Performance Squad

Bronze Advanced Squad: (11yrs-14yrs)

This squad is for State level swimmers. Movement to Bronze Adv. includes 5-6 sessions per week (minimum 1 weekday AM session). To move into Bronze Advance Squad swimmers MUST be age of 11yrs+ and acquire minimum 1 of the NSW Swimming State Qualifying times. Ages 13 years and over must achieve minimum 3 Metropolitan times excluding 50m events. This basis of the squad is to further develop IM and aerobic capacity. Entry to Squad is subject to coach’s decision. Swimmers in this squad are to attend at least 5-6 sessions per week. Wednesday Circuit Class is available for you to attend followed by 5-7pm swim session.

Swimmers will also need to achieve the following times in

  • Positive approach & mature attitude in training sessions must be shown in squad.
  • 200fs with tumble turns & bilateral breathing ( minimum JX Tier 3 Time)
  • 200bk with tumble turns & bent arm pull action (minimum JX Tier 3)
  • 100 Fly & correct turns (minimum JX Tier 3)
  • 100IM & turns (minimum JX Tier 3)
  • Stroke technique in 4 strokes & s’lining
  • Competition racing start
  • Correct finishes in all strokes
  • Streamlining
  • Targeted meets (that qualify for)
  • Goal setting & working toward objectives
  • Stretching & body weight exercises – Situps/pushups & squats everyday!
  • Take responsibility of training equipment at each session
  • Attendance of targeted swim meets
  • Review on swimmer’s performance will determine their ability to remain in the squad
  • Swimmers will have formal seasonal meetings with coaches regarding goal setting, training, athlete monitoring/management.

NOTE: Entry into this squad is by invitation of the coaching team and management only. Meeting essential criteria does not guarantee entry into squad.

Gold Squad: (14yrs+)

This level is for competitive RIPPLES swimmers that have achieved 1 individual NSW State Open Qualifying time or 1 individual National Age/Open qualifying times. Gold Squad swimmers are to achieve 1 State Open qualifying times in any event and must achieve 1 National qualifying time (Age/Open). Swimmers must maintain standard to remain in squad and must compete at State Open or National Championship events. Selection into squad is by invitation only.

This level of swimmer must be dedicated and focused on achieving their ultimate goal. Attending all training sessions on time & being enthusiastic, having a professional attitude. Swimmers must attend targeted meets. Test sets are introduced and more advanced levels of programs.

Regular consultation with the coach regarding goal setting, cross-training exercise, advance athlete monitoring and management are to be adhered to. 14yrs & Over gym programme is introduced & Exercise Physiologist supplied at major swim meets (when possible) for your use.

The following is expected from Gold level swimmers:

  • Recommended 8 – 10 sessions per week.
  • State Open/ National Team –Age & Open Nationals.
  • Attendance to these sessions as directed by coach.
  • Positive approach & mature attitude in training sessions must be shown in squad.
  • Results to achieve National Qualifying times are required.
  • Efficiency at slow speed is a prerequisite for efficiency at high speed.
  • Swimmers must have a high level of competency in all of the above requirements of previous squad levels and must have high knowledge of the rules of the sport.
  • Review on swimmer’s performance will determine their ability to remain in the squad on a 6 month basis.
  • TIMES (minimum) Swimmers are to achieve 1 State Open qualifying times in any event or swimmers must achieve 1 National Qualifying Times.
  • Maintain National Qualifying Times.

NOTE: Entry into this squad is by invitation of the coaching team and management only. Meeting essential criteria does not guarantee entry into squad.