Squads Pathway
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)
Cost: $190 per month
Coaches: Anne Donaire – Wed (am), Fri (am), Fri (pm)
Matthew Wilson – Tues (pm), Thurs (am)
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | |
|---|---|---|---|---|---|
| AM | 5.15am - 6.15am 6.15am - 7.15am |
5.15am - 6.15am 6.15am - 7.15am |
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| PM | 4pm - 5.15pm 5.15pm - 6.30pm |
4pm - 5.15am 5.15am - 6.30pm |
4pm - 5.15pm 5.15pm - 6.30pm |
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| Coach | Matthew Wilson | Anne Donaire | Matthew Wilson | Anne Donaire |
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 (4-4:30pm).
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)
Cost: $195 per month
Coaches: Anne Donaire - Mon
Pancha Thambo - Tue, Wed, Thurs
Daniel Benvenuti - Fri
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | |
|---|---|---|---|---|---|
| AM | 5am - 7am | 5am - 7am | 5am - 7am | ||
| PM | 4pm - 6pm | 4pm - 6pm | 4pm - 6pm | ||
| Coach | Anne Donaire | Pancha Thambo | Pancha Thambo | Pancha Thambo | Daniel Benvenuti |
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. 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.
Kit Bag: Kickboard, snorkel, fins, pull-buoy (All with name clearly marked)
Cost: $200 per month
Coaches: Daniel Benvenuti
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | 5am - 7am | 5am - 7am | 5am - 7am | 6.00am - 8.30am | ||
| PM | 4.00pm - 6.30pm | 4.00pm - 6.30pm | 4.00pm - 6.30pm | |||
| Coach | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti |
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 (All with name clearly marked)
Cost: $210 per month
Coaches: George Harnetty
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | 5am - 7am | 5am - 7am | 5am - 7am | 5am - 7am | 6.00am - 8.30am | |
| PM | 4.00pm - 6.30pm | 4.00pm - 6.30pm | 4.00pm - 6.30pm | |||
| Coach | George Harnetty | George Harnetty | George Harnetty | George Harnetty | George Harnetty | George Harnetty |
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 (All with name clearly marked)
Cost: $215 per month
Coaches: James Greathead
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | 5am - 7am | 5am - 7am | 5am - 7am | 5am - 7am | 5am - 7am | 6.00am - 8.30am |
| PM | 4.00pm - 6.30pm | 4.00pm - 6.30pm | 4.00pm - 6.30pm | |||
| Coach | James Greathead | James Greathead | James Greathead | James Greathead | James Greathead | James Greathead |
The High Performance program that operates out of the SOPAC pool and 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: Each athlete is expected to maintain a full training load (8-9 sessions per week + gym) + membership to SOPAC Swimming Club
Coaches: Adam Kableb