Training Timetable

Please click the embedded .pdf to view the latest timetable.

Notices of timetable changes such as cancellations or venue changes due to gala weekends will be emailed to members before the start of each month, and are repeated within the Training Notices below.

.pdf (06-Dec-21)

Training Notices

January 2022 version 2 schedule changes
As Gloucestershire County races have now been delayed, version 2 of the coaches’ January 2022 changes to our normal training schedule is updated and is attached....
January 2022 schedule changes
We hope you all had a wonderful Christmas and are enjoying the break. Our January training schedule changes have now been confirmed. Please see the attachment below...
Reminder: long course training for 2022 county qualifiers
Dear Members ​A reminder that we have booked some long course training over the Christmas period for all our swimmers who have 2022 County qualifying and consideration...
December schedule changes and drop-off/pick-up reminder
The coaches’ December changes to our normal training schedule is linked below. Note that there are a few Meets in December, and some key dates to note are: New schedule...
July & August 2021 - timetable
Dear GCSC Members In the last couple of days we have sent out our new July & August timetable along with our revised Squad Lists. The new timetable starts on...
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Squad Structure

GCSC’s squad structure is intended to allow freedom of movement for swimmers to find the best pathway through their own swimming career, and is aimed at maximising enjoyment for all swimmers. The cost for each squad is outlined in our Fees policy

The theoretical principles underpinning the squad structure introduce key training concepts and strategies at optimal times within a child’s maturation and development in order to achieve full competitive potential. This is based on the Optimal Athlete Development Framework (OADF) and Youth Development Model as endorsed by Swim England and British Swimming.

Each squad has a set of requirements that are tangible for swimmers to achieve, providing swimmers and parents with a clear understanding of how swimmers can progress between squads, whilst still maintain flexibility to allow swimmers to balance this progress with their own maturation and development. The  requirements for each squad demonstrate high expectations and a commitment to excellence. It is important to note that the coach’s discretion will always be the deciding factor to determine a swimmer’s squad allocation.

The annual training plan is located on the wall in the Twyver office; swimmers and parents are welcome to familiarise themselves with the plan.

Swimmer Pathway

 

Pre-pool is a crucial element to the training programme and is a compulsory part of training. Pre-pool is designed to reduce risk of injury and improve swimmers’ technical ability and power production through the stroke through mobility and muscle activation. A full list of pre-pool exercises, pictorial representation and coaching points can be found in the Twyver office. 

Land training is a crucial element to the training programme and not an ‘added extra’. The land training programme is designed to improve swimming technical ability, physiological capacities and reduce the risk of injury. 

During competition, swimmers are expected to attend training around that competition. For example, swimmers should attend Saturday morning training if they are swimming at a PGL League gala that evening. If a swimmer should not attend a particular training session, the coaching team will inform the parent/guardian directly or the session will be cancelled. Making sure swimmers are rested prior to racing is designed into the programme; swimmers do not need to miss sessions to try to rest for competitions.

These squads aim to develop stroke technique, training concepts and racing skills required of competitive swimmers.

Training:Progression in training from 3 swim sessions through to 5 swim and 2 land training sessions per week.
Lead Coach:Craig Skinner
Swimmer Age:8-12yrs
Entry Criteria:Ability and commitment to follow a training programme.
Subject to coach’s discretion.

Guidance:-

  • Swim skills 1 will work through Swim England Club Awards 1-4* and building towards a continuous 400m front crawl swim complete with tumble turns.
  • Swim Skills 2 will work through Swim England Club Awards 5-6* and building towards a continuous 800m front crawl swim complete with tumble turns.
  • Swim Skills 3 will work through GCSC Training Standards 3*
  • Swim Skills 4 will work though GCSC Training Standards 4*
*Swim England Club Awards and GCSC Training Standards provided separately
Competitions:
  • Swim Skills Championships: Please enter every race.
  • PGL Galas: Swimmers are selected and invited to attend these Saturday evening galas and the coach will select the swimmer’s events.
  • Level 3 and Level 4 Open meets: (Required to qualify for Gloucestershire County Championships). Throughout one season please enter a full range of events, however please note that the training programme at this stage is primarily focused on skill development and as such is geared towards 200m events. Please ensure that at each open meet your swimmer has entered a couple of 200m events and that 50m and 100m events are built around the 200m events. Please also look to include 400m freestyle at some point in the season. For individual guidance on races to enter please speak to James, Craig or Lily.
  • Gloucestershire County Championships: Please enter all events your swimmer has qualified for.

