Gold Squad
Squad Level: Junior Advanced
Age Range: 9 years – 14 years
No. of Sessions/week: 4 - 5 (including dryland)
Session Duration: 90 mins
Training Pool: 50m outdoor pool (25m length)
Squad Description: Race-specific training prepares swimmers for competition. Specific sets are prescribed to continuously improve speed and endurance, while stroke technique and skill development remain the primary focus.
Minimum Criteria: Swimmers are competent and competing in all four competitive strokes. Swimmers are expected to perform specific training drills to enhance technical skill and must be physically and mentally capable of swimming 3.5km–4.5km within a 90-minute training session. Swimmers are introduced to performance goals and will spend more time training for specific events. An introduction to dry land strength training is implemented at this level.
Squad Expectations:
Swimmers take part in Club Nights
Swimmers take part in competitions if they are aged 9 years and over
Swimmers participate in strength and conditioning training with the squad
Swimmers have SWA membership
Under 12 years old swimmers must be accompanied to and from pool deck by an adult or responsible person
No Parents on Pool Deck Policy (with the exception of “Watch Week”):
We request that parents wishing to observe their children training remain on the grandstand side of the pool or seated well back from the pool deck area. It is important that parents are seated beyond eye contact with their children while they are training to avoid distraction by the parent’s presence.
Watch Week:
We invite all parents to come along during the first week of each month to observe the training sessions and catch up with the coach before or after training.
Session Times:
Monday 5.30am – 7.15am
Tuesday 5.30pm – 7.00pm
Wednesday 5.30am – 7.15am
Thursday 5.30pm – 7.00pm
Friday 5.30pm – 7.00pm
