County Performance Squad is for swimmers focussed on qualifying for County Championships. The training program targets stroke and skill development with an increase in stamina and endurance, preparing for maintenance of skills in competition. Competitions for this squad will mainly be within in the Region, but 1 or 2 may take place outside the Region for swimmers to experience away meets. Swimmers will be invited to a Mini Swim Camp each season and are encouraged to attend this.

Ages 9-14 as of 31st December

Training Sessions


Pool Sessions






Downham Market



King’s Lynn



King’s Lynn



Downham Market






Downham Market










General Squad Expectations


  • Arrive on time for all sessions and with the correct kit.
  • Always give your best and be coachable i.e. prepared to listen to the coach and work effectively to meet training targets and goals.
  • Be respectful to the coaching staff, team mates and poolside helpers both at training and competition.
  • Enter designated competitions for your squad and enter a wide range of events.
  • Be available to represent the club at galas for which you are selected.
  • Have fun and support each other, but aim to achieve goals for yourself not to please others.

Specific Squad Expectations

  • Swimmers demonstrate the attitude and desire to improve their stroke and skill level. They back this up with an energetic, positive and committed approach to their training.
  • They demonstrate a strong work ethic and are committed to achieving the attendance requirement of attending all available training sessions each week more often than not, and a minimum of 4 pool sessions each week.
  • Work towards squad training goals.
  • Work towards achieving process and outcome objectives in competition.
  • Learn to challenge self.

Swimmers require the following training equipment

  • Kickboard
  • Fins
  • Pull Buoy
  • Finger paddles
  • Snorkel
  • Drinks bottle


  • Improve stroke technique and drill progressions on all four competitive strokes.
  • Improve execution of starts, turns and finishes.
  • Improve aerobic base on all strokes.
  • Independently monitor the pace clock in all training sets.
  • Basic speed and over-distance swims.
  • Swimmers learn to judge pace and perceived effort.
  • Introduce Heart Rate controlled training sets.

Criteria to move to District Junior


Swimmers progress and ability to meet the criteria and expectations of the squad will be monitored throughout the season.  Swimmers who are not meeting the criteria and expectations for the squad will be informed of this and will be given a set period of time to reach the required standard.  If swimmers are still not meeting the squad’s criteria and expectations after this time frame, they will be moved to a more appropriate squad for their abilities, attitude, commitment and ambition.

Criteria to move to District Junior*

  • 20 x 100m FC @ 2.10
  • 20 x 100m IM @ 2.20
  • 10 x 100 Kick @ 2.40
  • Execute all squad goals consistently to a good standard
  • Regularly attend the 5 swim sessions available in County Performance Squad


*For use as a guideline, squad movement is at the discretion of the Head Coach