Squads
Squads
Our Squad Program is the natural progression for swimmers who have mastered the
fundamentals of Learn to Swim and are ready for more. It’s designed to develop
technique, fitness, discipline, and racing skills in a structured but supportive
environment.
At Ascend, our pathway is carefully built to help swimmers grow step by step —
whether their goal is state competition, fitness, or simply to keep enjoying the sport.
Every level challenges athletes in new ways while reinforcing teamwork,
accountability, and resilience.
Our Squad Program is the natural progression for swimmers who have mastered the
fundamentals of Learn to Swim and are ready for more. It’s designed to develop
technique, fitness, discipline, and racing skills in a structured but supportive
environment.
At Ascend, our pathway is carefully built to help swimmers grow step by step —
whether their goal is state competition, fitness, or simply to keep enjoying the sport.
Every level challenges athletes in new ways while reinforcing teamwork,
accountability, and resilience.
Junior Squad – Building Skills &Confidence
Junior Squad is the entry point to our squad system, bridging the gap between Learn to Swim and performance-based training. At this stage, swimmers start to experience group training sets, learning how to train with peers while refining their four strokes. Sessions are dynamic, engaging, and tailored to make sure swimmers remain confident as the workload increases.
Focus areas include:
Refinement of all four strokes with more advanced drills
Introduction to training sets, intervals, and squad etiquette
Skills such as dives, streamlines, and turns
Building confidence swimming longer distances
Developing teamwork and consistency in a group environment
By the end of Junior Squad, swimmers will be confident moving through structured sets, working independently within the lane, and will have the discipline needed to progress to Development Squad.
Development Squad – Endurance & Technical Growth
Development Squad is where swimmers begin to make the transition from learning skills to training like athletes. The sessions increase in intensity, focusing on endurance, aerobic fitness, and technical precision. Discipline, consistency, and accountability are reinforced, while swimmers begin to set personal goals and learn what it means to train with intent.
Swimmers focus on:
Advanced stroke correction and efficient movement
Building aerobic fitness through structured endurance sets
Developing racing skills such as pacing, tactical awareness, and finishes
Mental resilience: learning to push through challenges in training
Thriving in a positive, goal-driven squad environment
By the end of this level, swimmers have the strength and discipline to complete larger workloads and the tactical understanding required for competitive preparation.
Ascend Squad – Competitive & State Preparation
Ascend Squad is designed for swimmers who are targeting state and national-level performance. Athletes in this group are expected to show commitment, accountability, and leadership both in and out of the pool. Training combines high-level technical refinement with advanced competition skills, and swimmers learn how to take ownership of their preparation and performance.
Training includes:
High-performance stroke refinement and speed development
Competitive race skills, including starts, turns, and finishes
Group-based training sets with targeted outcomes
Preparation for state-level meets and beyond
Building leadership and accountability within the squad
By the end of Ascend Squad, swimmers are ready to represent at state championships and are equipped with the technical, tactical, and mental tools to perform at their best.
Pathways
Performance Pathway – Elite Development
For swimmers pursuing long-term excellence in the sport, the Performance Pathway offers the highest level of squad training. Sessions are high intensity, heavily focused on race preparation, and supported by strength and conditioning principles. Swimmers in this stream are often preparing for state finals, national qualification, or long-term performance goals.
Program features:
Group training focused on high intensity and progression
Strength & conditioning, recovery education, and race strategy
Exposure to elite performance standards and competition strategy
A squad culture built on discipline, leadership, and shared goals
By the end of this pathway, swimmers will be competition-ready for the highest levels of age and open competition, while also developing the leadership and resilience required for success outside the pool.
Fitness Pathway – Skills Without Competition
Not all swimmers want to race — some just want to stay fit, refine their technique, and enjoy swimming as lifelong exercise. The Fitness Pathway is ideal for these swimmers, offering structured, skill-focused training without the pressure of competition.
Ideal for:
Swimmers seeking structured training and skill refinement
Maintaining physical conditioning and endurance
Continuing stroke development in a non-competitive environment
By the end of this pathway, swimmers maintain strong fitness and efficient technique, gaining all the health and confidence benefits of squad swimming without a focus on racing.
Junior Squad – Building Skills &Confidence
Junior Squad is the entry point to our squad system, bridging the gap between Learn to Swim and performance-based training. At this stage, swimmers start to experience group training sets, learning how to train with peers while refining their four strokes. Sessions are dynamic, engaging, and tailored to make sure swimmers remain confident as the workload increases.
Focus areas include:
Refinement of all four strokes with more advanced drills
Introduction to training sets, intervals, and squad etiquette
Skills such as dives, streamlines, and turns
Building confidence swimming longer distances
Developing teamwork and consistency in a group environment
By the end of Junior Squad, swimmers will be confident moving through structured sets, working independently within the lane, and will have the discipline needed to progress to Development Squad.
Development Squad – Endurance & Technical Growth
Development Squad is where swimmers begin to make the transition from learning skills to training like athletes. The sessions increase in intensity, focusing on endurance, aerobic fitness, and technical precision. Discipline, consistency, and accountability are reinforced, while swimmers begin to set personal goals and learn what it means to train with intent.
Swimmers focus on:
Advanced stroke correction and efficient movement
Building aerobic fitness through structured endurance sets
Developing racing skills such as pacing, tactical awareness, and finishes
Mental resilience: learning to push through challenges in training
Thriving in a positive, goal-driven squad environment
By the end of this level, swimmers have the strength and discipline to complete larger workloads and the tactical understanding required for competitive preparation.
Ascend Squad – Competitive & State Preparation
Ascend Squad is designed for swimmers who are targeting state and national-level performance. Athletes in this group are expected to show commitment, accountability, and leadership both in and out of the pool. Training combines high-level technical refinement with advanced competition skills, and swimmers learn how to take ownership of their preparation and performance.
Training includes:
High-performance stroke refinement and speed development
Competitive race skills, including starts, turns, and finishes
Group-based training sets with targeted outcomes
Preparation for state-level meets and beyond
Building leadership and accountability within the squad
By the end of Ascend Squad, swimmers are ready to represent at state championships and are equipped with the technical, tactical, and mental tools to perform at their best.
Pathways
Performance Pathway – Elite Development
For swimmers pursuing long-term excellence in the sport, the Performance Pathway offers the highest level of squad training. Sessions are high intensity, heavily focused on race preparation, and supported by strength and conditioning principles. Swimmers in this stream are often preparing for state finals, national qualification, or long-term performance goals.
Program features:
Group training focused on high intensity and progression
Strength & conditioning, recovery education, and race strategy
Exposure to elite performance standards and competition strategy
A squad culture built on discipline, leadership, and shared goals
By the end of this pathway, swimmers will be competition-ready for the highest levels of age and open competition, while also developing the leadership and resilience required for success outside the pool.
Fitness Pathway – Skills Without Competition
Not all swimmers want to race — some just want to stay fit, refine their technique, and enjoy swimming as lifelong exercise. The Fitness Pathway is ideal for these swimmers, offering structured, skill-focused training without the pressure of competition.
Ideal for:
Swimmers seeking structured training and skill refinement
Maintaining physical conditioning and endurance
Continuing stroke development in a non-competitive environment
By the end of this pathway, swimmers maintain strong fitness and efficient technique, gaining all the health and confidence benefits of squad swimming without a focus on racing.