Swim Groups

Skills Squad

 

The Skills Squad is the entry level squad to the NAC Swim Club. This squad’s primary focus is to hone in on skills that was learned in lessons. Swimmers will be introduced to competitive swim training; sets, use of the clock, tumble-turns, starts and learn the rules of swimming. Training is 3 times per week in the pool along with 1 gym session that introduces basic exercises that work in conjunction with their swimming program.

  Wednesday Friday Saturday
Training Schedule
Pool 4pm-5pm 7pm-8pm 10.30am-11.30am
Gym **5.15pm-5.45pm **8.15pm-8.45pm  

**Gym sessions are assigned to members at the start of the season and members must attend that session only.

 


Development Squad

 

The Development Squad is a progression squad from Skills. This squad’s main focus is on skill and developing training capacity. Competing in competition is a learning experience and to develop an understanding of racing, competition structure and competition day focuses. Training is 4 times per week in the pool along with 1 gym session that introduces basic exercises that work in conjunction with their swimming program.

  Monday Wednesday Friday Saturday
Training Schedule
Pool 4pm-5pm 4pm-5pm 8pm-9pm 9pm-10am
Gym     **7.15pm-7.45pm **8.15am-8.45am

**Gym sessions are assigned to members at the start of the season and members must attend that session only.

 


Intermediate Squad

The Intermediate Squad is a progression from the Development Squad training to C Squad training. The main focus is continuing skill and technique work while increasing aerobic training. Training for this squad consists of 5 sessions a week in the pool with 1 gym session.

 

  Tuesday Wednesday Thursday Friday Saturday
Training Schedule
Pool 8pm-9pm 7pm-8pm 7pm-8pm 7pm-9pm 7.30am-9am
Gym     8.15pm-9.15pm    

 


C Squad

C Squad swimmers are continuing to perfect their skill level, build aerobic capacity and begin anaerobic training. They are working towards competing at regional and national level in the Leinster Division 1 and Irish Age Groups Division 2 competitions. Training for this squad consists of 6 sessions per week with 2 gym sessions.

 

  Monday Tuesday Wednesday Thursday Friday Saturday
Training Schedule
Pool 7.30pm-8.30pm 8pm-9pm 7pm-8pm 7pm-9pm 7pm-9pm 7am-9am
Gym       5.45pm-6.45pm   9.15am-10.15am

 


B Squad

B Squad swimmers are maintaining aerobic capacity and regularly training anaerobically. They are working towards competing at regional and national level in the Leinster Division 1 and Irish Age Groups Division 1 competitions. Irish Open qualification is targeted as prospective. Training for this squad consists of 6 sessions per week with 2 gym sessions.

 

  Monday Tuesday Wednesday Thursday Friday Saturday
Training Schedule
Pool 7.30pm-8.30-pm 7pm-9pm 7pm-8pm 8pm-10pm 7pm-9pm 7am-9am
Gym   5.45pm-6-45pm     5.45pm-6.45pm  

 


A Squad

This squad is our top squad targeting National and International level of competition. Their programme focuses on Irish Age Group Division 1 and the Irish National Championships throughout the year along with International meets for some of the swimmers. The squad trains 6-7 times per week in the pool, along with 2 gym sessions.

Training Schedule
  Monday Tuesday Wednesday Thursday Friday Saturday
Pool 5pm-7pm 5pm-7pm 5pm-7pm 5pm-7pm 5pm-7pm 7am-9am
*4pm-6pm
Early Gym   4.15pm-5.15pm   4.15pm-5.15pm   Both Groups
10.15am-11.15am
Late Gym   7.15pm-8.15pm   7.15pm-8.15pm

**Gym sessions are assigned to members at the start of the season and members must attend that session only.

*Saturday afternoon sessions do not always take place, please check with the coach.