Junior District Squad
The JD Squad bridges the gap between Junior and District squads, helping swimmers refine their technique, build endurance, and adapt to the increased demands of performance-level training. An additional half-hour of pool time each week supports this step up in both training volume and intensity.
Training Commitment
Land Training Focus
Expectations & Responsibilities
Swimmers at this stage are expected to:
Technical & Performance Goals
Training at this level is more intense, and the first few weeks can be physically demanding as swimmers adjust. Consistent effort and attendance are key to progression.
Minimum attendance requirement: 75%
Training Commitment
- 5 pool sessions per week — 8.5 hours total
- 1 hour of land training each week
Land Training Focus
- Core strength and stability
- Mobility and overall fitness
- Coordination, balance, and movement control
- Healthy lifestyle and nutrition habits
Expectations & Responsibilities
Swimmers at this stage are expected to:
- Read and follow session plans independently
- Manage their own pace and rest intervals
- Use coach feedback to refine technique and performance
- Demonstrate self-motivation, consistency, and discipline
Technical & Performance Goals
- High-level technical precision across all four strokes
- Strong racing skills including starts, turns, and finishes
- Building stamina, consistency, and mental resilience
- Preparing for transition into the District Squad
Training at this level is more intense, and the first few weeks can be physically demanding as swimmers adjust. Consistent effort and attendance are key to progression.
Minimum attendance requirement: 75%
