Squad Criteria July 2025
Flitwick Dolphins is a competitive swimming club and all swimmers are expected to train with a view to compete in events suitable for their age and ability. This means if swimmers attain the required qualifying times, they should enter the County and Regional Championships and Open Meets suggested by the Squad Coach, and if selected, to represent the Club in Relays, Team and League events. All swimmers are expected to demonstrate a good attitude to training by arriving on poolside in plenty of time, ensuring they have the correct equipment including water bottles, entering the water promptly, warming up, swimming down properly and following the instructions of the coach.
The criteria below are for guidance only and provide an overview of typical entry standards for each squad. Decisions on entry into the club or moves to a new squad are made by the coaching team, with reference to the criteria and taking into account other factors as listed below (but not limited to these).
- Ability to cope with the training needs of the new squad
- Space available in the relevant squad.
- Swimmer’s development (chronological age, physical & mental development)
- Behaviour and effort during training.
- Club age profile and gender demographics
Squad moves will take place 3 to 4 times a year and, whilst not impossible, it would be unusual for a swimmer to move more than once within a 6-month period. As swimmers leave to go to university or work in September this is likely to create opportunities for more moves at that time. Moves from a Plus squad to another squad or from Senior to Masters may take place at any time.
We include the recommended number of sessions swimmers should be working towards. Please take the time to communicate with your squad coach in regard to any other sports or activities you take part in that may affect your attendance. We encourage a wide range of activities particularly at a younger age and this can help aid your physical development; letting us know your commitments can help us understand your time commitments and support you further. Where a swimmer is unable to attend due to injury, illness, family holidays, school trips and other exceptions please ensure you also take the time to communicate this to your squad coach.
New Joiners
Swimmers from outside the club wishing to join Development, Age Group or Senior squads would normally be expected to be already established as competitive swimmers. Similarly, swimmers wishing to join the Masters’ squads should be already competing in events or demonstrate that they wish to do so.
For the Academy, Flippers & Junior Squads: Swimmers will be offered a trial in which the coach will assess fundamental movement and sports skills against the Swim England Learn to Swim Stages. If offered a trial swimmers are advised not to cancel their swim lessons as it may be a condition of joining that they carry on with lessons or the coaching team advise them to carry on and come back for another trial after they have developed further.
Criteria
Academy
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
|
|
|
|
PM |
|
|
|
|
|
|
18:00-19:00 FLC |
|
LT |
|
|
|
|
|
|
|
Sessions: 1
Hours: 1
Recommended Attendance: 1 session per week; swimmers are also expected to continue with their lessons to continue with their skill development alongside their club session.
Typical Age: 8-12 years (age @ 31st December of competitive season)
Focus: Learn to Train
Skills:
- Demonstrate good water confidence.
- Swim a minimum of 25m of 3 strokes.
- Swim 100m continuously.
- Follow instructions and maintain focus during sessions.
- Show positive attitude to learning and demonstrate coachability
- Typically Stage 7+ of SE Learn to Swim pathway or its equivalent
Squad Aims:
- Develop basic technique.
- Improving stamina.
- Introduce competitive skills, starts and turns, use of pace clocks etc.
- Prepare swimmers for transition between swim lessons and club environment.
Flippers
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
|
|
|
|
PM |
19:00-20:00 FLC |
|
19:00-20:00 FLC |
|
|
|
18:00-19:00 FLC |
Sessions: 3
Hours: 3
Recommended Attendance: 2-3 sessions per week
Typical Age: 8-11 years (age @ 31st December of competitive season)
Focus: Learn to Train
Skills:
- Demonstrate quality streamline and correct underwater phases for all 4 strokes.
- Swim a minimum of 50m of 3 strokes and 25m of a 4th
- Swim 200m continuously with correct turns.
- Follow instructions and maintain focus during sessions.
- Show positive attitude to learning and demonstrate coachability.
- Competitions may include Junior League, Club Championships, selected Open Meets and County Championships (if QT achieved).
- Typically Stage 8+ of SE Learn to Swim Pathway or its equivalent
Squad Aims:
- Develop stroke technique.
- Develop aerobic base.
