Squad Training
Training Nights
Squad training is held in the outdoor 50m pool every Tuesday and Thursday night. We start at 6.00pm by undertaking a warm up and progressing into a drill and main set and finishing with a cool down by 7.00pm. We currently have 3 wonderful coaches whom give up either their Tuesday or Thursday evening every fortnight to come and coach us.
Training times and the coach for the evening can be found in the side panel at right and within the events calendar.
We utilise 3 pool lanes to cater for the various levels of swimming ability as follows:
Lane 1 is for beginners and those who just want to have fun swim at their own pace. The programme set is the same as the other lanes but the sets are not swum on times.
Lane 2 is the developmental lane. This lane is ideal for those swimmers with a bit more ability and those that are still trying to improve their speed. and endurance. The programme set is the same as the other lanes, but swum on times
Lane 3 is the advanced lane. The sets for this lane are the same as the other two lanes, however the interval times are shorter and there are increased laps to be done in the same time frame.
The main sets are varied and depending on the coach and session, focus on sprinting or endurance with a mixture of all the swimming strokes.
Please note that there is a $2.00 per person lane fee payable on the night to cover Aqua Jetty’s lane hire charge.3
Session Structure
The training sessions start at the shallow end of the 50m outdoor pool and generally are structured as follows:
WARM UP – 10 mins
DRILLS – 10 mins
ACTIVATION – 10 mins
MAIN SET – 20 mins
COOL DOWN – 5 mins to 10 mins
Pre Training Stretches and Exercises
We have now introduced a pre-training gentle warm up to loosen up your muscles and joints. This starts approximately 10 min before Tuesdays and Thursdays training sessions with the idea to improve your range of motion with stretching exercises designed specifically for swimmers.
The stretching routines are for both activation and mobility and can be found here:
Upcoming Training Nights
Lane Etiquette
At training, we follow Swimming Australia’s tips on lane etiquette to keep everyone onside with other swimmers.
Allow Space
Don’t swim on top of someone, so when they push off the wall allow 5 – 10 seconds before pushing off the wall yourself, especially if there are only two of you in the lane.
Butterfly
When swimming butterfly and passing someone in your lane, it is best to switch to single arm butterfly (with left arm) so you don’t knock them out. This happened to Cate Campbell when Michael Phelps crashed into her during a competition warm up, so it can happen to the best of us!
Diving
Many pools will have diving restrictions so look out for no diving signs, especially in the shallow end.
Don’t Stop
Try not to stop mid-lap. It can cause a traffic jam.
Exiting the Pool
When exiting the pool to the side, wait for the swimming traffic to pass before switching lanes.
Lane Ropes
Don’t sit on the lane ropes. This is generally a rule at most pools – they can break.
Lane Speed
Work out what speed you plan to swim each lap at, then jump in the fast (advanced lane), medium (development lane) or slow lane (beginners lane).
Road Rules
When swimming, stick to the left-hand side of the black line and swim in a clockwise direction. That way you will avoid a head crash mid-lane.
Touching People’s Toes
If you are swimming faster than the person in front of you, you can try to overtake them or slow until you get to the end of the lap. People don’t like if you keep touching their toes. If you notice someone is always swimming on your toes, let them pass at the end of the lap.
Waiting on the Wall
Move to the side of the lane so others can keep swimming when you need a rest.
Further information can be found here.
