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At Willoughby Swim Squads we encourage our swimmers to swim a minimum of twice a week. Whilst we do offer some lessons once per week we prefer our swimmers to swim regularly. Coach Paul Hardman suggests that the fitness component that is introduced when swimming regularly ensures the rate of improvement in our swimmers is sustained. Many parents are often disappointed with the rate of progress when swimming once per week. Swimming is a sport that requires patience and consistency of practice. There are so many new skills to learn in all 4 strokes before we see our children swimming well. Coordination at this young age is constantly being challenged and improved, and your consistency with ensure that your child join the ranks of being a strong and capable swimmer.
Mini Squads – Stingrays
45 Minutes Duration
Our Stingray classes are 45 minutes in duration, and you can swim between 2-4 times per week. Paul’s personal recommendation is 2-3 times per week. Swimmers at this level should be able to swim 25 in all 4 strokes with a reasonable level of execution. Attention to correct breathing, maintenance of a level body alignment and a range of drill progressions are used in all 4 strokes to progress and develop technique. We aim to develop technique to the best of the swimmer’s ability because we know that technique is much easier to improve when the swimmer is young. Dives, turns, finishes and learning how to swim fast are regular items of practice at this level of swimming. Strong kicking practice also recognises the importance of kicking in developing a great swimming stroke.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 7.00-7.45 a.m. | 7.00-7.45 a.m. | 7.00-7.45 a.m. | 7.00-7.45 a.m. | 7.00-7.45 a.m. | |
| 4.00-4.45 p.m. | 4.00-4.45 p.m. | 4.00-4.45 p.m. | 4.00-4.45 p.m. | 4.00-4.45 p.m. | 3.00-3.45p.m. |
Developmental Squads – Sea Lions
60 Minutes Duration
Our Sealion classes progress swimmers to the next level of swimming. We continue to refine and develop technique, whilst exploring the importance of good discipline and its relationship to good technique. Breathing patterns, stroke length, body position manipulation and a variety of drills are used to master technique. Great kicking is encouraged. Training sets and the importance of learning how to use the clock to improve swimming are explained. This is an excellent squad for all school carnival focussed swimmers and the young developing competitive swimmer. Paul’s personal recommendation for swimmers at this level is between 2-5 sessions per week depending on age ability and aspiration.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 6.45-7.45 a.m. | 6.45-7.45 a.m. | 6.45-7.45 a.m. | 6.45-7.45 a.m. | 6.45-7.45 a.m. | |
| 4.45-5.45 p.m. | 4.45-5.45 p.m. | 4.45-5.45 p.m. | 4.45-5.45 p.m. | 4.00-5.15 p.m. | 3.45-3.45 p.m. |
Competitive Transition Sealions to Swordfish
Our Competitive Transition Squad identifies talented Sealion swimmers and transitions them towards our competitive Swordfish squads. Swimmers at this level can choose between lessons in Sealion and Swordfish squads with the goal of improving training capacity, increasing session duration and frequency with the purpose of becoming a competitive swimmer. Swimmers will be swimming with the top squad at times and will need to bring a strong level of fitness, a basic understanding of training sets and programs and know how to use of the pace clock to guide their swimming. They must be a registered Willoughby Swim Club member competing regularly on Club nights and training all year-round including holiday periods. A minimum of 3 to 5 sessions per week of which at least 1 will be a morning session.
Competitive Squads – Swordfish
90 minutes Duration
Swimmers at this level demonstrate the ability, commitment and desire to progress to competition swimming and will be encouraged to join the Willoughby Swim Club. Training sets are designed to challenge the swimmer and fitness and capacity become an important part of the swimmer’s development. Technique continues to evolve and swimmers may start to specialise and develop a preference for specific strokes and distances. Both endurance and sprint training are used to diversify training. At this level of swimming, coaches will be looking for a commitment to the training process and encouraged to swim between 4-5, 90 minute sessions per week depending on age and ability.
ADULT SWIMMING
Our adult squad swimmers are former competitive swimmers, triathletes or regular ocean swimmers who have a strong enthusiasm for regular squad training and maintain a high level of fitness. To participate in these squads, you will need to repeat swim at 1.40 per or faster and be able to sustain that pace of swimming for up to 3 kilometres. You will be challenged with up to 1.5 hours of swimming at a range of intensities and will be surrounded by developing competitive swimmers. If this sounds like you, we would love to hear from you. Our adult numbers and offerings are small due to limited lane space but the quality is very high. Come and join us and watch how your swimming will improve.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 5.15-6.45 a.m. | 5.15-6.45 a.m. | 5.15-6.45 a.m. | 5.15-6.45 a.m. | 5.15-6.45 a.m. | 7.00am-8. 30a.m |
SWIMFIT
Our Swimfit program targets older teenagers from 14 years who have a desire to maintain their fitness whilst going through the demands and challenges of schoolwork. Once a week our swim fit swimmers get together for a challenging yet social yet fun hour of swimming. We practice all types of training, we don’t get too serious but we do like to practice well and improve skills with a healthy focus on improving steady endurance and speed.
Due to limited lane space we only do 1 session per week, but if you are interested in doing more you can combine Swimfit with any Sealion session particularly the Werdnesday night class from 6-7pm or Saturday afternoon from 3.45-4.45pm for a similar style of workout.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 6.00-7.00pm | 6.00-7.00pm |
How many times a week should I swim?
At Swim Squads we encourage our swimmers to swim a minimum of twice a week. Whilst we do offer some lessons once per week we prefer our swimmers to swim regularly. Coach Paul Hardman suggests that the fitness component that is introduced when swimming regularly ensures the rate of improvement in our swimmers is sustained. Many parents are often disappointed with the rate of progress when swimming once per week, but it is a sport that requires patience, consistency of application and regularity. There are so many new skills to learn in all 4 strokes before we see our children swimming well. Coordination at this young age is constantly being challenged and improved, and your consistency of practice with ensure that your child join the ranks of being a strong and capable swimmer.
