Livingston & District Dolphins ASC
Livingston & District Dolphins ASC - Training & Classes

Performance Squad 

Swimmers are invited to join this squad by the lead coach. Swimmers will develop their skills to enable them to make the transition into the Swim West Lothian (SWL) Pathway and to further enhance their competitive swimming.

This squad will generally be comprised of swimmers aged 9 upwards according to ability with the main purpose of this squad being to support swimmers to achieve an agreed pathway in order to maximise their success.

Swimmers selected to swim in this squad will be offered 5 swimming sessions a week plus 1x45 minute land conditioning session and 1 additional 45-minute land training session for swimmers aged 13+.

AIMS AND GOALS

Swimmers in Performance Squad will:

Increasingly take ownership of their own swimming and swimming development. Ask questions, try things out and reflect on own practice.

Work with the coach in a collaborative way to support their own development.

Show good team spirit at both training and competition, always supporting fellow swimmers and being prepared to support their learning and to learn from them.

Communicate regularly with the coach about goals and progress and take responsibility for own swimming pathway choices

Have an awareness of own PBs and strengths as well as areas for development.

  • Improve technique and skills development on all 4 competitive strokes
  • Develop drill progression and awareness of the purpose of drills for all four competitive strokes
  • Monitor training using times set by the coach and use of pace clock and begin to develop awareness of % training effort, heart-rate and perceived rate of exertion
  • Perfect starts, turns and finishes including Individual Medley turns
  • Undertake endurance and speed training to improve fitness and endurance levels
  • Focus on skill development, technique and speed while building aerobic fitness
  • Enter a minimum of 3 competitions per year identified by the coach in addition to competing regularly as a representative of Livingston and District Dolphins in events such as Splash League and Lothian Leagues for example.
  • Demonstrate good lane discipline and good behaviour at all times
  • Adhere to punctual start times to all sessions
  • Attend and participate fully in all sessions available including land conditioning on time. (e.g. acceptable attendance of 15 pool sessions out of 20 per 4-week period and 3 land sessions out of 4 for under 13’s and 6 land sessions out of 8 for swimmers 13+)
  • Participate in Club Championships, Splash League and LDD Graded Meet
  • Set and monitor goals and keep a logbook
  • Learn and practice basic dryland warm up and cool down techniques
  • Take responsibility for own training performance and training equipment required at each session
  • Abide by the club's code of conduct
  • Have the correct training equipment that swimmers need for this squad. 

Squad Kit

Swimmers in Performance Squad will require the following kit.

Land Training:

  • Sports T-Shirt / Top
  • Sports shorts / leggings
  • Training Shoes
  • Water bottle

Pool Training:

  • Swimming costume (including spare)
  • Goggles (including spare pair)
  • Swimming cap (including spare)
  • Kickboard
  • Pull buoy
  • Fins
  • Swim snorkel (Front facing / Centre Snorkel)
  • Hand paddles
  • Towel (including spare / t-shirt, for test set sessions)
  • Pool shoes
  • Kit bag
  • 2 x Water bottles, one containing water and one containing, for example, fruit juice.

Swimming Coaches:

Joe Walker & Graeme Torrence: performancecoach@livingstondolphins.co.uk

Land Training Coach: Euan Dalgleish: landcoach@livingstondolphins.co.uk

Squad Coordinator: Joanne Turner: performancesquad@livingstondolphins.co.uk

To view all these details for Performance Squad, please click link below to open a PDF document:

Livingston & District Dolphins - Performance Squad

Performance Squad - Training Time
Day Times Location
Tuesday 6.00pm - 6.45pm
(Land Training - 13+)
7.00pm - 9.00pm
(Swimming)
St Margaret's Academy
Wednesday 7.00pm - 9.00pm
(Swimming)
St Kentigerns Academy
Thursday 6.30pm - 7.15pm
(Land Training - All)
7.30pm - 9.00pm
(Swimming)
James Young High School
Friday 5.00pm - 7.00pm James Young High School
Sunday 9:00am - 11:00am St Margaret's Academy
Performance Squad - Monthly Fees
Payment Method Amount
  £55.00
   
Livingston & District Dolphins ASC