Welcome to C Squad

As a member of C Squad you will be working towards qualification for the Essex County Championships, the London District Championships and various Open meets.

	C Squad Training Times
Monday	Abbs Cross School	5pm to 6.30pm
Tuesday
Wednesday
Thursday	St Edwards Secondary School	6pm to 7.30pm
Friday	St Edwards Secondary School	6pm to 7.30pm
Saturday	St Edwards Secondary School	11.30am to 12.30pm
Sunday	Central Park	4.30pm to 6pm

**Sunday night is 'Club Night' with all squads training at the one venue on the same evening. The club shop is also open to purchase any swimming equipment you may need.

Time Trial Results (Sunday 11th May)

Aim:
The aim of C Squad is to continue your swimming development in a competitive environment. It is likely that you will start to compete against swimmers from other clubs in relays or in individual events and it is my job to equip you with the skills and confidence to be able to do this.

Sessions:
C squad offers you more training sessions than D squad did and you will find these sessions to be more intensive as you are now being geared up to compete in galas for Romford Town Swimming Club. There is no limit to the number of sessions you can attend, although 4 sessions per week are expected.

Commitment:
Swimming is a sport where commitment to training is essential. The more training you are able to do, the more improvement you will see in your swimming. If you train hard and listen carefully to your coach’s instructions you will quickly improve your key skills – stroke technique, turns, starts, streamlining and kicking. All sessions are planned in advance around the swimming season. Try not to miss your sessions - if sessions are not attended you may miss certain aspects that are crucial to the swimming cycle. Some sessions will be harder than others, but if you stick at it you will become stronger and soon learn to swim more efficiently.

Drinks:
All swimmers are advised to have drinks with them on poolside when training or competing. Drinks should not be fizzy. Cold water should be sufficient to keep you hydrated. It is important to keep drinking regularly throughout the session as this will help to reduce fatigue and also help to prevent cramp. Do not wait until you are thirsty to start drinking. Fluids are a key area with every sport as, if dehydrated, you will not perform to your best and you could make yourself ill. Your recovery after training will also take longer.

Equipment:
A pair of swimming fins (flippers) and a kick board (float) are essential items for C Squad swimmers. These can be bought from the club shop at Central Park on a Sunday evening.

I look forward to coaching you and to watching you develop.

Darren Stevenson