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Training
Methodology
The aim of our training model is to ensure that children are introduced to appropriate types of training at the right stages of their development. This concept is known as the critical periods of trainability and requires careful planning and consideration by our coaches.
For long-term success, it is essential that children are nurtured appropriately, and that important progressions are not rushed or overlooked. Advancing a swimmer to the next group before they are ready can be detrimental to their development.
Our goal is not to create unnecessary fatigue, as this often leads to poor technique. Instead, the focus must be on skill development and drill work to improve stroke technique and body awareness.
Instilling great habits from an early age is crucial. That’s why we emphasise perfect practice—because perfect practice leads to perfect results. As swimmers progress through our squads, stroke drills evolve from simple to more complex, and the training distances gradually increase.
Technique always comes before aerobic development. High-quality technique over shorter distances is far more beneficial than poor technique over longer distances, which only reinforces bad habits. As swimmers advance, they become more capable of maintaining proper technique over extended distances.
Training Groups
Talent IDs (TIDs)
Designed as an entry level of training for younger swimmers who have just advanced from a learn to swim program or are new to swimming. They are expected to train 3-6 times per week.
Accelerated Juniors (AJ’s)
The AJ’s are the next level of training intensity for any new swimmers, and are made up of kids who have advanced from the TID’s. AJ’s are expected to train between 4-7 times per week.
State Squad
The State Squad is for swimmers who are either already competing at, or working towards State Level competitions. Swimmers in this squad are expected to train 5–8 times per week.
National Squad
The National Squad is for swimmers who are competing at, or aiming to compete at, national level or higher competitions. The national squad are expected to train 8–10 times per week.
General Fitness
Don’t want to compete competitively but still want to keep fit? Rocky City Swimming caters for you, with swimmers of all ages able to train without competing.
Surf Lifesaving
Do you compete for surf lifesaving but wish to improve your swimming? We can cater for you to help improve your ability outside of the usual swimming competitions.