OUR SQUADS

At InCAS we run a clear, structured pathway that helps swimmers progress at the right pace for their age, ability, and confidence. Each squad has its own focus, training load, and goals — giving every swimmer the chance to learn, improve, and enjoy the sport in a supportive environment.

Our pathway ensures swimmers progress safely and consistently through each development stage.

Aqua Squad (Entry-Level Club Squad)

Focus:

Fundamental water skills
Confidence building
Basic movement and stroke introduction

Who It’s For:
Younger swimmers with basic water confidence who are ready to start learning formal technique.

Training:

1–2 sessions per week
Shorter durations, technique-first approach

Goal:
Build confidence and essential skills needed for progression into Blue or Green.

Junior Competitive (JC)
Race Skills & Competitive Readiness

Focus:

Race skills
Pacing and endurance sets
Turn and start refinement
Increased IM and stroke-specific training

Who It’s For:
Swimmers who are actively training for competitions or ready to enter competitive pathways.

Training:

3+ sessions per week
Balanced technique and conditioning

Goal:
Prepare swimmers for district-level readiness and Youth Development.

Blue Squad (Early Technique Pathway)

Focus:

Stroke refinement
Kick development
Turns basics
Early endurance work

Who It’s For:
Swimmers who have mastered basic technique and are ready for more structured training.

Training:

Typically 2 sessions per week
Technique + light conditioning

Goal:
Prepare swimmers for the increased technical demands of Green Squad.

Youth Development (YD)
Advanced Training Pathway

Focus:

Higher-volume training
Strength, pace work, and advanced race skills
Technique refinement under increased load

Who It’s For:
Teen swimmers progressing from JC who want to advance through a sustained training pathway.

Training:

3–4 sessions per week
Combination of endurance, technique, and speed work

Goal:
Progress to Youth Competitive (YC) or maintain strong training habits for long-term development.

Green Squad (Technique + Endurance Development)

Focus:

Technique improvement across all four strokes
Kick endurance
Basic pacing skills
IM development foundations

Who It’s For:
Swimmers with strong fundamentals who are ready for consistent training and improvement.

Training:

2–3 sessions per week
Technique, kick, skills, and early race skills

Goal:
Readiness for Junior Competitive (JC), where structured training becomes more focused.

Youth Competitive (YC)
Performance Squad

Focus:

Performance-based training
Advanced race preparation
High-volume conditioning
IM and stroke specialisation

Who It’s For:
Experienced swimmers committed to regular competition and advanced training.

Training:

4+ sessions per week
Includes speed, endurance, race simulations, and targeted stroke work

Goal:
Compete and perform at high levels while maintaining strong technical foundations.