National Junior Squad

National Junior Squad (NJS)

Monday    6.00 - 7.30am

Tuesday     6.00 - 7.30am

Tuesday    5.30 - 7.15pm

Wednesday    5.00 - 6.40pm

Thursday    6.45 - 8.00pm

Friday        6.00 - 7.30am

Saturday    6.30 - 9.00am




NJS is the top Junior squad in the club and as such should reflect the highest standards from our Junior swimmers. An attendance of 85% is required and this will be reviewed with a period of 3-4 months considered for those swimmers eligible to move up to NSS.  NJS swimmers should have bought into the positive culture of the club supporting team mates, engaging in training as directed by the squad coach and swimming a varied spread of events at competition.  It is expected that there will be a strong support from parents both for the coaching program and objectives of the squad and club.



Criteria NJS

  1. Stroke drill progressions are continued and expanded with the swimmer being exposed to more complex progressions
  2. The following sets are developed during 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. The focus remains on developing the swimmers Aerobic Capacity
  4. Swimmers will be exposed to a wider variety of energy systems in order to prepare them for the next stage of their development.
  5. Swimmers will swim a wide range of events and distances.
  6. Streamlined turns making 7m
  7. Breath Control
  8. Ability and understanding of pace.
  9. Must understand and demonstrate the benefits and purpose of stroke technique and counting.



Criteria to Move to NSS

  • Attendance at a minimum of 7 sessions plus land work
  • An undertaking by swimmers and parents to attend training in NSS to the required level to be agreed.
  • A positive approach and attitude in training sessions must be shown in NJS
  • 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, respect shown to team mates and coaching staff as well as a commitment to training.