SPRINT SQUAD

Swimmers in the top two squads (Aoraki and Pukaki) will be given the opportunity select whether they prefer sprinting or distance swimming.

​

The Sprint Program has shorter sessions with less swimming volume but requires swimmers to work at their max speed more often - to do this swimmers will be given more rest between sprints to maximise their effort levels. These programs will also use more in-water resistance training methods and work on developing a more explosive swimming technique.

 

Sprint training also has a greater emphasis on dryland strength training and comes with an expectation that swimmers that truly want to maximise their performance will engage in complimentary sports or fitness activities - for example an indoor rock climbing or cycling spin class session each week.

​

Dryland strength and conditioning sessions are separated more from the swim sessions to maximise performance gains.   

Please note: eligibility for the Sprint Squad is based on personal best times and will be at the discretion of the coaches.