IMs.
- Starts on all 4 competitive strokes.
- Correct finishes on all 4 competitive strokes.
- Sculling and games.
- Using a pace clock.
- Training in a group environment and lane discipline.
- Rules of the sport.
- Attendance at club nights and club championships.
- Punctual start times for all sessions.
- Introduction to basic stretching exercises.
- The training equipment that swimmers need in this squad is a kickboard, water bottle and flippers.
Criteria for movement from squad level 1 to squad level 2
- 100m Freestyle with tumble turns and bilateral breathing.
- 50m Backstroke with correct tumble turn.
- 50m Breaststroke with correct underwater pullouts.
- 25m Butterfly with correct finish.
- 100m IM and correct turns.
- A competitive racing start.
- Correct finishes in all 4 competitive strokes.
Squad Level 2
Mid Squad
Level 2 is the 1st level of competitive swimming — at this level, the swimmer takes part in regular galas held at various venues in the province, as well as at local district Ugu galas.
During these galas one of the objectives is to get qualifying times for level 2 regional, and qualifying times to be promoted to level 3 and SANJ.
- Introduced to more types of training sets.
- Steered to swimming the 200m IM.
- Expected to attend a minimum of 3 training sessions per week.
- Five training sessions of one hour is available each week, covering about 2000m — 3100m.
This squad includes the following work & expectations:
- Develop and improve.
- Learn and develop stroke drill progression.
- Monitor training using test sets.
- Practice IM swim sets.
- Learn and perfect starts, turns and finishes.
- Relay takeovers.
- Independently monitoring training by using the pace clock.
- Complete varied pace swims, builds, negative splits, descending sets, pacing and over distance swims.
- Learn the rules of the sport.
- Increase distance covered.
- Participate in club nights and club championships.
- Learn the process of goal setting and working towards objectives.
- Learn to keep a logbook of training and competition results.
- Practice basic stretching & basic bodyweight exercises including core strength work.
- The training equipment that swimmers need in this squad is: a pull buoy, kickboard, water bottle and flippers.
Criteria for movement from squad level 2 to squad level 3
- 10 x 100m Freestyle on 2.15 with correct turns.
- 10 x 100m IM on 2.30 with correct turns.
- Confident to swim the 200m IM.
- Attend 4 sessions of the available 5 sessions each week.
Squad Level 3
Senior Squad & Elite Squad
Level 3 and SANJ are the top levels of swimming and from these levels, you can qualify to swim regional and national championships which are hosted throughout South Africa.
- Eight training sessions per week of 1½ hours.▬ 11 year olds’ 5 sessions per week▬ 12 year olds’ 6 sessions per week▬ 13 years and older 8 sessions per week
- Eight-week training program with the aim to peak at selected competitions.
- The emphasis for this squad is building a strong aerobic endurance base.
- Training attendance and attitude is important.
This squad includes the following work & expectations:
- Stroke drill progression.
- Variety of test sets.
- The following types of training sets are included in the overall training plan,
- Aerobic training zone
- Anaerobic threshold zone
- High-performance endurance training zone
- Race pace work
- Speedwork
- Negative splitting
- Build
- Descending
- Double upsets
- Females work on negative splitting their swims of 200m and longer; males on even splitting the same swims.
- Do equal amount of work on pull and kick.
- Speed work (short sprints) is programmed into the first part of the session to develop speed and end of the session to develop race-specific endurance.
- Learn to use the pace clock, pace, stroke rate, stroke count and heart rates.
- Own equipment that is needed on the pool deck every training session – kickboard, pull buoy, hand paddles, water bottle, fins and snorkel.
- Goal setting is formalised into a process that includes the coach & parents.
- Logbooks are kept.
- Competing.
- Knowledge of nutrition.
- Stretch exercises and land workouts.
All squads will have varied capabilities due to age groups, competitive goals, and personal goals. If the coaches feel your child would benefit by moving up a squad they will speak to the parents first and then make a final decision. Remember the social development of the swimmer is just as important as their swimming development.
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