Lead Coach:  Head Coach


This squad is for swimmers who:

  • Wish to pursue their sport to their highest level - Regional, Regional Podium, National and National Podium Level.
  • Have County Qualifying Times and have the potential to compete at Regional Level.
  • Have been FAST TRACKED by Head Coach.
  • Have the desire to work hard and continue their personal development to pursue swimming to the highest levels of competition.
  • Have the support of parents/guardians.
  • Should be able to swim an unbroken 24 x 100m FC with a turnaround time of 1:50 or less.

Entry into NATIONAL & REGIONAL SQUAD is by Head Coach invitation only.

Primary Objectives

The objectives of this squad are in line with the Swim England’s Vision and Long Term Athletic Development Plan, for those swimmers who have already achieved Stage 1 FUNdamentals & Stage 2 SwimSkills:

Stage 3 – Training to Train: Building the engine!

A continued emphasis on aerobic conditioning, a greater individualisation of fitness and technical training.  Focusing on training rather than competing with the training predominantly of high volume, low intensity workloads.  It is important to emphasise that high volume, low intensity training cannot be achieved in a limited time period, and therefore the time commitment to training should increase significantly.  There will be specific target competitions undertaken throughout the season, which swimmers in this squad will be expected to compete in.  Periodisation of training in the training year will be dictated by the Head Coach.  Swimmers will continue to develop suppleness and strength, land training will include the use of ‘own body weight’ exercises, light dumbbell and Core Stability exercises. 

Stage 4 – Training to Compete: Optimising the engine!

A continued emphasis on physical conditioning with the focus on maintaining high volume workloads but with increasing intensity, with a double or triple periodisation of the training year.  The squad will focus on developing maximum strength gain through the use of land training, with continued work on core body strength and maintaining suppleness.

  • If insufficient time is devoted to training Stages 3 & 4 then it is highly unlikely the young swimmer will reach their full potential. 

Swimmers are expected to follow ALL aspects of the programme and to conduct themselves like a young athlete in all aspects of their daily life. 

Basic Weekly Training Schedule

The weekly schedule is posted on Team Feed and our closed Facebook page each week.  Please check on a Friday for up to date schedule.  The schedule is subject to change due to the current covid situation. 

Additional sessions will be included where necessary and Land Training subject to Cycle Periodisation.


Regional/National Level Swimmers:

Current absolute minimum attendance will be 5 sessions per week with 3 early mornings. Swimmers should note that to gain maximum benefit from the programme they need to be achieving an attendance figure of 85% or more of the available sessions including land training.

FAST TRACK Younger Swimmers:

Due to the age of some of the younger swimmers in this squad (10-11-12 years of age)  attendance will be determined by Head Coach and parent of FAST TRACK younger swimmer. Initially the swimmer should aim to attend some of the following sessions:

Monday        AM - 5:15 am to 7:15 am    

Wednesday  AM - 5.15 am to 7.15 am

Thursday      PM - 4:30 pm to  6:30 pm 

Friday           AM - 5.15 am to 7.15 am                          

Saturday       AM - 6:00 am to 8:00 am   


As stated in Stage 3 of the Long Term Athletic Development Plan attendance and application to training is a key factor to a swimmers development and ultimate success, this squad is for those committed and focused, who wish to pursue their sport to the highest level. This squad already contains swimmers that have reached National Age Group Finals – as the ultimate Goal for this squad is to produce medallists at South East Region Championships and National Championships. 

Morning Training Sessions:

To enable progression competitive swimmers need to adapt to competing hard and fast during morning heats.  To permit adaptation swimmers should make should make every effort to attend morning sessions backing the morning session up with the evening session (when high level competition finals tend to be held ie Swim England and British Swimming National Championships).


Swimmers are to compete at competitions directed by Head Coach only. 


At this level, swimmers should arrive punctually for training and should be enthusiastic to do so. Swimmers should aim to complete each and every session (especially morning sessions) and arrange their transport to enable them to do so.

Squad Fees

Fees are payable monthly by Go Cardless. 


At this level, swimmers are expected to have their own equipment.  Swimmers should arrive punctually for training with the following equipment properly adjusted and in good working order prior to the start of each session.

Training Equipment:

  • Swimming costume or jammers/trunks
  • Towel
  • Goggles (preferably bring 2 x Pairs in case of breakages)
  • Swim hat (if worn) plus a spare
  • Pullbuoy Float 
  • Kickboard
  • Band for ankles
  • Foam roller, mat and therabands for Post Pool Land Training (LT)
  • Drinks bottle (700ml)
  • Fins (short type)
  • Hand Paddles (small type)
  • Skipping rope
  • Snorkel (Finis-type)

Competition Equipment:

  • Racesuit costume or jammers to be worn in races only
  • Training Swimming costume or jammers/trunks to be worn in Warm-Up & Swim Down
  • 2 x Towels
  • 2 x Pairs of Goggles
  • City of Southampton Swim hat (to be worn by ALL swimmers)
  • City of Southampton SC Red Tee Shirt.
  • Black Shorts (own brand) or leggings or tracksuit bottoms
  • At least 2 x Drinks bottle (700ml)
  • Snacks - fruit, veggies or other healthy food for between races