- Demonstrate competitive skills, starts and turns, use of pace clocks etc.
- Prepare swimmers to race in a competitive environment.
Juniors
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
|
|
08:00-09:00 FLC |
|
PM |
19:00-20:00 FLC |
|
19:00-20:00 FLC |
|
19:00-21:00 FLC |
|
|
|
LT |
17:45-18:45 FLC |
|
|
|
|
|
|
Sessions: 5
Hours: 6
Recommended Attendance: 3-4 sessions per week + 1 land training session per week
Typical Age: 9-12 years (age @ 31st December of competitive season)
Focus: Learn to Train
Skills:
- Demonstrate quality streamline and correct underwater phases for all 4 strokes throughout training and competitions.
- Swim a minimum of 200m of 3 strokes and 100m of a 4th
- Swim 400m continuously efficiently.
- Follow instructions and maintain focus during sessions.
- Show positive attitude to learning and demonstrate coachability.
- Competitions may include Junior League, Club Championships, selected Open Meets and County Championships (if QT achieved).
Squad Aims:
- Develop effective stroke technique.
- Develop aerobic base.
- Introduce and complete a variety of different training types.
- Demonstrate effective techniques for starts, turns and tactics in in race environment.
- Prepare swimmers to compete effectively in a competitive environment and achieve county standards.
Development
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
|
07:00-08:00 INS* |
07:00-08:00 FLC |
|
PM |
20:00-21:00 FLC |
20:00-21:30 FLC |
20:00-21:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
18:45-19:45 FLC |
|
|
|
|
18:45-19:45 FLC |
Sessions: 8
Hours: 10
Recommended Attendance: 4-6 sessions per week + 1-2 land training session per week
*Selected Swimmers: Invite Saturday AM session - +1 Session +1 hour
Recommended Attendance: 5-7 sessions per week + 1-2 land training session per week
Typical Age: 10-13 years (age @ 31st December of competitive season)
Focus: Train to Train
Skills:
- Demonstrate strong technique in all four strokes throughout training and racing.
- Show consistent streamlining, legal turns, and underwater phases.
- Swim a minimum of 400m Freestyle and IM, 200m of 3 strokes and building towards 200m of a 4th with correct turns.
- Maintain focus throughout training sets and apply feedback effectively.
- Demonstrate increasing endurance with continuous swims of 400m or more.
- Begin to understand pacing, stroke count, and race strategies.
- Demonstrate ownership of performance and commitment to squad culture.
- Competitions may include Club Championships, Open Meets (Level 3/4), County Championships (if qualifying times achieved), Arena League or Junior League (if selected)
Squad Aims:
- Refine stroke technique and consistency under training load.
- Build aerobic capacity and develop competitive endurance.
- Increase training resilience and learn to manage more complex sets.
- Improve technical race skills including pacing, dives, turns, and finishes.
- Progress swimmers to the Age Group Squad and towards regional qualification.
Age Group
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
|
|
|
PM |
19:00-21:00 BMS |
20:00-21:30 FLC |
20:00-21:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
18:45-19:45 FLC |
|
|
|
|
18:45-19:45 FLC |
Sessions: 8
Hours: 11.5
Recommended Attendance: 5-6 sessions per week + 1-2 land training session per week
Typical Age: 12-15 years (age @ 31st December of competitive season)
Focus: Train to Train
Skills:
- Demonstrate legal, efficient technique across all four strokes
- Maintain streamline, underwater work, and legal turns across longer reps
- Execute tactical race plans and understand basic stroke rate/pacing principles
- Show consistency and engagement in training across a variety of set types
- Be able to swim distances of 800m+ continuously with purpose
- Demonstrate leadership, maturity, and support for teammates
- Implement feedback and take ownership of technical improvement
- Competitions may include Club Championships, Open Meets (Levels 3 and 2), County Championships (target standard), Arena League, team galas and relays (if selected).
Squad Aims:
- Consolidate technical and aerobic base for long-term development and anaerobic capacity.
