Age Group Squad


Age Group Squad (AGS)

Monday         6.00 - 7.30am

Tuesday         6.30 - 8.00pm

Wednesday   6.30 - 7.30am

Friday            6.00 - 7.30am

Friday            5.00 - 6.30pm

Sunday          9.00 - 11.00am




In this squad the swimmers are preparing to swim at Regional Championships and Irish Division 2 Championships. The workload and expectations will increase gradually with swimmers being exposed to an increase in hours, distance and level of competition. Within this squad swimmers may show a preference towards specific events. While the swimmers may have a favourite event there will be an expectation to compete in all events especially IMs.


Training will build to 7 sessions per week with a requirement for early morning sessions. Within this squad Talent ID is important and older talented swimmers may be invited to train with NJS to allow for training volumes to be attained as well as allow for a smooth transition to the next squad. Swimmers within this squad will work to a 8/9 week cycle covering all types of training with a focus on training volume and building aerobic capacity.  The swimmers will aim to peak for Ulster Age Group Championships & Irish Summer Nationals.


  1. Stroke drill progressions are continued and expanded with the swimmer being exposed to more complex progressions
  2. The following sets are introduced to the training plan
    1. Aerobic training
    2. Anaerobic training
    3. Heart Rate training
    4. ATP-CP / Speed Development
    5. Race Pace
    6. Pace work; Negative Split / Build / Descending
  3. Swimmers will do sets on Pull & Kick
  4. All swimmers will learn to use pace, stroke count and be introduced to heart rate controlled training sets.
  5. Swimmers should be responsible for their own equipment and how to recover from and adapt to training.
  6. Swimmers should understand that the training plan is the focus and most important element of this stage of their development. Racing is used to practice race strategy and expose the swimmer to open competition as well as challenge the swimmer to swim multiple strokes, race distances and show discipline on warm up and swim down protocols
  7. Stretching and Land work will be introduced into the plan
  8. Nutritional information will be made available to swimmers and parents.


Criteria to Move to NJS

  • Attendance at 6 of the 7 available sessions plus land work
  • An undertaking by swimmers and parents to attend training in NJS to the required level to be agreed.
  • A positive approach and attitude in training sessions must be shown in AGS
  • Show a level of maturity at swimming competitions ie. the ability to process and understand the goals and outcomes of swims
  • Show a willingness to enter multiple events, strokes/distances as per coaches instructions
  • While a level of results in competition is desired we are more concerned with a positive attitude and commitment to training.