Swim Squads

Our Swim Squad programme is led by Head Coach, Shane Jones.

Swim squad options include:

  • Gold
  • Silver
  • Bronze
  • Development
  • Tri / Fitness
  • Youth / Fitness

If you would like to find out more about our swim squad options or would like to enrol, please contact Shane Jones on shane.jones@adc.govt.nz or call 03 308 4020.

Gold Squad

  • Third level in the competitive programme with each session lasting two hours
  • Swimmers are encouraged to attend at least 6 - 7 sessions per week

Key Objectives:

  • Using heart rate, stroke rate and developing self-awareness in the water
  • Goal setting
  • Developing swimmers aerobically and anaerobically
  • More advanced dry land training i.e. palates, and cords etc
  • Racing at local, inter regional, national and international swim meets

9 sessions per week available, plus 3 Gym. Age: Male 13 - 16 + Years, Female 12 – 16 + Years. Swimmers are encouraged to attend a minimum of 7 Sessions a week. (Time below are start times, swimmers should be at the pool to perform dryland 20 minutes before session).

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

5:45 - 7:45am

5:45 - 7:45am

OFF

5:45 - 7:45am

5:45 - 7:45am

7:00 - 9:00am
Afternoon

5:00 - 7:00pm

5:30 - 7:00pm

5:00 - 7:00pm

5:30 - 7:00pm

5:00 - 6:30pm

OFF

Silver Squad

  • The second level in the competitive programme with each session lasting 1.5 - 2 hours
  • Swimmers are encouraged to attend a minimum of 4-5 times per week

Key Objectives:

  • Swim training using the pace clock
  • Goal setting
  • Mastering correct starts 7 turns
  • Increase aerobic base and introduction to anaerobic training
  • Basic dry land training e.g. stretching, sit ups etc
  • Racing at local and national meets

6 sessions per week available. Age: Male 11 – 14 Years, Female 10 – 14 + Years. Swimmers are encouraged to attend a minimum of 4 - 5 Sessions a week. (Time below are start times, swimmers should be at the pool to perform dryland 20 minutes before session).

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

OFF

OFF

5:45 - 7:30am

OFF

OFF

7:00 - 9:00am
Afternoon

5:00 - 6:30pm

5:30 - 7:00pm

OFF

5:00 - 6:30pm

5:00 - 6:30pm

OFF

Bronze Squad

  • This is the first of the competitive squads with each session lasting 1 hour
  • Swimmers are encouraged to attend a minimum of 3 - 4 sessions per week

Key Objectives:

  • Swim training using the pace clock
  • Mastering correct starts and turns
  • Increase aerobic base
  • Basic dry land training e.g. stretching, sit ups etc
  • Racing at local swim meets

5 sessions per week available. Age: Male 10 – 14 + Years, Female 9 - 13 + Years. Swimmers are encouraged to attend a minimum of 3 - 4 sessions a week.

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

OFF

OFF

OFF

OFF

OFF

OFF
Afternoon

4:30 - 5:30pm

4:30 - 5:30pm

4:00 - 5:00pm

4:30 - 5:30pm

4:30 - 5:30pm

OFF

Development Squad

4 sessions per week. Age: Male 8 – 12 + Years, Female 8 – 11 +Years. Swimmers are encouraged to attend a minimum of 2 - 3 sessions per week.

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

OFF

OFF

OFF

OFF

OFF

OFF
Afternoon

3:45 - 4:30pm

3:45 - 4:30pm

3:45 - 4:30pm

3:45 - 4:30pm

OFF

OFF

Tri / Fitness Squad

5 Sessions per week available. Age: Adult

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

6:00 - 7:15am

6:00 - 7:15am

OFF

6:00 - 7:15am

6:00 - 7:15am

OFF
Afternoon

6:30 - 7:30pm

OFF

6:00 - 7:00pm

OFF

OFF

OFF

Youth & Fitness Squad

2 sessions per week available, Age: 12 + Years. This squad is available to swimmers not wishing to move into a competitive squad.

Session Monday Tuesday Wednesday Thursday Friday Saturday
Morning

OFF

OFF

OFF

OFF

OFF

OFF
Afternoon

OFF

OFF

5:00 - 5.45pm

OFF

5:00 - 5.45pm

OFF

Swim Squad Pricing

Squad Month Year

Gold

$152.72

$1680

Silver

$125.45

$1380

Bronze

$109.09

$1200

Development

$87.27

$960

Tri/Fitness

$65.45

$720