- Support swimmers in achieving County qualifying times
- Foster good training habits and consistency under increased training volume
- Begin individual targeted development
- Prepare swimmers for progression to Age Group Plus or Seniors
Age Group Plus
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
07:00-08:00 INS |
|
|
PM |
19:00-21:00 BMS |
20:00-21:30 FLC |
20:00-21:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
18:45-19:45 FLC |
|
|
|
08:00-09:00 INS |
18:45-19:45 FLC |
Sessions: 10
Hours: 13.5
Recommended Attendance: 6-7 sessions per week + 2-3 land training session per week
Typical Age: 12–15 years (age @ 31st December of competitive season)
Focus: Train to Train/Train to Compete
Skills:
- Within ~5% of Regional qualifying standards in at least one event (discretion will be used where only 50m to overall suitability)
- Maintain excellent technique under race pace pressure
- Execute detailed race plans (pace control, stroke counts, breathing patterns)
- Display a high level of focus, responsibility, and accountability
- Lead by example in training — high attendance, strong work ethic
- Maintain high skill quality in starts, underwater phases, and transitions
- Work with coaches on individual event strategy and development
- Competitions may include, Club Championships, Open Meets (Levels 1–3), County and Regional Championships, Arena League and performance-focused team galas
Squad Aims:
- Prepare swimmers to compete successfully at regional level
- Establish performance mindsets and habits aligned with elite development
- Develop consistent delivery in training and competition
- Focus on progression to Senior and Senior Plus squads
- Promote leadership and ownership of training and race preparation
Senior
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
|
|
|
PM |
19:00-21:00 BMS |
20:00-21:30 FLC |
21:00-22:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
18:45-19:45 FLC |
20:00-21:00 FLC |
|
|
|
18:45-19:45 FLC |
Sessions: 9
Hours: 12.5
Recommended Attendance: 5-6 sessions per week + 2-3 land training session per week
Typical Age: 15-18 years (age @ 31st December of competitive season)
Focus: Train to Train/Train to Compete
Skills:
- Maintain legal and effective stroke technique in all strokes under full training load
- Achieve and maintain County qualifying standards in multiple events
- Show maturity, self-direction, and consistency in training and competition
- Execute pacing, race strategies, and energy system management
- Lead by example for younger swimmers and demonstrate club values
- Take responsibility for pre- and post-session routines (activation, swim downs)
- Manage a balanced commitment between school, training, and competitions
- Competitions may include County Championships (target events: multiple QTs), Level 1–3 Open Meets, Club Championships, National Arena League, Invitational and team-based events
Squad Aims:
- Support swimmers in achieving consistent County-level performance
- Maintain high technical standards under performance pressure
- Develop resilience and independence in training and racing
- Serve as role models within the club environment
- Provide training provision for swimmers who wish to continue training and competing while balancing school, exams, or other sporting commitments
Senior Plus
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
06:00-07:30 FLC |
|
|
|
06:00-07:30 FLC |
07:00-08:00 INS |
|
|
PM |
19:00-21:00 BMS |
20:00-21:30 FLC |
21:00-22:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
18:45-19:45 FLC |
20:00-21:00 FLC |
|
|
08:00-09:00 INS |
18:45-19:45 FLC |
Sessions: 12
Hours: 16
Recommended Attendance: 7-8 sessions per week + 3-4 land training session per week
Typical Age: 15-18 years (age @ 31st December of competitive season)
Focus: Train to Compete/Train to Win
Skills:
- Achieve or be within 5% of Regional qualifying times (target: Regional standard and above) or with reasonable expectation and commitment shown to achieve this standard within season.
- Demonstrate elite-level technique, commitment, and training discipline
- Deliver training intensity consistently across all energy zones
- Lead performance culture in and out of the water
- Take full ownership of training, recovery, goal-setting, and progression
- Apply detailed technical refinement, race analysis, and feedback implementation
- Exhibit resilience, leadership, and accountability
- Competitions may include, Regional Championships (target standard), County Championships, Level 1–2 Open Meets, National Arena League (Premier swimmers for relays and key events), National qualification (if achieved)
Squad Aims:
- Prepare swimmers to compete at Regional/National level and beyond
- Maximize performance potential through structured, high-level training
- Cultivate a performance mindset, leadership qualities, and club representation standards
- Support long-term athlete development (LTAD) principles
- Serve as the club’s flagship performance group and role models for all squads
- Prepare swimmers for transition to university programmes if applicable.
