{"id":221,"date":"2026-10-14T09:35:23","date_gmt":"2026-10-14T09:35:23","guid":{"rendered":"http:\/\/nadaswimclub.org.uk\/?page_id=221"},"modified":"2026-10-31T22:35:17","modified_gmt":"2026-10-31T22:35:17","slug":"newport-district-squads","status":"publish","type":"page","link":"https:\/\/nadaswimclub.org.uk\/index.php\/newport-district-squads\/","title":{"rendered":"Newport & District Squads"},"content":{"rendered":"\n
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TRAINING \u00b7 OUR SQUADS<\/p>\n\n\n\n

Find your squad<\/h2>\n\n\n\n

Explore our swimming squads, how swimmers develop and the requirements for each level.<\/p>\n<\/div>\n\n\n\n

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Development<\/a><\/p>\n\n\n\n

Intermediate<\/a><\/p>\n\n\n\n

Core<\/a><\/p>\n\n\n\n

Performance<\/a><\/p>\n\n\n\n

Masters<\/a><\/p>\n\n\n\n

Training Schedule<\/a><\/p>\n\n\n\n

Kit Bag<\/a><\/p>\n<\/div>\n\n\n\n

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01<\/p>\n\n\n\n

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WELCOME TO COMPETITIVE SWIMMING<\/p>\n\n\n\n

Development Squad <\/h3>\n<\/div>\n<\/div>\n\n\n\n

These are our developing swimmers, starting from aprox. 8 years old. This squad begin to learn the fundamentals of competitive swimming \u2013 from the rules, to performing a competitive style of each stroke. Swimmers are accepted into this squad following: completion of Stage 6 from the Swim England ASA Framework demonstrating they can perform rhythmical breathing for all 4 strokes & working towards a legal 100IM. Ideally we would like these swimmers to continue Stage 7-10 lessons alongside training.<\/p>\n\n\n\n

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Squad requirements<\/h4>\n\n\n\n
    \n
  • Working towards \/ at Age 10\/11 County Times<\/li>\n\n\n\n
  • Working towards\/at a legal\/competitive 100IM

    <\/li>\n\n\n\n
  • A passion for swimming.<\/li>\n\n\n\n
  • Train 1-2 sessions\/week.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
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    02<\/p>\n\n\n\n

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    Building technique & fitness<\/p>\n\n\n\n

    Intermediate Squad<\/h3>\n<\/div>\n<\/div>\n\n\n\n

    Swimmers are beginning to increase their fitness levels and aerobic capacity. Swimmers will learn and fully appreciate the competitive aspects of swimming strokes and will be able to successfully perform the appropriate starts, turns, and underwater phases of the different strokes.<\/p>\n\n\n\n

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    Squad requirements<\/h4>\n\n\n\n
      \n
    • At Age 10\/11-13 County Times<\/li>\n\n\n\n
    • Can swim a Legal & Competitive 100IM.<\/li>\n\n\n\n
    • Complete more than 700m in a timed 20min swim<\/li>\n\n\n\n
    • Complete a minimum of 3km in a 90-minute session.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
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      03<\/p>\n\n\n\n

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      BUILDING ENDURANCE & REFINING technique <\/p>\n\n\n\n

      Core Squad<\/h3>\n<\/div>\n<\/div>\n\n\n\n

      Swimmers are competing at a County Level and will enter a range of competition\u2019s (which the club will attend) across the year. Swimmers are continuing to build their endurance, they will complete 3,750m+ in a session, and they will learn to efficiently<\/strong> perform the appropriate starts, turns and underwater phases of the different strokes. Swimmers will also be aiming to train 3-4 sessions per week.<\/p>\n\n\n\n

      \n

      Squad requirements<\/h4>\n\n\n\n
        \n
      • Minimum of 3 sessions per week. <\/li>\n\n\n\n
      • Can swim a Legal<\/strong> & Competitive<\/strong> 200IM<\/li>\n\n\n\n
      • Complete more than 1000m in a timed 20min swim<\/li>\n\n\n\n
      • Complete a minimum of 3.75km in a 90-minute session.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
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        04<\/p>\n\n\n\n

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        AIMING FOR REGIONALS & BEYOND<\/p>\n\n\n\n

        Performance Squad<\/h3>\n<\/div>\n<\/div>\n\n\n\n

        Swimmers in this squad will train a minimum of 4 sessions a week, with the opportunity to train 5 sessions. Swimmers here are achieving<\/strong>, at County Level, whilst also swimming at Regional Level. Swimmers will become proficient<\/strong> at performing advanced swimming drills aimed at improving specific aspects of their swimming stroke. This squad will cover distances of up to 4,500m in a session, with sets at a high intensity designed to help the swimmers achieve their best performance potential.<\/p>\n\n\n\n

