Welcome to TCC Swim Squad

A note from your coach

Welcome to TCC Swim Squad, we’re really glad you’re here.

Whether you’re brand new to coached swimming, returning after time away, or looking to sharpen your performance for racing, our sessions are designed to help you swim better, not just swim more.

You don’t need to be fast.
You don’t need to be perfect.
You just need to be open to learning and consistent in your attendance.

This welcome pack explains how our swim sessions work, what we focus on as coaches, and how you’ll get the most out of training with us.

What We Do at TCC

At TCC, swimming is coached, not just supervised.

Our sessions are built around three priorities:

  1. Skill development

  2. Efficient, repeatable technique

  3. Fitness that transfers to racing

That means:

  • We focus on how you swim, not just how far or how fast

  • Drills always link back to full stroke swimming

  • Sessions are structured, progressive, and purposeful

You’ll sometimes swim fewer metres than you expect, and get more benefit from them.

What to Expect in a Typical Session

Most TCC swim sessions follow a clear structure:

  1. Warm-up
    Prepare the body, establish rhythm, and highlight the session focus.

  2. Skill & Technique Focus
    Targeted drills and exercises are linked to one or two key technical priorities.

  3. Main Set
    Applying the skill focus to full stroke swimming at appropriate intensities.

  4. Cool Down/Reflection
    Reset, recover, and reinforce learning.

Sessions are coached throughout; you’ll receive cues, feedback, and reminders as you swim.

Our Coaching Approach: BLABT

All of our swim coaching is guided by BLABT, a simple but powerful framework that helps swimmers understand what actually matters in the water.

BLABT stands for:

  • Body position

  • Legs

  • Arms

  • Breathing

  • Timing

Rather than trying to “fix everything at once”, we:

  • Prioritise the biggest limiter first

  • Focus on one or two elements per session

  • Layer skills gradually over time

This keeps learning manageable and progress sustainable.

You’ll often hear cues related to:

  • Balance and alignment

  • Relaxation and efficiency

  • Rhythm and connection between movements

Adapted2Race: How We Apply Skills to Performance

Our swimming isn’t trained in isolation.

We use our Adapted2Race model to ensure that:

  • Technique improvements transfer to race conditions

  • Skills hold up under fatigue

  • Fitness is built on top of good movement patterns

In practice, this means:

  • Skills are first learned in controlled conditions

  • Then applied to aerobic and race-relevant efforts

  • And reinforced across weeks and blocks of training

The goal is not “perfect pool swimming”, but robust, repeatable swimming that works on race day.

Lanes & Ability Levels

Lanes are organised by current ability, not labels.

A few important things to know:

  • Lanes are flexible and reviewed regularly

  • Moving lanes is normal and encouraged

  • Progress is based on skill execution, awareness, and consistency, not ego

If you’re unsure which lane you’re in:

  • Start conservatively

  • Speak to a coach

  • We’ll guide you

Being in the “right” lane matters more than being in the “fast” lane.

Equipment: What You’ll Need

Required

  • Swimwear

  • Goggles

  • Swim hat (TCC hat if you have one)

Strongly recommended

  • Pull buoy

  • Short fins

Used when advised

  • Hand paddles

  • Other tools introduced by the coach

Equipment is used as a teaching aid, not a shortcut.
We’ll always explain why we’re using something and how it should feel.

Pool Etiquette & Session Expectations

To keep sessions flowing smoothly for everyone:

  • Arrive early and be ready on the poolside

  • Listen to set briefings

  • Push off at appropriate intervals

  • Let faster swimmers pass at the wall

  • If you need rest, take it, then rejoin

Most importantly:

  • Ask questions if you’re unsure

  • Be open to feedback

  • Respect other swimmers and the session structure

Everyone is here to improve, at different speeds and stages.

How Progress Happens

Improvement doesn’t come from one session.

You’ll notice progress when:

  • Movements start to feel more natural

  • Breathing becomes calmer

  • You hold form for longer

  • Efforts feel easier at the same pace

Consistency is the biggest driver of change.

We’ll guide you on:

  • When to push

  • When to focus on control

  • When to simplify and reset

Communication & Support

We communicate session updates and information via:

  • TeamUp

  • WhatsApp groups

  • Direct coach contact when needed

If you’re:

  • Returning from injury

  • Feeling unsure

  • Struggling with a particular aspect of swimming

Let us know. Coaching works best when it’s a two-way conversation.

Your Next Step

For now, your only job is simple:

  • Turn up

  • Stay open-minded

  • Focus on one thing at a time

You’re part of the squad now, and we’re looking forward to helping you become a more confident, capable swimmer.

Welcome to TCC.

Coach Chris W, Chris D and Kylie.
Get Up, Get Out & Get It Done.