Squads

The Squad program runs year-round in the heated Diving and Olympic Pools providing a fun and enjoyable environment for all swimmers, with a focus on personal improvement and participation in swimming as a sport.

All junior squads run in conjunction with the public school terms. School holiday training is available.

Squad assessments by appointment only. Please email the Head Coach to make an appointment: felix.johnson@innerwest.nsw.gov.au

There are a range of different squad programs for different ages and levels. 

  • Mini Squad
  • Development Squad
  • Challenge Squad
  • Teen Fit Squad
  • Competitive Squads
  • Adult Squads

MINI SQUAD

Mini Squad is an entry level class designed for swimmers who have graduated from the LTS program here at LPAC, or have been assessed by the Head Coach as suitable for this squad.

Goals:

  • Improve basic motor learning and stroke technique in all four (4) strokes using various stroke development drills/skills over short distances of 25 metres
  • Improve endurance and introduce speed
  • Introduce racing starts, racing finishes and freestyle turns
  • Learn lane etiquette
  • Introduce the use of the pace clock

Time trials are undertaken in Terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals.

Age guidelines:

7-10yrs

Attendance requirements:

Recommended attendance 1-2 per week

Duration:

45mins

Pool usage:

Summer training Mon-Sat is in the Dive Pool and Olympic Pool
Winter training Mon-Fri is in the Indoor Pool 1
Winter Saturday is conducted in the Dive and Olympic Pool

DEVELOPMENT SQUAD

This squad is designed for swimmers who have learnt the basics of squad training and the basic drill movements in all four strokes.

Goals:

  • Improve gross movements and refine the coordination in all four competitive strokes.
  • Improve endurance and speed.
  • Improve on competitive racing skills.
  • Components include starts and finishes for all 4 competitive strokes. Refinement of freestyle turns.
  • Learn how to time their swims over short distances of 25 metres to 50 metres.
  • Prepare for School, Zone and Regional swim meets.

Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals.

Age guidelines:

8-10yrs

Attendance requirements:

1-2 sessions per week

Duration:

60mins

Pool usage:

All sessions are conducted year round in the dive pool. Saturdays, Olympic Pool & Dive Pool.

CHALLENGE SQUAD

This squad aims to develop skilled swimmers who participate in swimming as a sport, be it school, club, inter-club swimming, nippers, or even water polo.

Goals:

  • Develop swimming stamina through more complex endurance and speed swim sets
  • Increase swim session distances up to 2km in an hour
  • Advance the use of the pace clock and begin to swim to set repeat times through the use of the pace clock
  • Refine racing skills
  • Refine technique in all 4 competitive strokes
  • Prepare swimmers for School, Zone and Regional swim meets.

Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals.

Age guidelines:

9-12yrs

Recommended attendance:

1-3 sessions per week

Duration:

60mins

Pool usage:

Training is conducted year round in the outdoor pools. 4.00pm sessions are in the Olympic pool. 5.00pm sessions are in the dive pool. Saturday sessions are in the Olympic and Dive Pool.

TEEN-FIT SQUAD

This program is for teenagers who want swim for fitness and recreation or to improve their fitness level for school level swimming, water polo, triathlon racing, surfing or surf lifesaving.

This squad can cover 2 to 3 kilometres in 60mins.

Various training sets are used with the goal of increasing endurance and speed.

Goals:

  • Improve swimming ability and stroke technique through the use of various drills.
  • Technique development
  • School Competition preparation and Water Polo fitness

Age guidelines:

12-17 years

Recommended attendance:

1-3 sessions per week

Duration:

60mins

Pool usage:

Monday - Friday sessions are conducted in the Dive Pool.

Saturday sessions are conducted in the Dive & Olympic pools

COMPETITIVE SQUADS

The competitive squads at LPAC are for the more serious athletes who are motivated to compete at club, inter club, Metropolitan, State and National level competition. The squad also caters for elite junior level Water Polo players and triathletes.

Swimmers who train the competitive squads will be identified as having talent and / or commitment to swimming, water polo or triathlon.

The Head Coach will inform swimmers of their selection into the competitive squad program.

Performance and attendance requirements are a pre-requisite for these squads. Please note that if a child does not consistently attend the required number of sessions per week, they will be placed into a squad indicative of their previous training commitment level.

Silver Squad

Age guidelines:

The minimum age for this squad is 8yrs.

Requirements:

To be selected by the Head Coach swimmers will need to demonstrate the following qualities :

  • Sound technique all of the four strokes
  • Conform to training squad requirements
  • Competitive swimmers should already be a member of, and be making regular attendance at Leichhardt Swim Club in summer months.
  • Undertake training on a regular year round basis, including holiday periods.
  • Competitive swimmers should race for Leichhardt Swim Club external swim meets (as recommended by the Head Coach)
  • Train a minimum of 3 sessions per week. Maximum 4 sessions per week
  • Able to read and understand the pace clock and whiteboard
  • Able to train repeat swims @ 1min 50m free, @ 2min per 100 free and @ 2min30sec for 100 I.M.

