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Gold Squad

Our squad for swimmers who have qualified for Age/Open Nationals.

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About Gold Squad

Gold Squad is our national squad for swimmers who have qualified for Age Nationals. Gold swimmers have personal ambitions to reach the highest level in swimming. 

This squad trains at high intensity, with a focus on three main areas of improvement: swimming technique, strength, and endurance

Requirements:

  • Swimmers in this squad must have achieved Age/Open National Qualifying times.
  • Swimmers in this squad are to continue training over holiday periods and are required to be members of Rackley Swim Team competing at designated BSA and QSA meets
  • Swimmers in this squad are able to cope with a minimum load of e.g.10x100fs on 1.20 cycle. 10x100IM on 1.30 cycle. 800’k’@ SUB 14.00 (1.45 base) 800’p’@ 10.00 (1.15), 3000m TT 38.00 minutes. Swimmers must fulfil regular physiological testing
  • Swimmers in this squad MUST use a log book to record swimming/strength progression. (Logs will be collected to observe how the swimmer is progressing)
  • Swimmers must buy into fulfilling the training requirements and preparation.
  • Minimum training requirements are as follows;13years-6sessions, 14years-7sessions, 15years-8 sessions, 16&over-9sessions (these sessions will be determined by coaches
  • Swimmers in this squad are required to fulfil the Strength and conditioning program, receive regular physio and massage for injury prevention and recovery (consult coaches for contacts)
  • Swimmers in this squad are to possess a positive attitude towards training and competing and a willingness to strive to reach their potential.
  • Swimmers in this squad are required to be Injury free.
  • Swimmers will be invited to join this squad at the discretion of the coach.

Gear Required:

  • Goggles
  • Water Bottle
  • Mesh Gear Bag
  • Fins
  • Pull Buoy
  • Kickboard
  • Paddles
  • Snorkel
  • Drag Pants/Parachute
  • Foam Roller
  • Trigger Ball
  • Theroband
  • Skipping Rope
  • Log book

Get started with Rackley Swim Team

Our Squad programs are designed to suit all levels of swimmer from young swimmers moving out of learn to swim to junior squad, competitive swimmers of all ages, fitness swimmers and international athletes.

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