By Charlotte Dalton-Howells

 

The Beginning 

 

When I first connected with the City of Glasgow Swim Team, their ambition was clear: they wanted to help improve their strength and conditioning programme. The swimmers train consistently, stay healthy throughout the season and perform at their best when it mattered most. Swimmers are susceptible to shoulder, lower back, and knee issues which can hinder swimmer availability during key phases of the year. Although the swimmers from City of Glasgow worked hard in the pool, the coaching staff were keen to ensure that important physical qualities were developed to improve robustness and performance. 

 

From the outset, this was going to be a collaborative relationship. We at Athlete Focused wanted to act as a professional partner to the Club. Using my experience of working in both high performance and youth sport, I was clear in my approach to this project: take the time to understand the club’s environment, coaching philosophy and long-term goals.  

 

Onboarding: Listening Before Acting 

 

Before delivering any sessions, we invested time in listening. Through initial meetings with coaches and club management, we gained a clear understanding of how the programme operated across the year, where challenges typically arose and what performance goals the club valued most. We discussed injury trends, swimmer availability, and the demands placed on athletes at different ages and stages. 

 

This onboarding stage helped to shape a bespoke offering specific to the needs of the club, rather than a generic training programme. It also helped establish trust early on, as coaches saw that we were intent on fitting into the club’s ecosystem rather than changing it. By sharing Athlete Focused’s values and my person-centred coaching philosophy with the Club, the coaches felt reassured that their athletes would be supported by someone who prioritises care, communicates honestly, and makes decisions based on evidence and best practice 

I also delivered education workshops for coaches, parents, and swimmers, explaining why land training matters for swimmers, how it supports both performance and injury reduction, and what athletes should expect at different stages of their development. This transparency helped create buy-in across the club and positioned us as a visible, integrated presence. 

 

Baseline Profiling: Starting with Evidence 

 

A key principle for me was that planning should be guided by evidence rather than assumption. Before structured training began, all swimmers completed baseline profiling appropriate to their age and stage of development. This process included movement screening, strength and power tests relevant to swimming, and specific shoulder strength assessments to identify potential risk factors. I shared the content and progression of the profiling battery with all squad coaches in advance. This not only ensured they understood which metrics were relevant to their athletes but also gave them the opportunity to ask questions and provide feedback. Including the coaches in this helped to build relationships and further supported the collaborative approach of working. 

This process provided valuable insight for both coaches and athletes. It highlighted where swimmers were well prepared physically and where targeted work was needed. Importantly, it created objective benchmarks that we could revisit throughout the season to demonstrate progress in a meaningful way. 

 

Designing the Season: Adapting to Needs 

 

Using the insights from onboarding and profiling, I worked with the coaching team to map out a season-long physical preparation plan aligned to the swim calendar. Rather than treating land training as copy-paste set of generic exercises, I delivered the programme in blocks, each with a clear purpose linked to the phase of swim training and upcoming competitions. 

For performance squads, I used detailed athlete profiling, competition schedules and ongoing monitoring of training loads to guide decision-making. Data from physical assessments, injury history and performance metrics informed the selection and timing of training blocks. During high-volume swim periods, land training focused on supporting robustness and recovery. As key meets approached, the emphasis shifted towards developing strength and power qualities that influence starts, turns and underwater performance. Regular re-profiling and review points were built in, allowing for adjustments based on athlete progress, feedback and unforeseen challenges. 

For development and junior squads, I focused on long-term athlete development principles and the specific needs of younger swimmers. Here, the key decision drivers included the athletes’ stage of physical and psychological development, movement competency, and enjoyment of training. I prioritised fun and energetic sessions which allowed for gradual development of fundamental movement patterns, introducing a variety of activities with an emphasis on games and skill-based challenges. As swimmers matured, I gradually incorporated more structured strength and conditioning elements, always ensuring that activities remained age-appropriate and enjoyable.   

 

Differentiating for Age and Stage 

 

I recognised that swimmers at different ages require different inputs. For junior development squads (aged 9–13), sessions prioritised movement literacy, helping young swimmers master fundamental movement patterns such as squatting, lunging, jumping, hopping co-ordination and balancing. Training was designed to be fun and interactive, often involving games and challenges. For youth age group squads (12–16), I began to introduce more structured strength training alongside continued work on movement quality, always tailored to the athlete’s stage of development and technical competence. 

For the performance squads, the focus shifted further towards developing strength and power qualities that transfer directly to race performance. For swimmers balancing university and work commitments, they were provided with flexible hybrid model of training, ensuring they could maintain physical development despite academic pressures and changing schedules. 

 

Delivery: Athlete-Centred and Integrated 

 

Throughout the season, I was a consistent presence on poolside, in the gym, and at key competitions. This visibility allowed me to adapt training in real time based on how athletes were coping with swim loads. I always aimed to keep the delivery athlete-centred, adjusting sessions to individuals where needed and communicating the purpose behind each activity. Regular re-testing of strength, power, and movement qualities demonstrated progress and reinforced the value of the programme. 