This squad is for swimmers with physical or intellectual impairments who can gain British Para-Swimming classification. All places in this squad are subject to coach’s discretion.

Once an appropriate level of training ability has been developed, para swimmers will transition into the main body of the club. The squad they transition to is at the coach’s discretion and may not require them to fulfil that squad’s entry criteria. The squad they transition into will become their primary training programme including land training, though their competition calendar will be individualised to meet their specific needs. Para squad sessions can be utilised as swapped or top up sessions in order to meet the individual needs of the swimmer.

This squad aims to provide a challenging environment where swimmers can develop their swimming ability and enjoy their sessions without any pressure to compete.

Training:4 swim sessions per week.
Lead Coach:Lily Lowe
Swimmer Age:11+
Entry Criteria:
  • Ability and commitment to follow a training programme.
  • Good technical standard on all four strokes.
  • Subject to coach’s discretion.
Competitions:
  • Please note, swimmers in this squad are not required to compete though may do if they wish.
  • Level 3 and Level 4 Open meets: (Required to qualify for Gloucestershire County Championships). Please enter any and all races your swimmer would like to do.
  • Gloucestershire County Championships: Please enter all events your swimmer has qualified for.

This squad is for swimmers who are already county standard and wish to improve their competitive swimming. Swimmers are expected to keep up to date (with in the past 12 months) ranked times for every event. The swimmers undergo a physically demanding 400m IM training programme ensuring they are rounded swimmers while also preparing them for the high intensity programme of the Regional and National Squads.

Training:5 swim and 3 land training session per week
Lead Coach:Lily Lowe
Swimmer Age:11-14yrs
Entry Criteria:
  • Demonstrate a strong level of commitment and swimming ability to follow the training programme.
  • Achieved at least one County Qualifying time in their age group in the current or previous season.
  • Swimmers aged 13 or 14yrs who do not have a County Qualifying time in their age group may enter this squad by achieving three of the Time Standards below – Short course times achieved in competition or training and can be converted times. (Times are set using Gloucester County Championship Qualifying times)
  • Subject to coach’s discretion.
Competitions:
  • Level 1,2,3 and 4 Open meets: (Required to qualify for Gloucestershire County Championships). Throughout one season please enter a full range of events, all stroke and IM across all distances from 50m through to 1500m. Training at this stage is focused around 200m and 400m IM, in line with the OADF, so please ensure that IM events are completed multiple times in one season. For individual guidance on races to enter please speak to James, Craig or Lily.
  • Gloucestershire County Championships: Please enter all events your swimmer has qualified for.
  • South West Regional Championships: Please enter all events your swimmer has qualified for.

County Squad – Time Standards

EVENTGIRLSBOYS
100 FREE01:26.0001.24.00
200 FREE03:01.1503:01.06
400 FREE05:54.4205:57.72
800 FREE13:59.0015:00.00
1500 FREE26:00.0025:00.00
100 BACK01:33.8801:33.35
200 BACK03:18.9103:20.01
100 BREAST01:49.0001:50.00
200 BREAST03:49.1003:49.69
100 FLY01:46.0001:32.95
200 FLY03:32.0503:29.12
200 IM03:11.9703:12.71
400 IM07:10.5407:14.17

This squad aims to provide a challenging environment where swimmers can develop their swimming ability and enjoy their sessions with a desire to compete. Swimmers must have a commitment to entering all GCSC Open Meets subject to qualification. The training programme is physically demanding and focuses on preparing the swimmer for the high intensity programme of the Regional and National Squads and developing specific events the swimmer wishes to focus on.

Training:6 swim and 3 land training session per week
Lead Coach:James Richards
Swimmer Age:13+
Entry Criteria:
  • Demonstrate a good level of commitment and swimming ability to follow a training programme.
  • Good technical standard on all four strokes.
  • Hold up to date (past 12 months) ranked times in a minimum of 8 events.
  • Subject to coach’s discretion.
Competitions:
  • Level 1,2,3 and 4 Open meets: (Required to qualify for Gloucestershire County Championships). Throughout one season please enter a range of events, across a variety of strokes and distances. For individual guidance on races to enter please speak to James.
  • Gloucestershire County Championships: Please enter all events your swimmer has qualified for.
  • South West Regional Championships: Please enter all events your swimmer has qualified for.