* All swimmer movements will be at the discretion and encouragement of the Head Coach

* Non-competitive swimmers can be considered for inclusion (by discretion of the Head Coach).

Gold Squad (Competitive)

Age guidelines:

The minimum age for this squad is 9yrs.

Requirements:

To progress to Gold squad, swimmers will need to meet the following pre-requisites:

  • Undertake training on a regular year round basis, including holiday periods.
    Show strong technique in all of the four strokes
  • Conform to training squad requirements
  • Competitive swimmers should already be a member of, and be making regular attendance at Leichhardt Swim Club in summer months.
  • Competitive swimmers should race externally for Leichhardt Swim Club at targeted meets (as recommended by the Head Coach).
  • Attend a minimum of 3 sessions per week, maximum of 5 sessions per week
  • Competitive Swimmers should participate in target meets and non-target meets all year round (as recommended by the coach).
  • Able to read and understand the pace clock
  • Able to train repeat swims 55sec per 50 FS, @1min45sec per 100 FS, @ 3min45sec per 200 FS, @ 2min per 100 for IM
  • A land training session is highly recommended.

* All swimmer movements will be at the discretion and encouragement of the Head Coach.

* Non-competitive swimmers can be considered for inclusion (at the discretion of the Head Coach).

Performance Squad (Competitive)

To participate or progress to the Performance squad swimmers need:

  1. To be selected by the Head Coach
  2. Competitive swimmers should have already qualified for Metropolitan Championships or aiming towards State Age qualification.
  3. Water Polo players and triathletes should be at NSW level (selected in State teams).

Age guidelines:

Minimum age is 11.5 years

Attendance requirements:

A minimum of 4 sessions per week on a year round basis, with a willingness to take their training to the next level, as advised by the coach. Success often matches commitment.
School, Water Polo and triathlon success - 4 sessions per week
Metropolitan success – 5-6 sessions per week
State age success - 6 to 7 sessions per week

Duration:

1.5hr and 2hr sessions.

Performance Squad requirements:

  • Demonstrate the ability to maintain 20-30km per week in training (eg 5 x 4km sessions).
  • Demonstrate sound technique in all 4 strokes
  • Regular and consistent attendance at the dry land sessions provided. This is considered a high priority by the coach for the swimmer to achieve.
  • Ability to train repeat swims 20x100m freestyle @ 1.30, 10x100 IM training @ 1.45 plus 20x50 FS kick @ 60s
  • Weekly attendance at Leichhardt Swim Club meets in the summer months
  • Regular target meet attendance all year round (as recommended by the head coach)
  • Attendance at Region organised meets (Metropolitan South East)
  • Attendance at non-target meets regularly to boost race conditioning and skills
  • Swimmers must be able to read and understand the pace clock and whiteboard independently.
  • Punctuality is an important quality to demonstrate at this level of swimming.

* All swimmer movements will be at the discretion and encouragement of the Head Coach

ADULT SQUADS

Adult Swim-Fit

A one hour session is specifically designed for the ‘not so confident squad’ swimmer.

The swimmer should be able to swim at least 200m of freestyle non-stop.

The sessions aim to extend the swimmer in their strength and endurance. The Swim-Fit class aims to develop more confidence, achieve personal goals and create good lifestyle habits (and maybe get a little addicted along the way!).

Swimmers can use this squad to help them make the transition to the adult squad classes. Flippers, pull buoy and hand paddles are required for this squad. Swimmers can join at any time.

See LPAC website for current session times and prices

Casual, 10, 20 and 50 visit entry passes can be purchased.

If you are an adult swimmer and think you meet the requirements for the squad you can join in at any time. You can pay a casual entry on your first visit or purchase a decrement pass.

Adult Squad

The Adult Squad is designed for advanced swimmers who are able to swim 2km or more. Most sessions cover between 3km-4km.

The Adult Squad at LPAC caters for those who enjoy their swimming and wish to do so for fitness or enjoyment, as well as providing challenging sets for fitness swimmers, tri-athletes, ocean, and masters swimmers.

Flippers, pull buoy and hand paddles are required for this squad. Swimmers can join at any time. Call LPAC reception for current session times and prices or see the LPAC squad program time table.
Casual entry passes can be purchased.

See LPAC website for current session times and prices

Casual, 10, 20 and 50 visit entry passes can be purchased.

JOINING THE SQUAD PROGRAM

Junior Squad

To join our junior program you will need to have a swimmer assessment.

Make an appointment with the Head Coach of Squad Programs during assessment periods.

Assessments are free of charge and take approximately 10 minutes to complete.

EQUIPMENT REQUIRED FOR SQUAD SWIMMERS

  • Swim Cap ( All Squad Levels)
  • Goggles ( All Squad Levels)
  • Flippers ( All Squad Levels)
  • Water bottle ( All Squad Levels)
  • Mesh kit bag ( All Squad Levels)
  • Pool Buoy - (Performance, Gold Squad, Adult Swim-Fit and Adult Squads only)
  • Front breathing snorkel – (Performance & Gold squad only)
  • Hand Paddles - (Performance, Adult Swim-Fit and Adult Squads only)

 

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Page last updated: 20 Nov 2018