Junior Squad

The Junior Squad focuses on developing excellence across all four strokes, placing special emphasis on technique, efficient starts, and strong turns. Training builds on the foundation established in the Intermediate Squad and prepares swimmers for progression to the JD Squad.

At this level, swimmers are expected to take greater ownership of their training and show motivation, consistency, and focus—both in the pool and during land sessions.

Training Commitment

• 5 pool sessions per week, totalling approximately 8 hours
• 1 hour of land training each week

Land Training Focus
The land sessions complement pool work by working on:

• Core strength and flexibility
• Coordination and movement skills
• General fitness and injury prevention
• Nutrition, healthy habits, and body awareness

Expectations & Responsibilities
By this stage, swimmers should be able to:

• Read and follow session plans independently
• Manage and organise their own equipment
• Work effectively with leaner supervision, freeing coaches to prioritise technical feedback

Competition & Progression
Junior Squad swimmers are expected to:

• Compete in club internal galas
• Take part in North Lancs Age Group Galas
• Enter appropriate open meets to gain racing experience and aiming for qualifying times

Training becomes more physically demanding as swimmers adapt to the higher volume and intensity. Some fatigue is to be expected during the adjustment period.
​
A minimum attendance rate of 75% is required to maintain steady progress and remain eligible for this squad.