Training


At Bognor Regis Swimming Club our training takes place at The Arena Leisure Centre in Bognor Regis.

The Club Pathway is divided into stages, focusing on stroke and skills development. Once the swimmer progresses through the foundation squads, they will progress onto the junior squads and the development squads. At the development squads stage, a more in-depth swim training programme - endurance, high-intensity training, completing sets and reading the pace clock.

Each swimmer develops at different stages and this is also taken into account in squad progress.

Squad Pathway


Foundation - Entry Level Squad

Swimmers must be able to swim 25m Front crawl and 25m Backstroke. 

Swimmers learn to explore fundamental movements and core aquatic skills: 
1. Kicking, Gliding and Buoyancy both in and through water
2. Diving, rolling, sculling and streamlining 
3. Focusing on understanding concepts on the fundamentals needed for competitive swimming.


Junior 1 & 2 - Pre-Competition Squads

Swimmers must be able to swim 50m Front crawl, 50m Backstroke, 50m Breaststroke and have an understanding of Butterfly. 

Swimmers learn the basics of lane swimming; apply endurance to skills learnt and focus on the next key stages of competitive development:  
1. Reading and using a pace clock 
2. Changing speed and maintaining good stroke technique
3. Lane discipline and swim specific spatial awareness 

4. Introduction for competitive starts & turns
5. Pre-Pool Mobility - Strength & Conditioning

6. Focusing on understanding concepts on the fundamentals needed for competitive swimming.


Junior 3 & Bronze - Development Squads

Swimmers must be able to swim 100m Front crawl, Backstroke, Breaststroke and IM, plus 25m Butterfly. 

Swimmers will expand their knowledge and understanding of concept of competitive swimming, working towards increasing stamina, technique and the ability to complete small sets on turnaround times:
1. Reading and using a pace clock 

2. Swim England Preliminary Competitive Start Award

4. Pre-Pool Mobility - Strength & Conditioning

5. A thorough technical programme developing the most efficient way to swim.

6. Guidance into galas and competitions.


Silver - Development Competition Squad

Swimmers must be able to swim 200m Front crawl in under 4mins 30 secs. Swimmers will work towards and attain Swim England's Competitive Start Award. They will also focus on individual performance and apply the skills learnt in previous squads. 

1. Compete in club championships and at least 2 open meets.

2. Represent the club at a league or friendly gala if selected.

3. Develop fundamentals for good hydration and nutrition for the competitive swimming.

4. Stroke Progressive technical, tactical and physical preparation.

5. Introduction and development of specific race pace training.


Gold - Competition Squad

Swimmers must be able to swim 200m Front crawl in under 3mins 45 secs. Swimmers will work towards and attain Swim England's Competitive Start Award. They will also focus on individual performance, taking responsibility for knowing their times and developing on race strategies.. 

1. Compete in club championships and at least 3 open meets.

2. Working towards county times to represent the club at country meets.

3. Specific race pacing training.

4. Working towards realistic times that the swimmer can achieve, nurtured by coaches guidance.

5. Compliment different sporting activities.

6. Hypoxic Training.

Training Times

Please arrive 10 mins before training for Pre-Pool Mobility.

Ensure you have training equipment and your drink bottle (no glass or metal) to hydrate.


SQUAD

MONDAY & WEDNESDAY

FRIDAY

Foundation

17:30-18:30 


Junior 1 & 2

17:30-18:30

18:45-19:45

Junior 3 & Bronze

18:30-19:30

18:45-20:45

Silver

18:00-19:30

18:45-20:45

Gold

18:00-19:30

18:45-20:45



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