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

View PDF version of Membership and Squad Monthly Training Fees (Revised as of Apr 2017)

View PDF version of Squad Training Times (Revised as of Apr 2017)

View PDF of Record of Personal Best Times Template

View / Download PDF of Swimmers Log Book

Squads, Times & Criteria

Aqua / Junior Aqua Squad Olympic / Gold Plus Squad Gold Squad Silver Squad Bronze Squad Academy Squad

AQUA AND JUNIOR AQUA SQUAD (For former squad swimmers who wish to maintain a level of general fitness i.e. Water Polo / Triathlons)

Aqua / Junior Aqua Structure Document (revised Aug 2015)

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OLYMPIC 6.5 AND GOLD-PLUS SQUADS

Olympic and Gold-Plus Structure Document (revised Aug 2015)

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GOLD 3.5 SQUAD

Gold Structure Document (revised Aug 2015)

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SILVER-2 SQUAD

Silver Structure Document (revised Aug 2015)

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BRONZE-1 SQUAD

Bronze Structure Document (revised Aug 2015)

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ACADEMY SQUAD

Academy Structure Document (revised Jan 2015)

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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

Equipment

Here is a list of suggested equipment that swimmers bring to each session (Revised as of Jan 2017)

Silicone caps and care instructions

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Clothing

Daventry Dolphins are pleased to offer all swimmers and parents the chance to purchase club clothing directly online. There is also a kit order form which you can download and print off. 'See Morag poolside if you have any enquiries about kit and she will be more than happy to help and give advice'.

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Nutrition - Eat to Compete

Daventry Dolphins Swimming Club acknowledges this information with grateful acknowledgements to Northampton Swimming Club

1. 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

3. Pre-event meals and snacks

4. Guide-lines for eating between races

LESS THAN ONE HOUR

POSSIBLY

2 - 4 HOURS

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.

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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

Triceps Stretch 1 Triceps Stretch 2

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

Upper Back Stretch 1 Upper Back Stretch 2

Upper Back Stretch 3

Extend hands out in front keeping arms straight, do not interlock fingers, feel stretch along the top of your back.

3. Quadrilaterals stretch

Quadrilaterals Stretch 1 Quadrilaterals Stretch 2

Quadrilaterals Stretch 3

Keep head up facing forwards, back straight, pull right leg up to your backside, keeping knees together, repeat on left leg.

4. Hamstring stretch

Hamstring Stretch 1 Hamstring Stretch 2

Hamstring Stretch 3

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

Calf Stretch 1 Calf Stretch 2

Calf Stretch 3

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

Press Ups 1 Press Ups 2

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

Sit Ups 1 Sit Ups 2

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

Oblique twists 1 Oblique twists 2

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

Half squat - body weight 1 Half squat - body weight 2

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

Back raises 1 Back raises 2

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.

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