Swimmer Development Plan
Learn more about the NewSPORT Swim Squad Swimmer Development Plan.
Orange Squad
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.
Bronze Squad (Competitive)
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.
Silver Squad (Competitive)
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.
Gold Squad (Competitive)
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.
Fitness/SwimFIT (Non-Competitive)
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.

Swim Squad Swimmer Development Plan
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