The object of the Knox Pymble Swim Club is to promote and encourage all levels of swimming within Knox Grammar School and Pymble Ladies' College. It is our priority to keep our swimmers involved in the sport right throughout their schooling. Therefore our programs aim to produce Red Squad members who are highly skilled and experienced at racing, but still have an avenue to improve their aerobic capacity as they move into Senior Squad.



A goal of training is to sustain high rates of energy production. Training teaches the swimmer to utilize fat as an energy source. Aerobic training improves the capacity of the enzymes to speed up reactions with fats and glucose. Training also increases the number of blood vessels within the muscle, which in turns aids the delivery of oxygen and sources of energy to the muscle. Metabolic adaptations reduce the accumulation of the lactic acid and increase the lactate threshold of the swimmer.

Swimmers also devote some training time to their main distance at race pace as to develop the right energy system for their particular event. In swimming, unless the re-conversion to ATP and CP continues the body's energy supply becomes exhausted. Therefore sprinters must do some anaerobic training throughout the season in order to maintain anaerobic capacities and neuromuscular adaptations. Glycogen reserves can be developed through training so that they can be called on as the muscles become tired.

For a more detailed explanation on physiology please see Nutrition/Physiology.



The number of sessions a week an athlete attends should reflect their goals. Consistency is the key. The more frequently an athlete attends, the more opportunities there will be for coach and student to work on developing the following:


JUNIOR SQUADS (Pymble Sharks & Stingrays, Knox Blue, Black White Squads)

The earlier an individual is exposed to the aquatic environment the better. Students will pick of sound technique and racing skills quickly if they have frequent contact with the water. Three sessions per week year round is advisable for budding young competitive swimmers.



It is possible to reach the highest accolades possible on as little as 3 sessions per week for 10yrs/U. Swimmers looking to achieve 12-13yrs Australian Age qualifying times should be attending 4-5 sessions per week as 11 year olds and 6-8 sessions per week as 12 year olds.



Swimmers aspiring to qualify for Australian Age or Open Championships should be attending a minimum of 6 sessions per week. 

Students content with striving for selection in either Combined Associated School (CAS) and Independent Girls School Sports Association (IGSSA) Teams may get away with a minimum of 3 sessions per week, but there are no guarantees.


Double Sessions:

Competitive swimmers should do double sessions (two sessions in one day) regularly to simulate the demands of Championships with Heats and Finals, such as:


Spreading training out:

Monday AM and Saturday AM should be priorities for Senior Swimmers. Swimmers who do their last session of the week Friday AM and then don't swim again until Monday PM are having 80 hours (almost half the week!) out of the water, over the weekend. This is not the best plan for adapting to training and maintaining feel of the water.

Our Club, Our Swimmers, Our Community

Knox Grammar School Approved by School
Pymble Ladies College Approved by School
2017 Nat Age Team
2017 James Magnussen
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