View document on Swimmers Checklist of Equipment for Galas and Open Meets
View document on Preparation, timekeeping and how to avoid dehydration
View document on club Trials Template
Squad Criteria document - UNDER REVIEW. An updated document will be posted here shortly.
View PDF version of Squad Training Times document
View PDF of Record of Personal Best Times Template
Squads, Times & Criteria
Senior Aqua Junior Aqua Olympic Squad Junior Olympic Squad Gold Squad Silver Squad Bronze Squad Land Training
LAND TRAINING & BLOOD FLOW EXERCISES
- Mondays Blood flow exercises 6.30pm for Gold / JO & Olympic
- Thursdays blood flow exercises 6.30pm for Silver / JO & Olympic
- Sundays Land training 5.30pm for Gold / JO & Olympic
- Gold squad swimmers on Thursday are encouraged to attend 20 minutes before their pool based sessions to do blood flow warm up exercises.
- Bronze and silver squad swimmers are encouraged to attend 15 minutes before their pool based sessions on a Friday
- Aqua squads swimmers are encouraged to attend 20 minutes before pool based sessions commences
NOTE: These squads are subject to change and you will be notified of any changes to squad names, session times and any effect on monthly squad fees
We also have some more details on our Club Night Operating Procedures page
View PDF version of latest membership fees document
Equipment
| ITEM | EXAMPLE |
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| PullBuoy | 
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| Kickboard | 
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| Hand Paddles | 
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| Fins | 
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| Snorkel | 
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| Kit Bag | 
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| Sports Bottle |  |
| Swimming Goggles | 
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Clothing
Daventry Dolphins are pleased to offer all swimmers and parents the chance to purchase the following range of club kit:
- Pool Side Polo shirts. These will have the full Daventry Dolphin logo on the left breast, and the large ‘D’ from the logo on the rear.
- Black Polo Shirts with the Daventry Dolphins logo stitched, in red, on the left breast.
- Black Zip Hooded Sweat with the Daventry Dolphins logo stitched, in red, on the left breast.
- Black ‘College Jacket’ Lightweight fleece lined shower proof jacket, with the Daventry Dolphins Logo stitched, in red, on the left breast.
- Black Sports Holdall with a Large Daventry Dolphins logo printed on the side.
- Small black gymsac with Daventry Dolphins logo printed on the side.
Club Clothing Order Form - this is currently being updated with a new layout and prices. A new link will be added here shortly
Nutrition - Eat to Compete
Daventry Dolphins Swimming Club acknowledges this information with grateful acknowledgements to Northampton Swimming Club1. Boosting carbohydrate for a competition
Start the day with a hearty bowl of cereal and low fat milk and/or toast (but easy on the butter/margarine
Add dried fruit or a sliced banana to breakfast cereal.
Reduce the fat and protein component of meals and add extra carbohydrate. For example have an extra potato and less meat, an extra spoonful of rice or pasta and a spoonful less of oily or creamy sauce. Add an extra spoonful of beans and omit the fat from the toast.
Choose a thick base pizza rather than a thin and crispy on but cut down on the fatty toppings, i.e. more tomato, vegetables, ham, tuna, pineapple and less cheese.
Drink extra juice, squash or sports drink with your meal. This adds additional carbohydrate with no extra fat.
Choose carbohydrate rich, low fat snacks such as dried fruit/popcorn/tea-cakes, breakfast cereal, bagels, bananas, rusks /Pop Tarts.
