Competitive Squads

Our training squads are strictly defined to ensure every swimmer receives the optimal level of technical coaching, physical conditioning, and race preparation. From young athletes making their first competitive dives, to high-performance swimmers hunting National times, we expect dedication and a passion for the sport.

Alongside our racing tiers, our Fit Squad and Masters programs support teenagers and adults who wish to prioritize aquatic fitness and community over intense competition.

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Transitional Skill Development

"A welcoming introduction to the main pool, building stamina and confidence without overwhelming pressure."

Pool Time: 1-2 hours / week
Dryland: Basic stretching & mobility
Target Meets: Internal Club Time Trials

Training Focus

  • Strict adherence to legal stroke technique across disciplines.
  • Introduction to reading the pace clock and basic lane etiquette.
  • Development of legal competitive starts and turns.

Development

Early Racing Endurance Base

"The proving ground. Here, swimmers master their technical skills, increase yardage, and hunt for their first official times."

Pool Time: 3-5 hours / week
Dryland: Pre-pool activation & bodyweight
Target Meets: 3-5 Level 4/3 Open Meets

Training Focus

  • Building aerobic capacity to confidently race 200m events.
  • Refining breakout speed, finish timing, and race strategy.
  • Developing a robust Individual Medley (IM) foundation.

County Squad

Core Competitors High Commitment

"Dedication is non-negotiable. This squad is the launchpad for athletes preparing to dominate at the county level."

Pool Time: Approx. 8.5 hours / week
Dryland: 1 hour specific S&C session
Target Meets: 5-7 Meets + County Champs
Requirement: Achieve BSBASA County Consideration times.

Training Focus

  • High volume interval sets maintaining strict stroke integrity.
  • Anaerobic threshold conditioning and advanced race-pacing.
  • Expectation of exceptional attendance and sportsmanship.

Regional Squad

Elite Pathway High Performance

"High performance meets high expectations. A demanding, athletically intensive program for regional qualifiers."

Pool Time: 10-12 hours / week
Dryland: 1-2 hours Gym (S&C)
Target Meets: 6-8 Level 2/1 + Regionals
Requirement: Maintain Swim England Regional qualifying times.

Training Focus

  • Heavy water volume balanced with targeted recovery.
  • Advanced strength translation and explosive power metrics.

National Squad

The Pinnacle National Qualifiers

"The ultimate tier. Unwavering dedication for those competing against the very best in the country."

Pool Time: Up to 16 hours / week
Dryland: 2-3 hours Advanced S&C
Target Meets: National Qualifiers + Championships
Requirement: Maintain Swim England National qualifying times.

Training Focus

  • Bespoke macrocycle planning centered entirely on National taper.
  • Elite biomechanics analysis and strict injury prevention protocols.

Fit Squad

Teens (14+) Non-Competitive

"Stay fit, stay fast, stay social. Balancing intense aquatic conditioning with academic commitments, minus the competitive pressure."

Pool Time: Flexible (2-4 hours / week)
Target Meets: None required (Zero Pressure)

Training Focus

  • Maintaining stamina and cardiovascular health through structured sets.
  • Perfecting technique in a relaxed, coach-led environment.

Masters

Adults (18+) Lifelong Fitness

"Lifelong aquatic fitness in a supportive community of former competitors, triathletes, and fitness enthusiasts."

Pool Time: Flexible (2-5 hours / week)
Target Meets: Optional Masters Events

Training Focus

  • Adaptable workouts focused on speed maintenance and endurance.
  • A relaxed, community-driven atmosphere valuing longevity in the sport.

"Whether you are chasing a regional qualification time or swimming to maintain your mental and physical health through your exams, we have a lane for you. Commitment to the process is the only requirement."

Slough Dolphin SC Coaching Team

Ready to Dive In?

If you have the drive to train with us, we want to hear from you. Request an assessment trial to find out which squad fits your current ability.

Request a Squad Assessment Join non competitive squads