For swimmers age 12 and above looking to compete in all Club, County and level 2 and 3 open meets. Swimmers should be aiming to compete at County Championships in the coming year

 Stroke technique is good, and swimmers are aiming to maintain technique over greater distances.  Skills for starts, turns, and finishes are good and efficient, but not consistently repeatable.  Swimmers in this squad are aiming to achieve 7.5m underwater with an efficient and streamlined transition.

Swimmers will continue to work on physical conditioning with the focus on maintaining high volume workloads but with increasing intensity.  Swimmers will also work on race pace skills, competition skills, race strategies, pacing and stroke counting. We will also look to develop individual strengths and working on weaknesses.

Swimmers will follow a three periodisation programme - aiming for County Championships in January, Easter meets in April and County Challenge/Club Championships in June/July.

Lead Coach: Stewart Park & Nikki Merrill

Overview

Competitive Senior swimmers are expected to:

• Be on poolside at least 10 minutes before the session to complete an efficient land warm up and be briefed before the session.

• Regularly review their goals and objectives

• Take responsibility for their own training and development

• Be 100% committed in every training session

• Bring their own goggles, kick board, pull buoy, water bottle, fins, paddles, and Norwich Swan hat (all available from the Club Shop) to training sessions

Training

Swimmers will be transitioning from the Long Term Athlete Development ‘Stage 3: Training to Train - Building the engine’ to ‘Stage 4: Training to compete - Optimising the Engine’ programme as they progress.

A greater time commitment to training is required to increase stamina, and hence it is recommended that you attend 4 sessions per week, along with a land training session.

Training becomes more specialised, but participation in other complementary sports will still be useful – especially if that sport promotes aerobic conditioning.

Details of the current Annual Plan can be found here

CS Squad Training Times

** For those swimmers who will be age 14 by 31st December 2018.

Land Training

Performance reviews
Performance reviews will be carried out periodically to monitor swimmers’ progress.  Swimmers who are not meeting the criteria and expectations for the squad will be informed of this, and have a further three months to reach the required standard.  If swimmers are still not meeting the squad’s criteria after the three months, they will be moved to a more appropriate squad for their abilities and ambitions.

Squad Fees

• £42 per month

• Annual fees - £35 per year (or £56 for families) for membership and insurance (payable in January or upon joining club)

• Each additional child in family gets 20% discount on cheapest monthly fee

• Monthly fee covers all squad sessions (including land training)

Payment

Payments are due on the 1st of each month. Please set up auto pay by registering a credit or debit card against your account.  Fees on your account will then be automatically billed to your card on the 1st of each month.