Squads

LPAC SQUAD PROGRAM

The LPAC Squad program runs year-round in the heated Diving and Olympic Pools.
The coaches at LPAC are committed to providing a fun and enjoyable environment for all swimmers, with a focus on personal improvement and participation in swimming as a sport.
All junior squads run in conjunction with the public school terms.

Squad assessments by appointment only. Please email the Head Coach to make an appointment: danae.barker@innerwest.nsw.gov.au

School holiday training is available.

Mini Squad

This is the entry level to squad at LPAC. The Mini Squad is designed for swimmers who have graduated from the LTS program here at LPAC, or have been assessed by the Head Coach as suitable for this squad.
Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals. Results are given directly to swimmers at the end of the session. Swimmers are encouraged to keep these results to monitor improvement.

Goals:
To improve basic motor learning and stroke technique in all four (4) strokes using various stroke development drills/skills over short distances of 25 metres
To improve endurance and introduce speed
To introduce racing starts, racing finishes and freestyle turns
Learn lane etiquette
Introduction to the use of the pace clock
Age guidelines: 7-10yrs
Attendance requirements: 1 session per week
Recommended attendance: 1-2 sessions per week
Duration: 45mins
Pool usage: Summer training Mon-Sat is in the dive pool.
Winter training Mon-Fri is in the indoor pool 1. Saturday is conducted in the dive pool.

Development Squad

This squad is designed for swimmers who have learnt the basics of squad training and the basic drill movements in all four strokes.
Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals.

Goals:
Improve gross movements and refine the coordination in all four competitive strokes.
To improve endurance and speed.
Improve on competitive racing skills. Components include starts and finishes for all 4 competitive strokes. Refinement of freestyle turns.
Learn how to time their swims over short distances of 25 metres to 50 metres.
Preparation for School, Zone and Regional swim meets.

Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals. Results are given directly to swimmers at the end of the session. Swimmers are encouraged to keep these results to monitor improvement.

Age guidelines: 8-10yrs
Attendance requirements: 1 session per week
Recommended attendance: 1-2 sessions per week
Duration: 60mins
Pool usage: All sessions are conducted year round in the dive pool.

Challenge Squad

This squad aims to develop skilled swimmers who participate in swimming as a sport, be it school, club, inter-club swimming, nippers, or even water polo.
Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals.

Goals:
Develop swimming stamina through more complex endurance and speed swim sets
Increase swim session distances up to 2km in an hour
Advance the use of the pace clock and begin to swim to set repeat times through the use of the pace clock.
Racing skills are refined.
Technique in all 4 competitive strokes is refined.
Prepare swimmers for School, Zone and Regional swim meets. Time trials are undertaken in terms 1 and 4 to monitor swimmers performance, develop confidence in racing and prepare swimmers for the school swimming carnivals. Results are given directly to swimmers at the end of the session. Swimmers are encouraged to keep these results to monitor improvement.

Age guidelines: 9-12yrs
Attendance requirements: 1 session per week
Recommended attendance: 1-3 sessions per week
Duration: 60mins
Pool usage: Training is conducted year round in the outdoor pools. 4.00pm sessions are in the Olympic pool. 5.00pm sessions are in the dive pool. Saturday sessions are in the Olympic Pool.

Teen-Fit Squad

This program is for teenagers who want swim for fitness and recreation or to improve their fitness level for school level swimming, water polo, triathlon racing, surfing or surf lifesaving. This squad can cover 2 to 3 kilometres in 60mins. Swimmers must be a minimum of 12 years of age to swim in the Teen-Fit Squad.

Goals:
Various training sets are used with the goal of increasing endurance and speed.
Improve swimming ability and stroke technique through the use of various drills.
Age guidelines: 12yrs & Over
Attendance requirements: 1 session per week
Recommended attendance: 1-3 sessions per week
Duration: 60mins
Pool usage: All sessions are conducted year round in the dive pool.

 

Competitive Squads

The competitive squads at LPAC are for the more serious athletes who are motivated to compete at club, inter club, Metropolitan, State and National level.
Swimmers will only be selected for competitive squads if they are a member of the Leichhardt Swim Club. Swimmers will be identified as having talent and/or commitment to swimming as a sport. The Head Coach will inform swimmers of their selection into the competitive squad program.
Performance and attendance requirements are a pre-requisite for these squads. Please note that if a child does not consistently attend the required number of sessions per week, they will be placed into a squad indicative of their previous training commitment level.

Silver Squad

The minimum age for this squad is 8yrs.
To progress to Silver squad, swimmers need to display the following desirable qualities.
A willingness to undertake training on a regular year round basis, including holiday periods.
Demonstration of sound technique all of the four strokes
Demonstrates a willingness to conform to training squad requirements
Regular swim club attendance during the summer months
Introduce racing at external swim meets (as recommended by the Head Coach)
Willingness to train a minimum of 3 sessions per week. Maximum 4 sessions per week
Can read and understand the pace clock and whiteboard
Ability to train repeat swims @ 1min10 per 50 free, @ 2.15 per 100 free and @ 2min30sec for 100 I.M.
* All swimmer movements will be at the discretion and encouragement of the Head Coach

Gold Squad (Competitive)

The minimum age for this squad is 9yrs.
To progress to Gold squad, swimmers will need to meet the following pre-requisites.
Must undertake training on a regular year round basis, including holiday periods.
Demonstration of strong technique in all of the four strokes
Demonstrates a willingness to conform to training squad requirements
Minimum of 3 sessions per week, Maximum of 5 sessions per week
Weekly club attendance in the summer months
Participation in target meets, non-target meets all year round (as recommended by the coach).
Ability to read and understand the pace clock
Ability to train repeat swims 60sec per 50 FS, @ 2.00 per 100 FS, @ 3min45 per 200 FS and @ 2.15 per 100 for IM.
Land training session is highly recommended.
* All swimmer movements will be at the discretion and encouragement of the Head Coach.

