Forest 4 Squad

Our Forest 4 Squad is the top tier of the swim club programme. This squad will swim up to 7.5 hours a week over five sessions. The core of this squad’s training is based around Ultra-Short Race Pace Training (USRPT) sets which are a form of High Intensity Interval Training (HIIT) which refine both the technical expertise and physical development needed for competitive racing. This squad works towards measurable achievement in terms of personal best times, county, regional and national qualifying times. However, just as important through utilising USRPT we look to ensure longevity in the sport for swimmers, the avoidance of repetitive stress injuries, and to to keep the training enjoyable and varied, without the need for excessive hours of training.

Sessions for our Forest 4 Squad will take place 5 times a week, for a duration of 1.5 hours each. Our Tuesday session take place at Holy Trinity and start at 7.30 pm and finish at 9.00pm. Our Monday, Thursday, and Friday sessions are from 7.30pm until 9.00pm at the Leisure Centre with our Sunday session, again at the Leisure Centre, starting at 5.30pm and finishing at 7.00pm.

The primary coach for this squad will be our Head Coach with assistance from other members of the coaching team given where needed.

This squad is for both keen competitive swimmers and those who primarily enjoy swimming for its fitness benefits. All swimmers are expected to support the club on a few nights of the year if needed, in the club league teams, and all swimmers are expected to take part in our annual club championships.