Swimmer Development Plan

Days: 2-3 Sessions
Duration: 45-60 minutes
Distance: 500-1000m

Emphasis: Fun, building kick, streamlines, four legal strokes, breathing pattern

Prerequisites: Competency in four strokes, dives and turns, general squad swimming etiquette

Event Goals: 100m Freestyle, Backstroke, Breaststroke, 50m Fly

Championship Meets: Newington Club nights, school carnivals and small, local meets

View the Orange Squad timetable here.

Days: 3-5 Sessions
Duration: 1-1.5 hours
Distance: 1.5-3km

Emphasis: Fun, strong kick, efficient stroke, aerobic base, stroke mechanics

Prerequisites: Intermediate in all four strokes, legal strokes and turns

Event Goals: 200m Free, 200 IM, 100 all strokes, 400 Free

Championship Meets: Newington Club nights, school carnivals, Junior State Age SC, Junior State Age LC

View the Bronze Squad timetable here.

Days: 4-6 Sessions
Duration: 1.5-2 hours
Distance: 2.5-5km

Emphasis: Interval training, aerobic conditioning, stroke tech racing, build endurance

Prerequisites: experience competing, leadership role

Event Goals: 200 strokes, 200IM, 800 Free

Championship Meets: State Age SC, State Age LC, National Age

View the Silver and Gold Squad timetable here.

Days: 5-8 Sessions
Duration: 1.5-2 hours (2x dryland)
Distance: 4-6km

Emphasis: Specific energy zone training, aerobic and anaerobic conditioning

Prerequisites: leadership within club, strong competition background

Event Goals: All Olympic events

Championship Meets: State LC/SC, National Age, National Opens

View the Silver and Gold Squad timetable here.

Days: 3-4 Sessions
Duration: 60 minutes
Distance: 1.5-2.5km

Emphasis: Aerobic base, build endurance, improve health/wellbeing

Prerequisites: Intermediate Free/Back/Breast Strokes, able to swim 200m continuously

View the SwimFIT Junior and Senior timetable here.