Performance Squad (Competitive)

To participate or progress to the Performance squad swimmers will:
1. Need to be selected by the Head Coach
2. Have already qualified for Metropolitan Championships or be aiming towards State Age qualification

Age guidelines: Minimum age is 10yrs & 6 months
Attendance requirements: A minimum of 4 sessions per week on a year round basis, with a willingness to take their training to the next level, as advised by the coach. Success often matches commitment.
School success - 4 sessions per week
Metropolitan success – 5-6 sessions per week
State age success - 6 to 7 sessions per week
Duration: 1.5hr and 2hr sessions.

Performance Squad requirements:
As a minimum, is able to demonstrate the ability to maintain 20-30km per week in training (eg 5 x 4km sessions).
Demonstrate sound technique in all 4 strokes
Regular and consistent attendance at the dry land sessions provided. This is considered a high priority by the coach for the swimmer to achieve.
Ability to train repeat swims 10x100m freestyle @ 1.40.00, 10x100  IM training @ 2mins plus 10x50 FS kick @1min10sec
Weekly attendance at Leichhardt Swim Club meets in the summer months
Regular target meet attendance all year round (as recommended by the head coach)
Attendance at Region organised meets (Metropolitan South East)
Attendance at non-target meets regularly to boost race conditioning and skills
Swimmers must be able to read and understand the pace clock and whiteboard independently.
Punctuality is an important quality to demonstrate at this level of swimming.
* All swimmer movements will be at the discretion and encouragement of the Head Coach

ADULT SQUADS

Adult Swim-Fit

A one hour session is specifically designed for the ‘not so confident squad’ swimmer. The swimmer should be able to swim at least 200m of freestyle non-stop. The sessions aim to extend the swimmer in their strength and endurance. The Swim-Fit class aims to develop more confidence, achieve personal goals and create good lifestyle habits (and maybe get a little addicted along the way!). Swimmers can use this squad to help them make the transition to the adult squad classes. Flippers, pull buoy and hand paddles are required for this squad. Swimmers can join at any time. Call LPAC reception for current session times and prices or see the LPAC squad program time table.
Casual entry or decrement passes can be purchased.

Adult Squad

The Adult Squad is designed for advanced swimmers who are able to swim 2km or more. Most sessions cover between 3km-4km.
The Adult Squad at LPAC caters for those who enjoy their swimming and wish to do so for fitness or enjoyment, as well as providing challenging sets for tri-athletes, ocean swimmers and masters swimmers.
Flippers, pull buoy and hand paddles are required for this squad. Swimmers can join at any time. Call LPAC reception for current session times and prices or see the LPAC squad program time table.
Casual entry or decrement passes can be purchased.

Frequently Asked Questions

How Can I Join the LPAC Squad Program?

It's easy! If you are a swimmer wishing to join our junior program you will need to have a swimmer assessment. Please phone the Aquatic Centre to make an appointment with the Head Coach of Squad Programs during assessment periods.
Assessments are free of charge and take approximately 10 minutes to complete.
Once you have had your swimmer assessment and been recommended a squad level, pick up a timetable at reception or the website: www.lpac.nsw.gov.au to check session listings, and approach our receptionists to organise an enrolment during booking periods.
If you are an adult swimmer and think you meet the requirements for the squad you can join in at any time. You can pay a casual entry on your first visit or purchase a decrement pass.

What Equipment do Swimmers Need to Bring?

Swim Cap
Goggles
Flippers
Water bottle
Pool Buoy - Performance, Gold Squad, Adult Swim-Fit and Adult Squads only
Front breathing snorkel – Performance squad only
Hand Paddles - Performance , Adult Swim-Fit and Adult Squads only
It is recommended that all swimmers bring their own mesh kit bag to every session.

How many sessions per week should my child train?

The Mini, Development, Challenge & Teen-Fit Squads have no minimum attendance requirements, however you might like to discuss the benefits of attending two or more sessions per week, as this can greatly assist in the learning process.
The competitive squads have attendance requirements:
SILVER: Minimum 3 sessions per week. Maximum 4 sessions per week
GOLD: Minimum 4 sessions per week. Maximum 5 sessions per week
PERFORMANCE: Minimum 4 swim sessions per week. Regular and consistent attendance at the dry land sessions provided.

SWIM CLUB 

The Leichhardt Swimming Club is a volunteer based swim club that is run by the swimmers and their families. The LPAC coaching staff are not employed to work for the swim club. However, coaches are directed to encourage all swimmers to join the swim club to enhance the swimmers skills and confidence, leading to better performances. Participating in swimming club activities will allow you the opportunity to put into practice what swimmers are learning in the squad program. The Leichhardt Swimming Club is one of the few clubs in Sydney that remains “family friendly”. It focuses on swimmers of all ages. You will see swimmers as young as 4 yrs old from the Frog & Dolphin level in the Learn to Swim Program competing in the 15m dog paddle or freestyle race with the assistance of their parents or club patrons. If you pop your head into the pool on a Club Day you will see young swimmers (beginners & experienced) & even the veterans (yes the parents race too!) competing in some exciting handicap & scratch racing.

Swim Club starts on the second Saturday of October and finishes in mid March. Races commence at 7.30am and usually concludes by 10am.