Squads
Squads
Our Squad Program is a great way for your child to advance and refine their swimming skills whilst most importantly enjoying and having fun in the water all year round.There is opportunity to join the local swim club and develop competitive swimming skills. Our team of qualified coaches deliver specialised programs and work with each swimmer to achieve results with each swimmer.
Ages 8+ | 2-3 Sessions a Week (1hr)
Mini Squad is the perfect entry point for swimmers new to squad training. With a focus on stroke technique, dives, and turns, this program builds confidence and fitness while encouraging participation in club nights and local races.
Skill Focus
Develop correct technique in Freestyle, Backstroke, Breaststroke, and Butterfly to establish a strong base for future progress.
Practise tumble turns, open turns, and streamline push-offs to improve efficiency at the wall.
Participate in club night and junior-level meets to gain race experience in a supportive and fun setting.
Learn safe and effective dive techniques, including how to start races from the blocks or poolside.
Understand the basics of swimming in a squad environment—lane order, circle swimming, coach listening, and respectful teamwork.
Begin aerobic-based training and learn how to complete short-distance sets with focus and correct technique.
1 hour sessions
SwimFit is designed for swimmers who want to stay active and improve technique without the pressure of competition. This squad supports fitness-focused swimmers with structured, coach-led sessions that build endurance, efficiency, and overall swim strength in a social and flexible environment.
Skill Focus
Focus on improving technique across all strokes to maximise speed, reduce drag, and swim more effectively.
Swim for health, enjoyment, and performance without the demands of competitive racing.
Ideal for students balancing other sports, this program complements outside training without rigid commitments.
Balance endurance sets with speed work to support both cardiovascular fitness and sprint ability.
Use targeted drills and training tools to strengthen technique, streamline, and stroke timing.
Stay motivated in a fun, supportive group of like-minded swimmers focused on personal goals and improvement.
Ages 9-13 | 3-5 Sessions per week (1hr, 15mins)
Bronze Squad is our junior competitive squad, focusing on the development of race techniqueand skills, with an introduction into conditioning. In this squad swimmers are targeting to compete at school, local club races and competitive swim meets.
Skill Focus
Continue to refine all four strokes with a focus on streamlining, reduced drag, and technical efficiency across longer distances.
Introduce structured sets focused on building endurance and developing sprint speed, preparing swimmers for effective training habits.
Learn how to approach a race tactically—pacing, breathing control, stroke count awareness, and racing different distances.
Practise competitive dive starts, fast underwater phases, and smooth turn execution for 50m to 200m events.
Understand basic training zones, set structures, and how to follow a coach-led session with consistency and focus.
Prepare for club nights, local carnivals, and development meets with a positive mindset and race-day routine knowledge.
Ages 14+ | 3+ Sessions per week (1hr, 30mins)
Silver Squad focuses on the development of advanced race technique and skills and a continuation of conditioning for performance. In this squad swimmers are actively participating at club & area meets with a major focus on State Championships.
Skill Focus
Develop strategies and pacing plans for mid-distance races with a focus on consistent stroke technique and race splits.
Refine starts, streamline efficiency, underwater kicks, and transition timing for minimal resistance and maximum speed.
Use tools like stroke counting and tempo training to refine race pace technique and maximise stroke efficiency.
Build the capacity to handle higher training volumes and intensity, while learning the importance of effective recovery.
Train across both aerobic and anaerobic energy systems to develop sustained effort, speed bursts, and finish strength.
Strengthen competition mindset, goal-setting habits, and focus under pressure for racing at regional and state level meets.
Ages 12+ | 3+ Sessions per week (2hr)
Gold Squad is our elite competitive squad and focuses on advanced race technique, skills and strategy. This program combines pool, dry land training and sport science services as a part of physical preparation for elite performance. This squad targets State Championships and theAustralian National Age/Open Championships.
Skill Focus
Follow tailored race plans and season builds based on athlete goals, target events, and individual strengths.
Target performance gains with specific sets designed to increase lactic tolerance, oxygen efficiency, and explosive power.
Practice real-race scenarios, split strategies, and opponent pacing to build tactical confidence at state and national meets.
Fine-tune all four strokes with a focus on technical precision, low drag, and sustainable speed across all distances.
Sharpen every technical edge—reaction time, breakout distance, underwater kick count, and strong finishes.
Build mental resilience, competition mindset, and habits around nutrition, mobility and rest to support peak performance.