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.
| Monday | Wednesday | Saturday | |
|---|---|---|---|
| Pool | 7pm-8pm | 4pm-5pm | 10.30am-12.00pm |
| Gym | 8-8.15pm (Poolside) | 9.30-10.30am |
**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 | Thursday | Saturday | |
|---|---|---|---|---|
| Pool | 8pm-9pm | 4pm-5pm | 7pm-8pm | 7am-9am |
| Gym | 6-6.50pm |
**Gym sessions are assigned to members at the start of the season and members must attend that session only.
Age Group Squad
Age Group 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 | |
|---|---|---|---|---|---|---|
| Pool | 8pm-9pm | 7.30pm-9pm | 7pm-8pm | 8pm-9pm | 7pm-9pm | 7am-9am |
| Gym | 7-7.30pm (Poolside) | 7-7.50pm |
Performance Pathway Squad
Performance Pathway 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 3 gym sessions.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| Pool | 8pm-9pm | 7.30pm-9pm | 5pm-7pm | 7pm-9pm | 4.30pm-6.30pm | 6am-8am |
| Gym | 7-7.50pm | 4.20-4.50pm (Poolside) | 6.45-7.30pm |
Performance 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 4 gym sessions.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Pool | 5pm-7pm | 5pm-7pm | 5pm-7pm | 5pm-7pm | 4.30pm-6.30pm |
6am-8am 4pm-6pm |
| Gym | 7.30-8.15pm | 4.20-4.50pm (Poolside) | 4-4.50pm | 8.15-9.15am |
**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.