Student/University (This squad is only available to existing members)
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
|
|
|
PM |
|
20:00-21:30 FLC |
21:00-22:00 FLC |
|
19:00-21:00 BMS |
|
19:00-20:30 FLC |
|
LT |
|
|
20:00-21:00 FLC |
|
|
|
|
Sessions: 5
Hours: 7
Recommended Attendance: 3-4 sessions per week + 1 land training session per week
Swimmers will be offered either Tuesday evening or Friday evening best suited to maintain their training needs for the type of swimmer they are (sprint vs distance etc.)
Typical Age: 17-19 years (age @ 31st December of competitive season) and those at university
Focus: Train to Compete/Active for life
Skills:
- Demonstrate the ability to train at a high technical and aerobic level despite reduced frequency
- Maintain strong focus, work ethic, and execution during sessions attended
- Apply feedback effectively and show commitment to personal performance standards
- Manage time independently around academic pressure, exams, or other sporting priorities
- Contribute positively to training environment and maintain readiness for competition
- Competitions may include, Club Championships, Arena League (team representation is a key expectation if selected), County Championships (if QTs achieved), Other team-based or invitation events
Squad Aims:
- Provide a structured training option for swimmers managing exams, work, or commitments to other sports or activities
- Retain swimmers within the club system while allowing reduced session attendance
- Maintain competitive fitness and technical sharpness for galas and relays
- Support transitions back to full squads if availability increases
- Ensure swimmers still contribute to the club’s competitive goals and culture
- Where university swimmers wish to train with another squad during the holidays this will be reviewed based on their current and regular training programme at university and review of competitions entered during the seasons.
Master Train
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
|
07:00-09:00 FLC |
|
PM |
|
|
21:00-22:00 FLC* |
|
|
|
|
Sessions: 2
Hours: 3.5
Recommended Attendance: 2 sessions per week
*Selected Swimmer Invite Wednesday PM session - +1 Session +1 hour
Recommended Attendance: 2/3 sessions per week
Age: 18+ years
Focus: Active for Life
Skills:
- Swim all four strokes with competence and confidence
- Train at a consistent pace
- Follow structured sets and contribute positively to the training group
- Maintain technical quality and effort levels regardless of training goals
- Self-motivate and integrate feedback to maintain skill level
- Competitions may include, Club Championships, Masters Meets or Open Meets.
Squad Aims:
- Provide high-quality training for swimmers focused on fitness, skill development with a view to competitive outcomes
- Support adult swimmers who wish to maintain a lifelong connection to the sport through training and competition
- Encourage competition participation where appropriately targeted events
- Create an environment to support swimmers in their competitive goals
- Progression toward Masters Competitive for those who are of standard and wish to increase both training and competitive commitments.
Master Competitive
|
Session |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
AM |
|
|
|
|
06:00-07:30 FLC |
|
07:00-09:00 FLC |
|
PM |
19:00-21:00 BMS |
|
21:00-22:00 FLC |
|
|
|
|
Sessions: 4
Hours: 6.5
Recommended Attendance: 3-4 sessions per week
Age: 18+ years
Focus: Train to Compete/Active for Life
Skills:
- Train consistently with senior training squads
- Maintain technical proficiency across strokes
- Execute race strategies, starts, turns, and underwater phases
- Self-manage training and recovery to support peak performance
- Show strong commitment to racing and lead by example in training
- Support and represent the club in high-level Masters or senior events
- Competitions may include, Masters Championships (local, regional, and national), Open Meets (where eligible), Arena League (selected relay and scoring roles), Club Championships
Squad Aims:
- Offer a high-performance training environment for experienced adult swimmers
- Support competitive aspirations in Masters swimming and senior events
- Promote leadership and excellence within the wider club environment
- Enable structured training alongside senior performance swimmers
- Maintain a lifelong pathway for competitive swimming at all level
Members Squad
This squad is for swimmers who train elsewhere but have family or historic connections with the club and wish to compete for the club. There are no sessions for this squad but on request may be allowed to train with the club on a pay per swim basis.