2. The night before the competition
- Rice or pasta with a low fat sauce
- A noodle dish (e.g. chow mein)
- Jacket potato with low fat filling
- Deep pan pizza (ham and pineapple or vegetarian)
- Beans on toast
- Chunky vegetable/bean based soup and sandwiches
- Breakfast cereal and toast
- Boiled or mashed potato dish with lots of potato and smaller portions of meat/fish
3. Pre-event meals and snacks
- Breakfast cereal and low fat milk
- Porridge with syrup and raisins
- Toast (scraping of fat) with honey/Jam / marmite
- Banana or jam sandwiches
- Muffins/crumpets with jam/honey/pancakes and syrup
- Beans on toast
- Pasta with tomato based sauce
- Jacket potato with low fat filling
4. Guide-lines for eating between races
LESS THAN ONE HOUR
- Sports drinks
- Carbohydrate supplements
- Soft drinks (diluted fruit juice & cordial)
POSSIBLY
- Bananas & raisins
- Energy bars/ Nutrigrain bars
- Confectionary
- Jelly cubes
- Sweets (e.g. Jelly babies /jelly beans /Liquorice Allsorts)
- Plain biscuits
- Rice cakes
2 - 4 HOURS
- Sandwiches/ rolls/ pitta bread
- Currant buns /tea-cakes
- Bagels/muffins/crumpets
- Scones /scotch pancakes
- Toast/toasted sandwiches
- Cereal / Rusks
- Pop Tarts
- Popcorn
- Canned fruit or dried fruit
- Low fat rice pudding
- Pastas & tomato type sauce
- Jacket potato
- Rice and low fat sauce
View PDF of Log and Diet Sheets
NOTE: The club has a book titled KIDS' FOOD FOR FITNESS by Anita Bean ISBN 0-7136-6095-3, this book is targetted at children aged 5-16yrs and has the latest nutritional guidelines for ACTIVE children, tips on eating and drinking for sporty kids, menu plans, tasty recipes and snack ideas. It also deals with fussy eaters. Parents are welcome to ask Lesley Sharp to have a look at it on a Monday Club night if they want to.
Land Training
Section 1 - Blood flow
View/download/print a copy of our Blood Flow Exercises
Section 2 – stretching
Swimmers should feel tension in the muscles not pain and must not bounce, each movement into and out of the stretch must be controlled do not rush! (hold for 10 seconds on each exercise)
1. Triceps stretch
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Bend left arm behind back, hold with right arm, do not pull on elbow, repeat on right arm. Feel the stretch on the back of your arm.
2. Upper back stretch
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Extend hands out in front keeping arms straight, do not interlock fingers, feel stretch along the top of your back.
3. Quadrilaterals stretch
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Keep head up facing forwards, back straight, pull right leg up to your backside, keeping knees together, repeat on left leg.
4. Hamstring stretch
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Extend left leg forward keeping it straight, bend right leg, keeping knees together, head up facing forwards, place hands on bent leg, feet stay on the floor. Repeat on right leg.
5. Calf Stretch
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Head up facing forwards, bend left leg, extend right leg back keeping it straight, keep both feet on the floor toes facing forwards, lean onto left leg feeling the stretch on the bottom part of your right leg. Repeat on left leg.
Section 3
Core strength exercises (aim for 3 sets of 5 repetitions on each exercise, as you become stronger increase the amount of repetitions)
1. Press ups
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Arms straight shoulder width apart, fingers facing forwards, bend arms and lower chin to the floor and straighten arms back up to starting position (This is 1 rep).
2. Sit ups
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Lay down on floor, knees bent at 90 degrees, palms on thighs, lift back off the floor keeping palms on thighs and touch knees with fingers, lower back down to the starting position. (This is 1 rep).
3. Oblique twists
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Lay down on floor, knees bent at 90 degrees heels 6 inches off the floor, keep feet still and twist to touch left heel with left hand and then twist to touch right heel with right hand. (This is 1 rep).
4. Half squat - body weight
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From standing with feet just wider than hip width, toes pointing slightly outwards, bend the knees and hips at the same time: Pull in abdominals at start: Keep the movements smooth and slow: Keep the knees over the toes and not in front of them: Breathe in on the way down, out on the way up.
5. Back raises
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Lay down facing the floor, straighten legs and point toes, fingers on side of head, arms bent, chin on floor. Raise chin off the floor and hold for 1 second and back down again to the starting position. (This is 1 rep).
Section 4 – cool down
5 minutes cool down light jogging / walking to reduce heart rate back to normal levels.