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Our Squads
At InCAS we run a clear, structured development pathway designed to support swimmers at every stage of their journey — from early water confidence to performance competition.
Progression is not rushed and is never automatic. Each squad builds the skills, fitness, and mindset required for the next stage.
Our focus is simple: Build strong foundations. Develop confident athletes. Progress at the right time.
How Progression Works
Swimmers move through squads based on:
• Technical development
• Consistency and attendance
• Readiness for increased training load
• Coach assessment
• Attitude and training habits
Progression decisions are made by the coaching team to ensure each swimmer moves at the right pace for their age, maturity, and ability.
Every swimmer develops differently — and that’s expected.
Aqua Squad (Entry-Level Club Squad)
Entry-Level Development Focus
• Fundamental water confidence
• Basic stroke coordination
• Body position and breathing
• Enjoyment and engagement
Training
• 1–2 sessions per week
• Short, technique-first sessions
Who It’s For?
Swimmers who are confident in the water and ready to begin structured stroke learning.
Goal
Build strong foundations and confidence to progress into Blue or Green Squad.
Junior Competitive (JC)
Race Skills & Competitive Readiness
Focus
• Race skills and strategy
• Starts and turns refinement
• IM and stroke-specific training
• Aerobic endurance development
Training
• 3+ sessions per week
• Balanced technique and conditioning
Who It’s For
Swimmers actively training for competitions and ready for structured performance development.
Goal
Prepare swimmers for district-level competition and progression into Youth Development.
Blue Squad (Early Technique Pathway)
Early Technique Pathway Focus
• Stroke refinement across all strokes
• Kick development
• Introduction to turns
• Early endurance work
Training
• Typically 2 sessions per week
• Technique + light conditioning
Who It’s For?
Swimmers who have mastered basic stroke coordination and are ready for more structured training.
Goal
Develop consistent technique and prepare for progression into Green Squad.
Youth Development (YD)
Advanced Training Pathway
Focus
• Increased training volume
• Strength and pace work
• Technique under fatigue
• Advanced race preparation
Training
• 3–4 sessions per week
• Combination of endurance, speed, and skill work
Who It’s For
Teen swimmers progressing from JC who are committed to sustained training development.
Goal
Develop performance capacity and readiness for Youth Competitive (YC).
Junior Development (Technique + Endurance Development)
Technique + Early Race Development
Focus
• Technique improvement across four strokes
• IM foundations
• Kick endurance
• Basic pacing skills
Training
• 2–3 sessions per week
• Technique, skills, and early race exposure
Who It’s For?
Swimmers with strong fundamentals who are ready for consistent training and competition introduction.
Goal
Prepare swimmers for Junior Competitive (JC) level training.
Youth Competitive (YC)
Performance Squad
Focus
• Performance-based training
• High-volume conditioning
• IM or stroke specialisation
• Race preparation and analysis
Training
• 4+ sessions per week
• Includes speed, endurance, race simulations, and targeted stroke work
Who It’s For
Experienced swimmers committed to regular competition and high-level training.
Goal
Compete and perform at district, regional, and national levels while maintaining strong technical standards.