Dorking Swimming Club

Senior Performance Squad

An ideal guideline age is 13+ years old for girls, 14+ years old for boys

The core values of this squad are:

• A strong desire to compete
• Commitment to the programme
• A strong work ethic

Swimmers must have licensed times for ALL strokes and distances, these times must be updated (at least) on an annual basis. This can be through mandatory entry to club champs.

Technique and swimming skills

• Endurance and speed training
• Have complete familiarity with FINA competition rules and regulations
• Monitoring progression using test sets.
• Continuing to develop all 4 strokes with emphasis on IM swimming using robust technique that doesn’t break down under pressure.
• Swimmers must be competent with their starts & turns. “Excellence” in streamlining must be the default.
• Effectively understanding how to fully utilise the underwater starts and turns, e.g 4-6 fast powerful kicks off the start and turn.

Attendance

• Attendance at 4 of the 6 available sessions per week is expected. This along with your worth ethic will be monitored and reviewed to ensure high standards are maintained.
• Each week 1 land-based training session should be attended.
• Expectation to enter ALL Club Champs distances and strokes to gain times.
• Swimmers are expected to enter external competitions, working towards Surrey County Championships, South East Regional Championships, Winter and Summer Nationals.

Attitude and approach to training

• Arrive to training at least 10 minutes prior to the start time.
• Complete the RMAP / stretching routine at training and competitions.
• Swimmers must show a high level of discipline with a positive and professional attitude
• Work with the coaching team to maximise session effectiveness
• Swimmers must consistently give 100% effort in training.

Training capacity

• Be able to effectively complete sessions in all training zones as set out by the coaching team.
• Before being accepted into the squad, swimmers will be required to have a high level of fitness levels and technique.

Lifestyle and training management

• Utilise the process of goal setting and working towards objectives.
• Effectively apply basic nutrition, sleep management and complete instructed stretching / RMAP work as directed by the coaching team
• Complete a logbook and reflect on past sessions.
• Swimmers must be responsible for own hydration.

Equipment expectations: All kit must be named

• Two pairs of goggles
• A Dorking hat
• Kickboard
• Short fins
• Pull-buoy
• Water bottle
• Paddles
• Snorkel
• Yoga mat (optional)
• Foam roller (optional)
• Thera bands (optional)
• Parachute (optional)