        \n

        Squad requirements<\/h4>\n\n\n\n
          \n
        • Train a MINIMUM<\/strong> of 4 sessions per week.<\/li>\n\n\n\n
        • Can swim a Legal<\/strong> & Competitive<\/strong> 400IM<\/li>\n\n\n\n
        • Complete more than 1300m in a timed 20min swim<\/li>\n\n\n\n
        • Complete a minimum of 4.5km in a 90-minute session.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
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          05<\/p>\n\n\n\n

          \n

          Continuing your swimming journey<\/p>\n\n\n\n

          Masters<\/h3>\n<\/div>\n<\/div>\n\n\n\n

          Masters is open to all swimmers who would like to continue their swimming journey. You will set your goals and our coaches will work with you to help you achieve them.<\/p>\n\n\n\n

          \n

          Squad requirements<\/h4>\n\n\n\n
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          • Train one night a week with the rest of the club.<\/li>\n\n\n\n
          • Whatever your goal we are here to help.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n
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            06<\/p>\n\n\n\n

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            Come train with us<\/p>\n\n\n\n

            Training Schedule<\/h3>\n<\/div>\n<\/div>\n\n\n\n
            <\/td>Monday
            7:30pm – 9pm<\/td>            		Tuesday
            6:30-7:30pm<\/td>            		Wednesday
            6:30pm-8pm<\/td>            		Thursday
            6:30pm-8pm<\/td>            		Friday
            6:30pm-8pm<\/td><\/tr>
            Development Squad<\/strong><\/kbd><\/td><\/td> \u2714<\/td><\/td><\/td>\u2714<\/td><\/tr>
            Intermediate Squad<\/strong><\/td><\/td>\u2714<\/td>(\u2714)<\/strong><\/td>\u2714<\/td>\u2714<\/td><\/tr>
            Core Squad<\/strong><\/td>\u2714<\/td><\/td>\u2714<\/td>\u2714<\/td>\u2714<\/td><\/tr>
            Performance Squad<\/strong><\/td>\u2714<\/td>\u2714Top Lane<\/em>*<\/em><\/td>\u2714<\/td>\u2714<\/td>\u2714<\/td><\/tr>
            Masters Swimmers<\/strong><\/td>\u2714<\/td><\/td><\/td><\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

            *Tuesday Top Lane sessions are for our older\/more-advanced \u201cPerformance\u201d swimmers with established stroke techniques. These sessions often include more advanced drills & skills that swimmers need to have mastered timing and technique to do. They are also a way of ensuring our older\/more-advanced swimmers can attend 4 sessions a week (allowing for other commitments).<\/em><\/p>\n<\/div>\n\n\n\n

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            07<\/p>\n\n\n\n

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            REMEMBER YOUR WATER BOTTLE<\/p>\n\n\n\n

            KIT BAG<\/h3>\n<\/div>\n<\/div>\n\n\n\n

            Swimmers may also want to have the following items in their net bags:<\/p>\n\n\n\n

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              \n
            • Kickboard<\/li>\n\n\n\n
            • Pull buoy<\/li>\n\n\n\n
            • Short Blade Fins<\/li>\n\n\n\n
            • Hand paddles<\/li>\n\n\n\n
            • Snorkel<\/li>\n\n\n\n
            • Water bottle<\/strong><\/li>\n<\/ul>\n\n\n\n

              Not sure what equipment you need? Ask one of the coaches before purchasing anything.<\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n


              <\/p>\n\n\n\n

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              <\/div>\n","protected":false},"excerpt":{"rendered":"

              TRAINING \u00b7 OUR SQUADS Find your squad Explore our swimming squads, how swimmers develop and the requirements for each level. Development Intermediate Core Performance Masters Training Schedule Kit Bag 01 WELCOME TO COMPETITIVE SWIMMING Development Squad These are our developing swimmers, starting from aprox. 8 years old. This squad begin to learn the fundamentals of […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-221","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/pages\/221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/comments?post=221"}],"version-history":[{"count":30,"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/pages\/221\/revisions"}],"predecessor-version":[{"id":656,"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/pages\/221\/revisions\/656"}],"wp:attachment":[{"href":"https:\/\/nadaswimclub.org.uk\/index.php\/wp-json\/wp\/v2\/media?parent=221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}