Squads Pathway
Page last updated: 20/10/2024.
To book a trial to join a SOPAC SC squad, complete and submit this form: New Squad Swimmer Enquiry Form
Aim: To foster a love for the sport of swimming. The Bottlebrush program is for swimmers who are being introduced to; or developing skills for an introduction to competitive swimming. Swimmers will be focused on developing skills across all 4 competitive strokes (Butterfly, Backstroke, Breaststroke, Freestyle), while integrating starts, turn and underwater skills practice. Swimmers that are interested, will be introduced to competitive swimming through club nights and appropriate coach supported local area meets. Participation in another sport to complement swim practice is also encouraged at this stage.
Training Requirements: Minimum of 3 and up to 5 swim sessions per week + membership to SOPAC Swimming Club.
Kit Bag: Short Blade Fins, Pull Buoy, Band, Kick Board, Snorkel, Goggles x2, Drink Bottle (All with name clearly marked). Every swimmer must have a wet-bag containing their gear.
Cost: $190 per month
Coaches: Anne Donaire and Matthew Wilson
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | |
|---|---|---|---|---|---|
| AM | Swim 5:45 - 7:00 |
Swim 5:45 - 7:00 |
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| PM | Swim 4:00 - 5:15 Swim 5:15 - 6:30 |
Swim 4:00 - 5:15 Swim 5:15 - 6:30 |
Swim 4:00 - 5:15 Swim 5:15 - 6:30 |
Swim 4:00 - 5:15 Swim 5:15 - 6:30 |
|
| Coach | TBA | TBA | TBA | TBA | TBA |
Aim: To foster a love for the sport of swimming. We aim to cultivate a positive team culture and build relationships among swimmers with similar aspirations. The Waratah program focuses on refining the technical skills of all four competitive strokes, starts, turns, underwater work. We begin to emphasise building the swimmers aerobic capacity and neuromuscular development. Additionally, we aim to educate swimmers on the physical and mental skills necessary for competing at the NSW Area, Metro, and State levels. Participation in another sport to compliment swim practice is also encouraged at this stage.
Training Requirements: Consistently attend a minimum of 4 and up to 6 swim sessions per week + membership to SOPAC Swimming Club.
Kit Bag: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle. (All with name clearly marked). Every swimmer must have a wet-bag containing their gear.
Cost: $195 per month
Coaches: Pancha Thambo
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | |
|---|---|---|---|---|---|
| AM | Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
||
| PM | Activation 4:00 - 4:20 Swim 4:30 - 6:00 |
Activation 4:00 - 4:20 Swim 4:30 - 6:00 |
Activation 4:00 - 4:20 Swim 4:30 - 6:00 |
||
| Coach | Pancha Thambo | Pancha Thambo | Pancha Thambo | Pancha Thambo | Pancha Thambo |
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to compete at an Australian Age level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence. Swimmers continue to refine the technical skills of all four competitive strokes, starts, turns, underwater work. We continue to emphasise building the swimmers aerobic capacity and neuromuscular development. Participation in another sport to complement swim practice is also still encouraged at this stage.
Training Requirements: Consistently attend a minimum of 5 and up to 7 swim sessions per week + Membership to SOPAC Swimming Club.
Kit Bag: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle. (All with name clearly marked) Every swimmer must have a wet-bag containing their gear. Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.
Cost: $200 per month
Coaches: Daniel Benvenuti
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
*Mobility 6:00 - 6:20 Swim 6:30 - 8:30 |
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| PM | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
*Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
*Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
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| Coach | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti | Daniel Benvenuti |
*Key Swim Sessions Mon PM, Wed PM, Fri PM, Sat AM
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to become and Australian Age finalist, medallist and compete at an Australian Open level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence.
Training Requirements: Consistently attend a minimum of 6 and up to 8 swim sessions + 2 gym sessions per week + membership to SOPAC Swimming Club
Kit Bag: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle. (All with name clearly marked) Every swimmer must have a wet-bag containing their gear. Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.
Cost: $210 per month.
Strength & Conditioning $25 per session
Coaches: George Harnetty
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:00 |
*Mobility 6:00 - 6:20 Swim 6:30 - 8:30 Gym |
|
| PM | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
*Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
Gym | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
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| Coach | George Harnetty | George Harnetty | George Harnetty | George Harnetty | George Harnetty | George Harnetty |
*Key Swim Sessions Mon PM, Wed PM, Fri PM, Sat AM
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to be an Australian Age Medallist, Australian Open Finalist, Australian Junior Team member and compete at the Senior Elite level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence.
Training Requirements: Consistently attend a minimum of 7 and up to 9 swim sessions + 2-3 gym sessions per week + membership to SOPAC Swimming Club
Kit Bag: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Big Paddles (hand), Kick Board, Snorkel, Drag Sox or Parachute, Goggles x2, Drink Bottle
Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.
Cost: $210 per month.
Strength & Conditioning $75 per week
Coaches: James Greathead
Timetable:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| AM | Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
Mobility 5:00 - 5:20 Swim 5:30 - 7:15 |
| PM | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
Gym | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
Gym | *Activation 4:00 - 4:20 Swim 4:30 - 6:30 |
|
| Coach | James Greathead | James Greathead | James Greathead | James Greathead | James Greathead | James Greathead |
*Key Swim Sessions Mon PM, Wed PM, Fri PM, Sat AM