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