Squads

Mini Squad is an entry level class designed for swimmers who have graduated from the Learn to Swim program, or have been assessed by the Head Coach as suitable for this squad. This squad is called Advanced Learn to Swim at Annette Kellerman Aquatic Centre.

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 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 11 years old

Attendance requirements:

Recommended attendance 1-2 per week

Duration:

45 min classes
 

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 and further develop their racing skills
• Further develop streamline in all four strokes
• Components include starts and finishes for all four 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:

60 min lessons
 

This squad aims to further develop skilled swimmers with an introduction to more complex drills in all four strokes and refine all aspects of competitive starts, turns and finishes.

Goals:

• Further develop swimming stamina through more complex endurance and speed swim sets
• Increase mileage whilst still maintaining correct technique and skills (starts, turns and finishes)
• Further develop all four competitive turns through more repetitions and introduce correct individual medley turns
• Prepare swimmers for School, Zone, Regional and other swim meets by learning the rules of correct starting instructions and competition 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 13 years old

Attendance requirements:

1-3 sessions per week

Duration:

60 min lesson 

This squad is designed to cater for younger swimmers who want to swim for fitness or for those swimmers who have started their swimming a little later in their years and are more comfortable to swim with swimmers of similar age range.

Goals:

• Learn lane etiquette
• Improve basic motor learning and stroke technique in all four strokes using various stroke development drills/skills over varied distances
• Develop endurance and introduce speed
• Further develop streamline  
• Introduce streamline, racing starts, racing finishes and freestyle turns

Age guidelines:

Up to 15 years old

Attendance requirements:

1 session per week

Duration:

60 min lesson    
 

This program is for teenagers who want swim for fitness and recreation or to improve their fitness level for school level swimming, 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
• Further develop stroke technique
• School competition preparation

Age guidelines:

15-18 years old

Recommended attendance:

1-3 sessions per week

Duration:

60 min lesson
 

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 strokes
• Improve endurance and speed
• Improve and further develop their racing skills
• Further develop streamline in all four strokes
• Components include starts, turns, finishes for all four strokes, development of competition skills
• Prepare for school, zone and regional swim meets by learning the basic rules of correct starting instructions and rules of swimming

Attendance requirements:

• 2-3 sessions per week
• Recommended minimum 2 sessions per week

Requirements:

• Become a member of a registered swim club
• Make regular attendance to club races in the summer months
• Be prepared to race at external meets (as recommended by the Head Coach)
• Undertake training on a regular year-round basis, including holiday periods where feasible

Age guidelines:

8 to 11 years old.

Duration:

60 and 75 minute sessions available.

Equipment required:

Fins and snorkel.
 

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:

Minimum 4 sessions per week.

Requirements:

• Become a member of a registered swim club
• Make regular attendance to club races in the summer months
• Be prepared to race 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
• Dryland activation sessions available before all sessions

Age guidelines:

9 to 15 years old.

Duration:

75, 90 and 105 minute sessions available (depending on location)

Equipment required:

Fins, hand paddles, and snorkel.

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 a registered swim club
• Make regular attendance to club races in the summer months
• Be prepared to race 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
• Dryland activation sessions available before all sessions

Age guidelines:

13+ years old

Duration:

90 min - 2.5 hour sessions (2.5 hours with dry-land session)

Equipment required:

Fins, hand paddles, and snorkel
 

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:

• Become a member of a registered swim club
• Make regular attendance to club races in the summer months
• Be prepared to race 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

Duration:

90 min - 2.5 hour sessions (2.5 hours with dry-land session)
All swimmer movements will be at the discretion and encouragement of the Head Coach

Equipment required:

Fins, hand paddles, and snorkel.