Newark Swimming Club 

Training

Our training sessions are held on the sessions shown below.  All swimmers attend our Monday club night, and then are also encouraged to swim at additional sessions.

All swimmers follow a carefully devised training programme designed to develop skills, stamina, strength and speed.  The training programme is delivered and monitored by an ASA Level 3 Club Coach.  The training is delivered by qualified swimming coaches and teachers (ASA Level 3, ASA Level 2 and Level 1), as well as additional lane helpers. All poolside staff have been CRB (Criminal Record Bureau) checked and are all listed on the ASA Register of Club Coaches and Helpers.

Swimmers range from those starting to swim in the Little Pool, to extremely able children and masters swimmers.

All of the sessions are held at:

If you have any questions or wish to discuss your childs progress then please do speak to the teaching and coaching team.

Training Times

Monday Sessions main pool

6.30 – 7.10 pm

7.10 – 8.00

8.00 – 9.00

Monday Sessions little pool

6.30 – 7.10 pm

7.10 – 7.45

7.45 – 8.10

8.10 – 8.45

Wednesday (Squad Night)

8.00 – 9.00 pm

Saturday

8.00 – 9.00 am

Sunday

8.00 – 9.00 am

Junior Development - Monday 6.30 - 7.10 pm

Swimmers should be able to:

Show that they understand the stroke principles of Backstroke, Breastroke and Front Crawl.
Swim one length (without stopping) of each of the above strokes showing reasonable technique.
Capable of performing a push and glide start
Capable of performing a forward somersault from a standing position or streamline position.
Show they are capable of swimming 8 lengths with minimal rest.
Able to understand simple instructions and maintain concentration for 40 mins.

Programme for these swimmers takes the following broad pattern:

8 week cycle focusing on mix of stroke work and key techniques.  During each cycle each stroke will be worked upon.
Adhoc time trials

Example Session

20 min stroke work
15 min contrasting activity (sculling, starts, turns, kicks etc)

Junior & Pre-Competitive - Monday 7.10 - 8.00 pm  

Swimmers should be able to:

Show reasonable technique in Backstroke, Breaststroke and Front Crawl, and be capable of swimming basic Butterfly.
Swim 50m of Backstroke, Breaststroke and Front Crawl and 25m of Butterfly, maintaining reasonable form throughout.
Capable of performing turns in all four strokes.
Capable of sculling one length feet first and one length head first.
Capable of performing 8 x 50m Front Crawl and Form Stroke with minimal rest.
Show that they are able to swim for 40 minutes and understand more complex instructions.
Show that they are able to read basic times from the pace clock.
Understand basic lane discipline (5 sec's between swimmers/clockwise & anti-clockwise etc)
Understand the order of strokes in the Individual Medley.

Programme for these swimmers takes the following broad pattern:

4 Cycles per year, with each lasting approximately 14 weeks)
Each cycle includes more distance and technique work in early weeks, although as cycle progresses more emphasis on speed work.
Regular time trials and stamina tests particularly T10/T15 test.
During each cycle all strokes will be worked upon, and also IM.

Example Session

10 min warm up
20 min Main Activity (either stamina or technique focus)
15 min contrasting activity (either technique, kick or speed work)
5 min swim down

Senior & Competitive Squad - Monday 8.00 - 9.00pm  

Swimmers should be able to:

Show good technique in all strokes and understand the fundamentals of each stroke.
Swim 100m of Backstroke, Breastroke and Front Crawl and 50m of Butterfly maintaining good form throughout.
Capable of performing legal turns in all four strokes.
Capable of swimming 100m & 200m Individual Medley with legal terms.
Passed their ASA Competitive Starts Award.
Capable of performing 6 x 100m on FC and their Form stroke with minimal rest.
Show that they are able to swim for 1 hour and understand a swimming schedule.
Be able to read the pace clock and workout their own swimming times.
Understand and comply with lane discipline.
Prepared to represent the club at competitions and compete at club championships.

Programme for these swimmers takes the following broad pattern

4 Cycles per year, with each lasting approximately 14 weeks)
Each cycle includes more distance and technique work in early weeks, although as cycle progresses more emphasis on speed work.
Regular time trials and stamina tests particularly T10/T15 test.
During each cycle all strokes will be worked upon, and also IM.  
Much of the stamina work is focused on FC, but also includes work on other strokes as well.

Example Session

10 min warm up
30 min main set (speed or distance depending on time of year)
15 min contrasting activity (turns, starts, sculling, kick)
5 min swim down

Wednesday 8.00 - 9.00 pm

This session is for Club Competitive Swimmers and County swimmers. The programme is similar to the 8.00 and 7.10 Monday sessions.

Saturday 8.00 - 9.00 am

This session is to accommodate up and coming junior and pre competitive squad swimmers.  The focus is on stroke enhancement as well as building distance and speed capability.  The session also caters for Competitive and County swimmers.

Sunday 8.00 - 9.00 am

This is for Competitive Swimmers and County Swimmers, as well as junior and pre-competitive squad swimmers.  The focus is on working on form strokes.

Jan - Apr

Prepare for Counties and Age Group Championships.

Apr - July

Prepare for Midlands and Nationals.  Develop core endurance and technique.

Aug - Nov

Develop endurance and speed, as prepare for Club Championships.

Nov - Jan

Build technique and endurance.  Also achieve county qualifying times.