OUR SQUADS
Here is a some general inofrmationo about our variety of squads. For swimmers and parents please refer to SPOND for specific details on training sessions and competitions
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
- Pool noodle
- Swimming cap
- Water bottle
Training Times & Venue:
- Friday: 6:00 pm – 7:00 pm @ Carnegie Leisure Centre
Competition:
- Not required, but all Dolphins are encouraged to take part in our annual Club Championships (October/November).
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 3 (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 (preferred but not mandatory)
Training Times & Venue:
- Monday: 6:00 pm – 7:00 pm @ Carnegie Leisure Centre
- Friday: 6:00 pm – 7:00 pm (Bronze Development) @ Carnegie Leisure Centre
- Friday: 7:00 pm – 8:00 pm (Bronze Squad) @ Carnegie Leisure Centre
Competition:
- Bronze Development: Club Championships, Fife Novice Leagues & Friendly Galas (Coach selection)
- Bronze Squad: Encouraged to enter Fife Novice Leagues, Friendly Galas, and age-appropriate competitions.
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: 8:30 pm – 9:30 pm @ Carnegie Leisure Centre
- Wednesday: 8:00 pm – 9:30 pm @ Carnegie Leisure Centre
- Friday: 8:00 pm – 9:30 pm @ Carnegie Leisure Centre
- Once a month: 2-hour session at 50m pool (Stirling, Glenrothes, or Edinburgh)
Competition:
- Encouraged to enter Fife Leagues and higher-level competitions.
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: 6:45 pm – 8:00 pm @ Inverkeithing High School
- Thursday: 5:30 pm – 6:30 pm @ Carnegie Leisure Centre
- Friday: 7:00 pm – 8:00 pm @ Carnegie Leisure Centre
- Once a month: 2-hour session at 50m pool (Stirling, Glenrothes, or Edinburgh)
Competition:
- Encouraged to enter Fife Novice Leagues, Friendly Galas, and age-appropriate competitions.
- Some swimmers may be selected for the Fife League.
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 16 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. Platinum swimmers should have a good understanding of the drill used within each session and why they are used. Platinum Squad swimmers should have a sound knowledge of the rules of swimming as set out by FINA.
Kit List:
- Swimming Costume
- Goggles
- Swimming Cap
- Water Bottle
- Mesh Bag for poolside kit.
- Kick Board
- Pull Buoy
- Short Fins
- Finger Paddles
- Wednesday 2000-2130 @Carnegie Leisure Centre
- Friday 20:00-21:30 @Carnegie Leisure Centre
Competition:
Encouraged to enter Masters events representing the club.
2024 saw the establishment of our Junior and Youth Competitve Squad, this was formed to give swimmers with the potential and desire to swim at an advanced competitive level a more rigourous training and development plan. The squad has been formed with a trial colaboration 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.
JUNIOR & 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 early April each year and the swims generally take place at Loch Ore.
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
We need your consent to load the translations
We use a third-party service to translate the website content that may collect data about your activity. Please review the details in the privacy policy and accept the service to view the translations.