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 - 7:15am |
5:45 - 7:30am |
OFF |
5:45 - 7:30am |
5:45 - 7:15am |
7:00 - 9:00am |
Afternoon |
5:00 - 7:00pm |
OFF |
5:00 - 7:00pm |
5:30 - 7:00pm |
OFF |
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 |
OFF |
OFF |
5.45 - 7.15am |
7:00 - 9:00am |
Afternoon |
5:30 - 7.0pm |
5:30 - 7:00pm |
5.30 - 7.00pm |
5:30 - 7:00pm |
OFF |
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 |
4:00 - 5:00pm |
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 / Masters Squad
5 Sessions per week available. Age: Adult
Session | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
Morning |
5.45 - 7:15am |
5.45 - 7:15am |
OFF |
5.45 - 7:15am |
5.45 - 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 |
4.30 - 5.30pm |
OFF |
OFF |
4:00 - 5.00pm |
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 |