The structure of land training sessions was tailored to the needs and competitive demands of each squad. High Performance swimmers participated in three land sessions per week, National Performance swimmers had two sessions, and National Age Group, Junior Age Group, and Junior Development squads each completed one session weekly. This progression reflects the increasing training requirements and competition intensity as athletes move through the squads. 

For performance squads, who have a heavy pool training schedule, it was essential to understand their overall workload. I worked closely with the coaches to monitor swimming periodisation and competition schedules, which enabled me to identify windows of opportunity to target specific physical qualities. For example, in the off-season or early season, we focused on slow tempo work to develop control, stability, and posture. As competitions approached, the emphasis shifted to explosive, low-volume training designed to prime athletes for peak performance while limiting fatigue. 

By collaborating with coaches and responding to the demands of each phase of the season, I was able to deliver a flexible and responsive programme that supported both immediate performance and long-term development for every athlete 

 

Impact Across the Season 

 

As the season progressed, the impact of the programme became increasingly clear. Coaches observed fewer interruptions to training from preventable injuries and greater consistency across demanding training blocks. Swimmers demonstrated improved starts, turns, and underwater phases, and profiling data showed measurable improvements in strength, power, and movement quality 

 

A particularly rewarding aspect of this project was the opportunity to conduct my own case studies within the club environment. I designed and implemented studies on isometric training methods and a targeted shoulder strengthening programme, integrating these directly into the performance training sessions. This allowed me to observe, in real time, how different training methodologies influenced the athletes’ adaptations and physical qualities. For example, the isometric training case study (Figure 1 & 2) provided valuable insights into how sustained muscle contractions could contribute to improvements in strength without the muscle soreness associated with traditional methods, while the shoulder strengthening programme (figures 3-5) was aimed at reducing shoulder injury and pain; enhancing performance in key swimming movements. 

 

Fig. 1 bar graph showing improvements in lower body strength within the National Performance Squad through land training twice per week in-season. 

Fig. 2 bar graph showing improvements in lower body power within the National Performance Squad through land training twice per week in-season. 

 

 

 

Fig 3-5 bar graphs showing the change in posterior shoulder strength in I, T and Y positions for High Performance Squad from undertaking “shoulder strengthening programme” twice per week through the short course season. 

 

The club was very supportive and encouraging of these research efforts, which further demonstrated the strength of our working relationship. Coaches and athletes were open to trying new approaches and provided valuable feedback throughout the process. This collaborative environment not only enhanced the quality of the studies but also helped embed a culture of continuous learning and evidence-based practice within the team. 

I was especially pleased that some of this research was recognised through a poster presentation at the 2025 UKSCA Conference in Nottingham. Sharing these findings with the wider strength and conditioning community was a highlight and reinforced the value of integrating applied research into everyday coaching practice. 

Perhaps most importantly, swimmers developed a better understanding of their own preparation and took greater ownership of their development. For example, the High Performance group adopted individualised “pre-pool” activation and mobility routines, where each athlete completed a land-based warm-up specific to their needs. The coaching staff noticed improvements in posture, especially around the mid-back and shoulders, as a result of these sessions. 

Overall, the season not only delivered measurable improvements in performance and injury prevention but also fostered a culture of curiosity, collaboration and athlete ownership within the club. 

Voices from the club 

“It’s clear how much Charlotte cares about helping young people develop not just physically, but also in their confidence and wellbeing. Her sessions are engaging, inclusive, and always delivered with enthusiasm. It has been a real pleasure working with Charlotte, and the impact she has on the swimmers is clear to see..”
— Heather Albin, Head Coach 

 

“I find gym sessions really enjoyable and important in maintaining my strength and mobility Charlotte’s understanding of swimming has ensured that our land programme directly benefits our performance in the pool.”
— Alice, High Performance Swimmer 

 

“I’ve really enjoyed going to Charlotte’s gym sessions as she has improved my performance in the gym as well as in the pool. By connecting our S&C programme with our swimming, Charlotte has helped me to stay injury-free while training 6-7 days a week.”
— Heidi, High Performance Swimmer 

 

“The sessions are really fun. My favourite parts are the races and being able to choose the game we play.”
— Junior Development swimmer 

 

Reflections 

Looking back, I believe the ongoing success of this project has arisen from our commitment to being professional, honest, and caring in every interaction. I made it a priority to listen, to understand the club’s culture and goals, and to offer solutions grounded in evidence and best practice. By tailoring the programme to the specific needs, ages and stages of each swimmer, Athlete Focused provides a service that was truly athlete-centred. My aim was always to empower individuals, build confidence and support both immediate performance and long-term development.