OUR SQUADS
Here is a some general information about our variety of squads. For swimmers and parents please refer to SPOND for specific details on training sessions and competitions
STARFISH/DOLPHINS
The Dolphins squad is our introductory level for young swimmers looking to build water confidence and basic technique in a fun and supportive setting.
Swimmer Requirements:
- 5+ years old (must have started school)
- Able to swim 10 metres unaided
- Comfortable taking instruction and getting in and out of the water independently
Equipment Needed:
- Swimming costume
- Goggles
- Fins
- Swimming cap
- Water bottle
Training Times & Venue:
- STARFISH - THURSDAY 5.30-630pm @Carnegie Leisure Centre. DOLPHINS - MONDAY 6:00-7:00 pm @ Carnegie Leisure Centre
BRONZE & BRONZE DEVELOPMENT
This squad focuses on developing stroke technique, building endurance, and introducing competitive swimming for those ready to progress from entry-level swimming.
Swimmer Requirements:
- 6+ years old
- Completed equivalent of Swim Skills Level 4 or Club Ready (Scottish Swimming Learn to Swim Framework)
- Able to swim 6 lengths non-stop
- Confident in at least two strokes
- Comfortable diving into deep water and performing a forward roll
Equipment Needed:
- Swimming costume
- Goggles
- Swimming cap
- Water bottle
- Mesh bag for poolside kit
- Kickboard
- Pull buoy
- Short FINS
Training Times & Venue:
BRONZE DEV - WEDNESDAY @Cowdenbeath LC 1900-2000hrs & FRIDAY @Carnegie LC 1800-1900hrs
BRONZE - WEDNESDAY @Cowdenbeath LC 1900-2000hrs & FRIDAY @Carnegie LC 1900-2000hrs
Gold Squad is designed for swimmers focused on competitive performance, improving race strategy, stamina, and refining technique.
Swimmer Requirements:
- 10+ years old
- Competent in all four strokes
- Able to meet/exceed 100m sprint time set by the club
- Strong diving skills and understanding of starts, turns, and finishes
- Able to follow complex training instructions
Equipment Needed:
- Swimming costume
- Goggles
- Swimming cap
- Water bottle
- Mesh bag for poolside kit
- Kickboard
- Pull buoy
- Short fins
- Finger paddles
- Swimmer’s snorkel
Training Times & Venue:
- MONDAY - @Carnegie Leisure Centre 2030-2120hrs
- Wednesday - @Carnegie Leisure Centre 2000-2130hrs
- Friday - @Carnegie Leisure Centre 2000-2130hrs
SILVER
This squad refines technique across all strokes, improves stamina, and builds race skills for competitive swimmers looking to advance further.
Swimmer Requirements:
- 8+ years old
- Competent in all four strokes
- Able to meet/exceed 50m sprint time set by the club
- Knowledge of starts, turns, and finishes for all strokes
- Comfortable using a pace clock (with assistance)
Equipment Needed:
- Swimming costume
- Goggles
- Swimming cap
- Water bottle
- Mesh bag for poolside kit
- Kickboard
- Pull buoy
- Short fins
- Finger paddles
Training Times & Venue:
- MONDAY - @KIRKCALDY LC 1930-2030hrs
- THURSDAY - @COWDENBEATH LC 2000-2100hrs
- FRIDAY - @CARNEGIE LC 1800-1930hrs
GOLD
MASTERS
POLAR BEARS
For those who wish to swim for fitness or to perform swim training in relation to another discipline These swimmers are responsible for their own training regime and may train out with the provided pool time slots.
Swimmers should be 18 years or over, able to follow complex instruction, have a solid knowledge of lane discipline and be able to use aids such as a pace clock (without assistance).
Masters swimmers should be competent in all 4 strokes, and meet/exceed 100m sprint time as set out by the club. Swimmers should have knowledge of and be able to execute start, turns and finishes for all 4 strokes, and demonstrate advanced diving skills.
- Swimming Costume
- Goggles
- Swimming Cap
- Water Bottle
- Mesh Bag for poolside kit.
- Kick Board
- Pull Buoy
- Short Fins
- Finger Paddles
- MONDAY - @Carnegie LC 0600-0730hrs
- THURSDAY - @Carnegie LC 0600-0730hrs
2024 saw the establishment of our Junior and Youth Competitive Squad, this was formed to give swimmers with the potential and desire to swim at an advanced competitive level a more rigorous training and development plan. The squad has been formed with a trial collaboration with Inverkeithing Competitive Amateur Swimming Club (InCAS) to increase the availability of pool time, share expertise of coaching and resources. The squad is selected by the coaches with swimmers expected to be (at minimum) ready to progress from the Silver squad and have a strong commitment to training and competing. 2025 saw this collaboration expand to include Youth Development to provide a pathway from JC to YC with hours of training increased from JC in preparation for YC.
JUNIOR COMPETITVE, YOUTH DEVELOPMENT & YOUTH COMPETITIVE
We are fortunate to also be able to run (weather and water permitting) an open water squad, our Polar Bears. Session times and dates are released around May/June each year and the swims generally take place at Willowgate.
We have two levels, Cubs and Bears. The Cubs acts as a pathway for competent pool swimmers into open water swim and the Bears is geared towards those more established in the open water discipline.
To join the Cubs, swimmers must :
- Be able to swim 400m front crawl in the pool using efficient and correct front crawl stroke and breathing technique,
- Be able to pay good attention and respond to instruction at all time
- Be responsible for the cleaning, drying and storage of all equipment and bringing it to each session.
To join the Bears, swimmers must:
- Have experience of swimming for 30 minutes and 1500m in open water and be able to sight effectively.
- Understand the importance of looking after other swimmers in your pod, i.e. location and wellbeing.
- Understand and use open water hand signals to communicate with coaches, and use of safety whistle attached to tow float.
- Be responsible for cleaning, drying and storage of all equipment and bringing it to each session.
- Be able to remove goggles and put them on again independently in deep water unassisted.
- Demonstrate safe entry and acclimatisation procedure.
- Pay attention and respond to coaches’ instructions.
Kit List:
- Towel
- Swim Cap
- Swimming costume
- Crocs/Flip flops or similar
- Tow float with safety whistle attached
- Goggles
- Wetsuit
- Neoprene gloves and socks
- Warm layers of clothing
- Wooly hat
- Warm gloves
- Hot Drink
- Changing mat or similar
- Snack
- Optional: Ear plugs, nose clip, lube for neck of wetsuit, neoprene gilet