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This squad is for the competitive swimmers age 13 years and over and they must have qualified for a NSW State time.  Seasonal planned sessions, varying between distance and sprint work using all the energy systems are carried out in this squad.  These swimmers are required and expected to attend mandatory training sessions (minimum of 5 sessions per week, National Swimmers a minimum of 7 sessions per week) and compete at targeted meets as requested by the Coach.

Test Set Entrance Criteria

  • 6 x 100 Freestyle Swim test set. Test Set : 4 Fly Kicks off the wall. No breathing inside the flags.
  • 6 x 100 No 1 Kick test set. Test Set : Boards. 1 stroke into the wall only. No change of stroke.
  • 12 x 50 IM Swim test set. Test Set : Correct Technique on ALL strokes. No breath inside flags. (Exp Brs)
  • Min 4 Fly Kicks off walls streamline. (Exp Brs)

Entrance Criteria

  • The swimmer is expected to attend the prescribed sessions as listed above.
  • Obtained a NSW State time.
  • Swimmers are expected to compete in Club Night, qualifying meets and major listed competitions.
  • Be capable of lane discipline and have knowledge of the pace clock.
  • Be able to complete the test set at the targeted times. (see below)
  • The coach must believe the swimmer to be capable of the session.  Attitude, commitment and performance are also taken into consideration.

Training Sessions


5:30 am to 7:30 am  4:30 pm to 6:30 pm


 5:30am to 7:30 am

 4:30 pm to 6:30 pm


5:30 am to 7:30 am

 4:30 pm to 6:30 pm



 4.30 pm to 6:30 pm


5:30 am to 7:30 am


Saturday 7:00 am to 9:00 am