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Squads & Training Schedule
Training Schedule
Monday
Dryland/Pool
16:00 - 18:00
Wednesday
Dryland/Pool
16:00 - 18:00
Saturday
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
Pool
16.00 - 18:00
Thursday Dryland/Pool
5:30 - 7:30
Thursday
Pool
16:00 - 18:00
Friday
Pool
16:00 - 18:00
8:30 - 10:30
Saturday
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
Pool
5:30 - 7:30
Wednesday
Dryland/Pool
5:30 - 7:30
18:00 - 20:00
Wednesday
Pool
Friday
Dryland/Pool
5:30 - 7:30
16:00 - 18:00
Friday
Pool
6:30 - 8:30
Saturday
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:
-
13+
Preferred Sessions per Week:
-
7-8 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
5:30 - 7:30
Tuesday
Pool
Tuesday
Pool
17:45 - 19:45
Wednesday
Dryland/Pool
5:30 - 7:30
Wednesday
Pool
18:00 - 20:00
5:30 - 7:30
Friday
Dryland/Pool
18:00 - 20:00
Friday
Pool
6:30 - 8:30
Saturday
Pool