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.
Training Notices
Please find below the schedule changes for April 2024. April Training Schedule Download GCSC Communications
Please find below the schedule changes for March 2024. March Training Schedule Download GCSC Communications
Please find below the schedule changes for February 2024. February Training Schedule Download GCSC Communications
Please find below the schedule changes for January 2024. January Training Schedule Download GCSC Communications
Please find below the schedule changes for November & December 2023. November & December Training Schedule Download GCSC Communications
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.
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 Junior 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.
Full squad details and criteria can be found here: Latest Squad Criteria
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:-
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| Competitions: |
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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 and 1 land training sessions per week. |
| Lead Coach: | Lily Lowe |
| Swimmer Age: | 11+ |
| Entry Criteria: |
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| Competitions: |
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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: |
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| Competitions: |
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County Squad – Time Standards
| EVENT | GIRLS | BOYS |
| 100 FREE | 01:33.00 | 01.32.00 |
| 200 FREE | 03:13.50 | 03:12.90 |
| 400 FREE | 06:17.00 | 06:19.00 |
| 800 FREE | 15:30.00 | 15:00.00 |
| 1500 FREE | 26:00.00 | 25:00.00 |
| 100 BACK | 01:41.90 | 01:39.90 |
| 200 BACK | 03:35.90 | 03:34.00 |
| 100 BREAST | 01:59.00 | 01:56.00 |
| 200 BREAST | 04:07.60 | 04:07.60 |
| 100 FLY | 02:01.00 | 02:01.00 |
| 200 FLY | 04:00.00 | 04:00.00 |
| 200 IM | 03:24.20 | 03:24.40 |
| 400 IM | 07:10.54 | 07:14.17 |
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: |
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| Competitions: |
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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: |
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| Competitions: |
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Regional Squad – Time Standards
| EVENT | GIRLS | BOYS |
| 100 FREE | 01:04.00 | 01:00.00 |
| 200 FREE | 02:19.20 | 02:11.30 |
| 400 FREE | 04:55.30 | 04:33.20 |
| 800 FREE | 10:10.00 | 09:40.00 |
| 1500 FREE | 19:20.00 | 17:45.00 |
| 100 BACK | 01:13.90 | 01:10.60 |
| 200 BACK | 02:36.60 | 02:30.50 |
| 100 BREAST | 01:26.10 | 01:19.40 |
| 200 BREAST | 03:02.10 | 02:49.60 |
| 100 FLY | 01:14.50 | 01:11.10 |
| 200 FLY | 02:53.80 | 02:36.70 |
| 200 IM | 02:40.30 | 02:31.80 |
| 400 IM | 05:40.00 | 05:15.60 |
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: | 9 swim and 4 land training session per week |
| Lead Coach: | James Richards |
| Swimmer Age: | 14+ |
| Entry Criteria: |
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| Competitions: |
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National Squad – Time Standards
| EVENT | GIRLS | BOYS |
| 50 FREE | 00.27.57 | 00.24.44 |
| 100 FREE | 00.59.48 | 00.53.22 |
| 200 FREE | 02.09.68 | 01.57.26 |
| 400 FREE | 04.34.31 | 04.09.47 |
| 800 FREE | 09.21.86 | NA |
| 1500 FREE | NA | 16.37.88 |
| 50 BREAST | 00.34.74 | 00.30.90 |
| 100 BREAST | 01.15.14 | 01.08.27 |
| 200 BREAST | 02.44.12 | 02.26.95 |
| 50 FLY | 00.29.59 | 00.26.46 |
| 100 FLY | 01.06.15 | 00.58.78 |
| 200 FLY | 02.27.96 | 02.13.01 |
| 50 BACK | 00.31.00 | 00.27.47 |
| 100 BACK | 01.06.66 | 00.59.38 |
| 200 BACK | 02.23.92 | 02.09.07 |
| 100 IM | 01.08.27 | 01.01.71 |
| 200 IM | 02.30.79 | 02.12.00 |
| 400 IM | 05.15.12 | 04.44.31 |