Programs

Junior Challenge is designed for the athletes who are still deciding if swimming is their focus. It is designed for athletes aged 9-14 who have demonstrated technical proficiency in all four strokes.

Commitment: Commitment and training frequently is vital to the improvement of all junior swimmers and the coaching staff require junior swimmers to practice 2 to 3 times per week and have the choice of attending meets and club nights.

Objectives:

1. Looking to become St Hilda’s Swim Club, surf club and/or water polo club members
2. Aiming to qualify for area championships, Andrews Cup, SLSC Branch/Metro championships
3. Improve stroke technique and movement in the water
4. Learn race skills (starts/turns/underwater work)
5. Improving kick base and ability to hold themselves in the water while performing program building blocks.
6. Develop push starts to do underwater streamline underwater kicks and breaststroke pull-outs
7. Learn to read a pace clock

Equipment: Water bottle, short blade fins (preferably DMC Fins), snorkel, kickboard, pull buoy, swim cap and goggles.

Target Competition: School competitions, transition and development meets and club nights.

Club Member: Preferred

Junior Performance Squad is designed for athletes aged 9-12 years who have shown commitment and talent required of an elite Junior swimmer.

Commitment: They need to show they are committed to both training and racing and determined to have a high level of proficiency committing to 4 – 5 sessions weekly.

Candidates should have previously shown a work ethic that is reflective of the squad’s ambitions and goals and have maintained a minimum of 4+ sessions weekly prior to joining the squad.

Objectives:

1. Aiming to qualify for Age Nationals, QLD State Championships, metro/branch SLSC Championships and club nights
2. Learning to perform all skills consistently
3. Learn race plans and tactics with the coaches
4. Working with coaches to constantly be improving stroke technique
5. Develop coordination movement and proprioception
6. Learning to set race goals with guidance from a coach
7. Learning basics of training expectations and standards
8. Learn to maintain correct technique under stress and long aerobic swims
9. Improvement on the feel of the water
10. Start to have an understanding of S&C work
11. Learn the team values

Equipment: 2L water bottle, snorkel, short blade fins (preferably DMC Fins), kickboard, pull buoy, hand paddles, swim cap and goggles.

Health and Injury Management: Athletes are expected to communicate with the squad coach if they have any injuries and physio screenings may be recommended.

Target Competition: Swimming Gold Coast Championships and meets, school competitions and club nights.

Club Member: Essential

The Senior Training Squad is designed for athletes aged 12+ who have a desire to train for competitive club swimming at a state level, school swimming, surf training to a national level, triathlons, water polo and general fitness. Senior Training is a fitness-based squad that is aimed at school and surf swimmers, in addition to athletes who use swimming to cross train.

Commitment: Swimmers are to commit to 6+ sessions per week.

Equipment: 2L water bottle, snorkel, short blade fins (preferably DMC Fins), kickboard, pull buoy, hand paddles, swim cap and goggles.

Health and Injury Management: Athletes are expected to communicate with the squad coach if they have any injuries and physio screenings may be recommended.

Target Competition: Swimming Gold Coast Championships and meets, school competitions and club nights.

Club Member: Essential

The National Age Development Squad is designed for athletes aged 15 – 17 years who have shown potential in both commitment and ability to be future National Age athletes.

National Age Development squad members commit to 6-8 sessions weekly, this is to be coordinated with Coaches. Candidates should have previously shown a work ethic that is reflective of the squad’s ambitions and goals and have maintained a minimum of 5+ sessions weekly prior to joining the squad.

Commitment: Athletes will complete 6 to 8 sessions weekly. Commitment to the program will be negotiated with the squad coach on an individual basis. Candidates will have previously shown work ethic that is reflective of the squad’s ambitions and goals.

Equipment: 2L water bottle, snorkel, short blade fins (preferably DMC Fins), kickboard, pull buoy, hand paddles, swim cap and goggles.

Health and Injury Management: Athletes are expected to communicate with the squad coach if they have any injuries and physio screenings may be recommended.

Target Competition: National competitions and championships, Swimming Gold Coast and Swimming Queensland championships and meets, school competitions and club nights.

Club Member: Essential

The National Age Performance squad is designed for athletes aged 16+ who have shown commitment and talent required of a National Age athlete.

Commitment: Athletes discuss with Head Coach on a training plan, including how often they will be training. Commitment to the program will be negotiated with the squad coach on an individual basis. Candidates will have previously shown work ethic that is reflective of the squad’s ambitions and goals.

Equipment: 2L water bottle, snorkel, short blade fins (preferably DMC Fins), kickboard, pull buoy, hand paddles, swim cap and goggles.

Health and Injury Management: Athletes are expected to communicate with the squad coach if they have anu injuries and physio screenings may be recommended.

Target Competition: National competitions and championships, Swimming Gold Coast and Swimming Queensland championships and meets, school competitions and club nights.

Club Member: Essential

These sessions are aimed at swimmers wanting to increase their aerobic fitness and develop skills along the way.