Squads

The Squad program runs 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.

Junior squads (Mini, development, challenge, teen fit and teen swim) run 48 weeks a year with a 4 week break over the December/January school holidays.

Senior squads (Silver, gold and performance) run 50 weeks a year with a 2 week break over December/January.

Squad assessments by appointment only.

Please email the Head Coach to make an appointment at angelo.basalo@innerwest.nsw.gov.au.

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

Mini Squad

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

Goals:

  • Learn lane etiquette and learn to listen to instructions from the coach who will be out of the water
  • Improve basic motor learning and stroke technique in all four (4) strokes using various stroke development drills/skills over short distances
  • Improve endurance and introduce speed
  • Further develop streamline
  • Introduce racing starts, racing finishes and freestyle turns

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:

Up to 11years old

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.
  • Further develop Streamline in all four strokes
  • Components include starts and finishes for all 4 competitive strokes. Refinement of freestyle turns and introduction to the other three competitive stroke turns.
  • Learn how to time their swims over short distances of 25 metres to 50 metres.
  • Prepare for School, Zone and Regional swim meets by learning the basic rules  of correct starting instructions and rules of swimming.

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:

Up to 12 yrs old

Attendance requirements:

Recommended 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 with an introduction to more complex drills in all four strokes and refine all aspects of competitive Starts, Turns & Finishes. 

Goals:

  • Further develop swimming stamina through more complex endurance and speed swim sets
  • Increase mileage whilst still maintaining correct TECHNIQUE & SKILLS (Starts, Turns & Finishes) .
  • Further develop all four competitive TURNS through more repetitions & introduce correct Individual Medley Turns.
  • Prepare swimmers for School, Zone, Regional & other swim meets by learning the rules of correct starting instructions and competitive rules of swimming.

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:

Up to 13yrs old

Attendance requirements:

1-3 sessions per week

Duration:

60mins

Pool usage:

Training is conducted year round in the outdoor pools.

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 or surf lifesaving etc.

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

Various training sets are used with the goal of improving endurance and speed for the swimmers chosen water sport.

Goals:

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

Age guidelines:

13-17 years

Recommended attendance:

1-3 sessions per week

Duration:

60mins

 

Senior squads

Senior 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.

All swimmers in the Senior Squads here at Leichhardt will be selected and assessed by the Head Coach.

The Senior Squads at LPAC are for those swimmers who wish to take their swimming more seriously and who are motivated to compete at Club, Inter Club, Metropolitan, State Age, State Open, National Age, National Open and International Levels

All swimmers in the competitive squads at LPAC must be a member of the Leichhardt Swim Club and make regular attendances at the Leichhardt Swim Club in the summer months.

Swimmers who train in the competitive squads will be identified as having talent and/or the commitment to attaining the above standards.

The Head Coach will inform swimmers and parents of their selection to the Senior Squad program and ascertain if the swimmer is capable and prepared to commit to the requirements of the program

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

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

For the current Senior Squad timetable please download the below PDF.

LPAC Senior Squad timetable 2020 (PDF 120.2KB)

Silver Squad

Goals:

  • Develop swimming stamina through more complex endurance and speed swim sets
  • Increase mileage while still maintaining correct technique and skills (Starts, Turns and Finishes)
  • Further develop all four competitive turns and Individual Medley turns through more repetitions and specific practices
  • Prepare swimmers for school, zone, regional and NSW Metropolitan swim meets by learning the rules of correct starting instructions and competition rules of swimming

Attendance requirements:

  • 2-3 sessions per week

Requirements:

  • Become a member of the Leichhardt Swim Club
  • Make regular attendance at Leichhardt Swim Club days in Summer months
  • Be prepared to race for Leichhardt Swim Club at external meets (as recommended by the Head Coach)
  • Set a minimum goal and showing commitment to attaining qualifying standards for the NSW Metropolitan Swimming Championships in either or both Winter and Summer seasons
  • Undertake training on a regular year-round basis, including holiday periods where feasible
  • Must be willing to attend 3 sessions per week which includes one of the morning sessions for a Term before moving forward to Gold Squad

Age guidelines:

Up to 12 years old.

Duration:

60 minute lesson.

Pool usage:

  • Training is conducted year-round in the outdoor pools
  • Sessions are in the Olympic pool Monday to Friday afternoons and in the Dive pool on Wednesday and Saturday Mornings

Gold Squad (Competitive)

Goals:

  • Further develop all training energy systems through more complex training methods
  • Increase mileage while still maintaining correct technique and skills
  • Build strength and improve flexibility by attending regular dry-land sessions
  • Prepare swimmers for school, zone, regional, metropolitan and NSW State Championship swim meets

Attendance requirements:

  • 5-7 sessions per week
  • Minimum 5 sessions per week

Requirements:

  • Become a member of the Leichhardt Swim Club
  • Make regular attendance at Leichhardt Swim Club days in Summer months
  • Be prepared to race for Leichhardt Swim Club at external meets (as recommended by the Head Coach)
  • Set a minimum goal and showing commitment to attaining qualifying standards for the NSW State Swimming Championships in either or both Winter and Summer seasons
  • Undertake training on a regular year-round basis, including holiday periods where feasible
  • Must be willing to attend a minimum of 5 sessions per week
  • Must be willing to attend 7 sessions per week for a Term before moving forward to Performance Squad
  • Attend at least 1 Dry-Land session per week unless prior arrangements have been discussed with the Head Coach

Age guidelines:

Up to 17 years old.

Duration:

  • 1 hour 30 minute sessions
  • 2 hour 30 minutes with Dry-Land session

Pool usage:

  • Training is conducted year-round in the outdoor pools.
  • Sessions are in the Olympic pool Monday to Thursday afternoons
  • Sessions are in the Olympic pool Monday, Tuesday, Thursday and Friday mornings
  • Sessions are in the Dive pool on Saturday Mornings

Performance Squad (Competitive)

Goals:

  • Continue developing all training energy systems through more complex training methods
  • Increase mileage while still maintaining correct technique and skills
  • Build strength and improve flexibility by attending regular dry-land sessions
  • Prepare swimmers for Metropolitan, NSW State, National Age and Open Championship swim meets

Attendance requirements:

  • 7 - 9 Sessions per week
  • Recommended 9 sessions per week

Requirements:

  • Be a member of the Leichhardt Swim Club
  • Make regular attendance at Leichhardt Swim Club days in Summer months
  • Be prepared to race for Leichhardt Swim Club at external meets (as recommended by the Head Coach)
  • Set a minimum goal and showing commitment to attaining qualifying standards for the Australian Swimming Championships
  • Undertake training on a regular year-round basis, including holiday periods where feasible
  • Must be willing to attend a minimum of 7 sessions per week
  • Attend Dry-Land session unless prior arrangements have been made with the Head Coach

Age guidelines:

Minimum age 13 years girls - 14 years boys.

Duration:

  • 1 hour 45 minutes or 2 hour sessions
  • 2 hours 30 minutes with Dry-Land session

Pool usage:

  • Training is conducted year-round in the outdoor pools
  • Sessions are in the Olympic pool Monday to Thursday afternoons
  • Sessions are in the Olympic pool Monday, Tuesday, Thursday and Friday mornings
  • Sessions are in the Dive pool on Saturday Mornings

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: 25 Jan 2021