Squads & Training Schedule

Training Schedule

Monday

Dryland/Pool

16:00 - 18:00

Wednesday

Dryland/Pool

17:30 - 19:30

Saturday

Dryland/Pool

8:30 - 10:00

 Purple | Blue

Squad Level:

  • Junior Introductory

Minimum Criteria:

  • Swimmer able to demonstrate a minimum distance of 50m freestyle, 50m breaststroke and 50m backstroke with correct timing and coordination.

  • Essential to demonstrate limited knowledge of stroke starts and turns. Butterfly desirable but not essential.

The Program focuses on:

  • Swimmers will be taught to develop skills and abilities in all four competitive strokes with correct technique.

  • Swimmers will also be taught the art of ‘turns’, the concept of the pacing clock and the general rules and etiquette of squad training.

Age Range:

  • 7+

Preferred Sessions per Week:

  • 2-3 Sessions

Session Duration:

  • 1 hours Purple Squad + Dryland

  • 1.5 hours Blue Squad + Dryland

Equipment required:

  • Swim Cap

  • Goggles

  • Fins

  • Kickboard

  • Drink Bottle

Green | Yellow

Squad Level:

  • Intermediate

Minimum Criteria:

  • Criteria into this level is largely based on skill acquisition and training ability for competition purposes.

  • A swimmer should be deemed competent in all four strokes and be capable of covering 3km in a training session.

  • They should have sound knowledge and skill of all starts, turns and finishes and independently know how to use the pace clock in training.

The Program focuses on:

  • As training frequency increases, swimmers are continuously advanced in skill development while appropriately increasing distance and endurance during sessions.

  • More advanced skills for competition are refined, such as Individual Medley turns and race specific skills.

Age Range:

  • 8+

Preferred Sessions per Week:

  • 3-5 Sessions

Session Duration:

  • 1.5-2 hours + Dryland

Equipment required:

  • Swim Cap

  • Goggles

  • Fins

  • Kickboard

  • Drink Bottle

  • Pull Buoy

  • Front Snorkel

  • Hand Paddles

Training Schedule

Tuesday

Dryland/Pool

5:30 - 7:30

Wednesday Dryaland/Pool

16:00 - 18:00

Thursday

Dryland/Pool

5:30 - 7:30

Friday

Dryland/Pool

16:00 - 18:00

8:30 - 10:30

Saturday

Dryland/Pool

Red

Squad Level:

  • Advanced

Minimum Criteria:

  • Swimmers are competent and competing in all four competitive strokes.

  • Swimmers are expected to perform specific training drills to enhance technical skill and must be physically and mentally capable of swimming 3.5km–4.5km per training session.

The Program focuses on:

  • Race-specific training prepares swimmers for competition.

  • Specific sets are prescribed to continuously improve speed and endurance, while stroke technique and skill development remain the primary focus.

Age Range:

  • 12+

Preferred Sessions per Week:

  • 5-7 Sessions

Session Duration:

  • 1.5-2 hours + Dryland

Equipment required:

  • Swim Cap

  • Goggles

  • Fins

  • Kickboard

  • Drink Bottle

  • Pull Buoy

  • Front Snorkel

  • Hand Paddles

Training Schedule

Monday

Dryland/Pool

5:30 - 7:30

Tuesday

Dryland/Pool

5:30 - 7:30

Wednesday

Dryland/Pool

5:30 - 7:30

16:00 - 18:00

Wednesday

Dryland/Pool

Friday

Dryland/Pool

5:30 - 7:30

16:00 - 18:00

Friday

Dryland/Pool

6:30 - 8:30

Saturday

Dryland/Pool

Black

Squad Level:

  • Advanced

Minimum Criteria:

  • Swimmers are competent and competing in all four competitive strokes.

  • Swimmers are expected to perform specific training drills to enhance technical skill and must be physically and mentally capable of swimming 3.5km–4.5km per training session.

The Program focuses on:

  • Race-specific training prepares swimmers for competition.

  • Specific sets are prescribed to continuously improve speed and endurance, while stroke technique and skill development remain the primary focus.

Age Range:

  • 12+

Preferred Sessions per Week:

  • 5-7 Sessions

Session Duration:

  • 1.5-2 hours + Dryland

Equipment required:

  • Swim Cap

  • Goggles

  • Fins

  • Kickboard

  • Drink Bottle

  • Pull Buoy

  • Front Snorkel

  • Hand Paddles

Training Schedule

Monday

Dryland/Pool

5:30 - 7:30

Tuesday

Dryland/Pool

5:30 - 7:30

Wednesday

Dryland/Pool

5:30 - 7:30

Wednesday

Dryland/Pool

18:00 - 20:00

5:30 - 7:30

Friday

Dryland/Pool

18:00 - 20:00

Friday

Dryland/Pool

6:30 - 8:30

Saturday

Dryland/Pool