Lead Coach:  Head Coach


This squad is for swimmers who:

  • Have already achieved Regional qualifying times.
  • Seek a lower level of time commitment.
  • Still wish to pursue their sport in competition.
  • Have the desire to continue their personal development
  • Have the support of parents/guardians.

Entry into SENIOR TRAINING SQUAD is by Head Coach invitation only.


The objective of this squad are:

  • To enable swimmers to train at a lower level of time commitment competing at Gala’s and Open Meets with distinction.
  • Allow movement to full time training programme should swimmer fulfil requirements /desire to do so.

The objective of this squad are in line with the ASA Long Term Athletic Development plan:

Stage 5 – Training to Win: Maximising the engine!

  • The emphasis will be on specialisation and performance enhancement, with a double or triple periodisation of the training year. 
  • Swimmer’s physical, technical, tactical, mental, and ancillary capacities should be fully established with the focus now on optimisation of performance. 
  • Training will continue to develop strength, develop core body strength and maintain suppleness.

These objectives should enable senior swimmers to compete with distinction at the highest levels.

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

Basic Weekly Training Schedule

  • Additional sessions will be included where necessary and Land Training subject to Cycle Periodisation and change.
  • Senior Training Squad swimmers may be permitted to make up sessions with MASTERS SQUAD. However due to the age and ability of Senior Training Squad swimmers they will NOT be permitted to make up sessions with Junior squads.


Senior Training Squad swimmers are expected to attend a minimum 4 sessions per week to maintain competitive fitness, but NO more than 5 sessions per week.

Application and Attitude

As stated above this squad is for those who wish to train at a lower level of time commitment to maintain their competitive fitness. It is NOT and will NOT be used as an Aquatic-Youth/Social Club.  Due to the frequency of training in Senior Training Squad  swimmers must apply themselves both physically and mentally to each and every training session with a positive professional  attitude.


Swimmers are to compete at competitions as 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 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 trunks
  • Towel
  • Goggles (preferably 2 x Pairs)
  • Swim hat (if worn) plus a spare
  • Pullbuoy 
  • 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)
  • Stretch cords 

Competition Equipment:

  • Racing Costume or trunks to be worn in races only
  • Training Swimming costume or 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