SOPSC:

1. Transition Competition Squad

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

Training Times

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
AM	-	5.15 - 6.45	-	5.15 - 6.45	-	-
PM	5 - 6.30	5 - 6.30	-	-	5.15 - 6.45	-

Cost:

$165 per month

2. Junior Competition Squad

Coach: Daniel Benvenuti

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	-	5.15 - 6.45	-	5.15 - 6.45	-	6 - 8
PM	4.30 - 6.30	-	4.30 - 6.30	-	4.30 - 6.30	-

Cost:

$170 per month

3. State Competition Squad

Coach: Kaz Suzuki

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 - 6.30	-

Cost:

$175 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	4 - 6.30	-	-

Cost:

$185 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	-	4 - 6.30	4 - 6.30	4 - 6.30	-

Cost:

$185 per month

6. NSW HP Hub Program

Coach: Adam Kable

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.)

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