1. Transition Competition Squad
Coach: Alana Francis
This
squad is the entry level to the competitive pathway at SOPAC. Swimmers will be
required to join the SOPAC swimming club. Swimmers will work at developing all
strokes, developing starts and underwater skills and learning how to compete in
individual medley races. Swimmers will start to develop their aerobic system.
Swimmers will be introduced to competitive swimming at club and area meets.
Training requirements:
Minimum of 3 session per week + membership to SOPAC Swimming
Club
Kit bag:
Kickboard, snorkel, fins, pull-buoy (All with name clearly
marked)
Training
Times
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|
AM | 5.00 - 6.45 | - | 5.00 - 6.45 | 5.15 - 6.45 | - | - |
PM | - | 4.30 - 6.30 | - | 4.30 - 6.30 | 4.30 - 6.30 | - |
Cost:
$170
per month
2. Junior Competition Squad
Coach: Daniel Kucheruk
Swimmers
in this squad will continue to develop their competition race skills. They will
continue to refine their starts, turns and underwater skills. At this level
swimmers will achieve a greater aerobic capacity, leading to greater volume in
training sessions. Swimmers will also undertake dry land activities in the 30
minutes prior to training in the afternoon (4:30 – 5:00pm)
Training requirements:
Minimum of 4 session per week + membership to SOPAC Swimming
Club
Kit bag:
Kickboard, snorkel, fins, pull-buoy (All with name clearly
marked)
Training
Times
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|
AM | 5.00 - 6.45 | - | 5.00 - 6.45 | 5.00 - 6.45 | - | - |
PM | 4.00 - 6.30 | 4.30 - 6.30 | 4.30 - 6.30 | 4.30 - 6.30 | - |
Cost:
$180
per month
3. State Competition Squad
Coach: Daniel Benvenuti
As a rough guide, swimmers should train half of their age plus or
minus a session. For example, a 10 year old should train 5 sessions, plus or
minus 1 session.
Athletes in this squad will be training at a consistent level.
Swimmers will have attained state qualifying times. This is a medley based
squad in which swimmers will focus on all strokes.
Training requirements:
Each athlete is expected to maintain a full training load (4-6
sessions per week) + membership to SOPAC Swimming Club
Kit bag:
Kickboard, snorkel, fins, pull-buoy, paddles, band (All with
name clearly marked)
Training
Times
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|
AM | - | 5 - 7 | - | 5 - 7 | 5 - 7 | 6 - 8 |
PM | 4 - 6.30 | 4 - 6.30 | 4 - 6.30 | - | 4 - 6 | - |
Cost:
$180
per month
4. National Age Performance Squad
Coach: Ryan Frost
Due to the performance nature of this squad, there is a performance
based criteria assigned. Swimmers in this squad will have achieved multiple
National Age qualifying times or are at a training level that is consistent
with the attainment of a National Age qualifying time in the near future. In
addition, swimmers must meet attendance and trainability requirements.
Selection into this squad will be in consultation with the Head Coach and
National Age Performance Coach. Athletes will be reviewed annually or when the
circumstances warrant a review.
Training requirements:
Each athlete is expected to maintain a full training load (6-7
sessions per week + gym) + membership to SOPAC Swimming Club
Kit bag:
Kickboard, snorkel, fins, pull-buoy, paddles, band (All with
name clearly marked)
Training
Times
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|
AM | 5 - 7 | 5 - 7 | - | 5 - 7 | 5 - 7 | 6 - 8 |
PM | - | 4 - 6.30 | 4 - 6.30 | Gym | 4 - 6.00 | Gym (AM) |
Cost:
$190
per month
5. Senior Performance Squad
Coach: Matt Brown
This
squad is for athletes who have achieved National Open qualification or are a
senior National Age qualifier. Swimmers will be accepted into this squad via
consultation with the Head Coach. This is a performance squad for athletes that
devote their full focus to swimming. Athletes will be reviewed annually or when
the circumstances warrant a review.
Training requirements:
Each
athlete is expected to maintain a full training load (8-9 sessions per week +
gym) + membership to SOPAC Swimming Club
Kit
bag:
Kickboard,
snorkel, fins, pull-buoy, paddles, band (All with name clearly marked)
Training
Times
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|
AM | 5 - 7.15 | 5 - 7.15 | 5 - 7.15 | - | 5 - 7.15 | 6 - 8 |
PM | 4 - 6.30 | Gym | 4 - 6.30 | 4 - 6.30 | 4 - 6.30 | Gym (AM) |
Cost:
$190
per month
6. NSW HP Hub Program
Coach: Adam Kable
NSW Hub High Performance Program
The High Performance program that operates out of the SOPAC pool
is the pinnacle of the program. Entry to this squad is via approval from Adam
Kable and the NSW Technical Director Ron McKeon.
Training requirements as per direction of HP team and Coach. It
is expected that members of the NSW Hub program treat the membership like a
full-time job, with part-time university study or part-time work worked around
training.)