Squads

Program Structure

Our program is structured around progressive loading to improve performance whilst not overworking young swimmers. Our junior sessions are shorter to avoid burnout and retain swimmers in the sport. 


We have launched a new Training Schedule and Squad Program where 3 new squads have been introduced; Mini Dolphins with shorter sessions to enable a smoother transition for swimmers from Learn to Swim programs, and Performance Potential and Elite Squads, with the aim of producing Australian Open medallists and place swimmers on National Teams, competing at major events such as Commonwealths, Worlds and Olympic Games.

Mini Dolphins

Mini Dolphins is a place to develop a love of swimming for sport and fitness. Swimmers will develop Breaststroke technique with correct timing and increase fitness and technique to complete Freestyle and Backstroke over longer distances.

 

Our Mini Dolphins train once a week and must be at least 7 yrs+ old.

Currently 1 swim session per week (30 min session)

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Dolphins

Dolphins are novice swimmers who ready to start to extend their fitness and confidently complete multiple laps of each competitive stroke. Dolphins will continue to develop their skills redefining their breaststroke technique and will start to be introduced to butterfly and race starts. 

 

Our Dolphins train twice a week and must be at least 7 yrs+ old.

2 swim sessions per week (30 - 45 minute sessions)

Bronze

Bronze is our entry level squad for competitive swimming.

Our Bronze swimmers are developing stroke technique across all four strokes.  They have an understanding of training skills and baseline fundamental racing skills.

3 swim sessions per week (1-1.5hrs sessions including group core)

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Silver

Swimmers in Silver squad will be able to swim all 4 strokes and have a basic knowledge of starts, turns and finishes. They will develop technique, aerobic fitness and speed.

4 swim sessions per week (1.5hr sessions inc group core)

Gold

Gold swimmers continue to develop their technique, aerobic fitness and speed. Swimmers have achieved, or are aiming to achieve Jnr State qualifying times or want to progress in their swimming.

6 swim sessions per week (1.5-2 hour sessions)

inc. poolside core/ circuits sessions

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Platinum

Platinum squad is the pinnacle of our competitive section before moving into our performance squads. Platinum swimmers will gain excellent aerobic ability having finessed their technique throughout their training and will already have gained State qualifying times. 

7 swim sessions per week (1.5-2 hour sessions)

inc. 3 x poolside core/ circuits

Performance Potential

Performance Potential swimmers are skilled in all 4 strokes, starts, turns and finishes and have developed aerobic ability. Swimmers have achieved, or are working towards, National qualifying times. 

7 swim sessions per week (2hr sessions)

+ 2 strength & conditioning + poolside core/circuits

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National

National swimmers work towards perfecting their skills and have usually achieved, or are working towards, Australian Age & Open qualifying timesheets. Swimmers will usually be on a Performance Pathway program.

8 swim sessions per week (2hr sessions)

+ 2 strength & conditioning
+ 3 poolside core/circuits/band session

Elite

Elite squad are swimming at Open National level and who are targetingNational podium finishes. Elite supports swimmers aiming for selection to representing their country at International swimming competitions. 


9 swim sessions per week (1.5-2 hours)
+ 3 strength & conditioning + 2 poolside core/ circuits

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Swimmer

Fitness Squad

We are now offering Fitness Squads for swimmers who love and want to swim but can't commit to our Squad Program due to commitments in other sports.

Options depend on your swimming ability.

Option 1: 2 sessions per week

Option 2: 1 session per week