This squad is for swimmers who are already regional standard and wish to improve their competitive swimming. Swimmers are expected to compete in every competition on the squad competition calendar. The training programme is very physically demanding and focuses on preparing the swimmer for improved performance in their primary events. The training programme will be individualised as much as is reasonably possible to cater for the swimmer’s psychological, physiological and main event needs. Individualisation will be at the discretion of the Head Coach.

Training:7 swim and 4 land training session per week
Lead Coach:James Richards
Swimmer Age:13+
Entry Criteria:
  • Demonstrate a strong level of commitment and swimming ability to follow the training programme.
  • Achieved at least three 50m or one 100m+ Regional Consideration time(s) in their age group in the current or previous season.
  • Swimmers over the age of 16yrs who do not hold Regional Consideration time(s) in their age group may enter this squad by achieving three of the Time Standards below – Short course times achieved in competition or training and can be converted times. (Times are set using South West Regional Championship Qualifying times).
  • Subject to coach’s discretion.
Competitions:
  • Level 1,2,3 and 4 Open meets: (Required to qualify for Gloucestershire County Championships). Throughout one season please enter a range of events, across a variety of strokes and distances. For individual guidance on races to enter please speak to James.
  • Gloucestershire County Championships: Please enter all events your swimmer has qualified for.
  • South West Regional Championships: Please enter all events your swimmer has qualified for.
  • National Championships (British and Home Nation, Winter and Summer): Please enter all events your swimmer has qualified for.

Regional Squad – Time Standards

EVENTGIRLSBOYS
100 FREE01:02.8001:00.00
200 FREE02:13.6002:11.30
400 FREE04:41.2004:33.20
800 FREE10:00.0009:40.00
1500 FREE19:00.0017:45.00
100 BACK01:12.0001:10.20
200 BACK02:29.9002:30.50
100 BREAST01:24.1001:19.40
200 BREAST02:56.6002:49.60
100 FLY01:12.6001:11.10
200 FLY02:42.4002:36.70
200 IM02:36.1002:31.80
400 IM05:25.1005:15.60

This squad is for swimmers who are already National standard and wish to improve their competitive swimming. Swimmers are expected to compete in every competition on the squad competition calendar. The training programme is very physically demanding and focuses on preparing the swimmer for high performance in their primary event. The training programme will be individualised as much as is reasonably possible to cater for the swimmer’s psychological, physiological and main event needs. Individualisation will be at the discretion of the Head Coach.

Training:8 swim and 4 land training session per week
Lead Coach:James Richards
Swimmer Age:14+
Entry Criteria:
  • Demonstrate the highest level of commitment and swimming ability to follow the training programme.
  • Demonstrate a positive and progressive attuite towards training and competition.
  • Qualify for at least one British or Home National event in their age group in the current or previous season.
  • Or achieve one of the Time Standards below – Short course times achieved in competition or training and can be converted times. (Times are set as 650 fina points for L/C swims).
  • Swimmers must complete a short interview with the Head Coach and their parent prior to acceptance into the squad.
  • Subject to coach’s discretion.
Competitions:
  • Level 1,2,3 and 4 Open meets: (Required to qualify for Gloucestershire County Championships). Throughout one season please enter a range of events, across a variety of strokes and distances. For individual guidance on races to enter please speak to James.
  • Gloucestershire County Championships: Please discuss individualised race programme with James.
  • South West Regional Championships (Winter and Summer): Please enter all events your swimmer has qualified for.
  • National Championships (British and Home Nation, Winter and Summer): Please enter all events your swimmer has qualified for.
  • British Championships: Please enter all events your swimmer has qualified for.

National Squad – Time Standards

EVENTGIRLSBOYS
50 FREE00.27.3200.24.13
100 FREE00.59.6900.54.15
200 FREE02.10.4201.57.75
400 FREE04.32.9704.14.05
800 FREE09.19.6408.41.93
1500 FREE17.42.6116.45.51
50 BACK01.04.0400.27.70
100 BACK01.06.4600.59.85
200 BACK02.22.3902.09.20
50 BREAST00.33.9400.29.95
100 BREAST01.14.0301.05.66
200 BREAST02.40.5902.25.59
50 FLY00.28.2000.25.70
100 FLY01.04.0400.57.14
200 FLY02.20.6102.07.82
200 IM02.25.5902.11.60
400 IM05.07.4904.41.49