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 Squad  sessions:


Summer: terms 4 & 1

Richmond Council pool, (down from Woolworths)

Days: Wednesdays and Fridays 4pm - 5pm



Winter: terms 2 & 3 

324B Windsor St. Richmond (opposite Coles)

Winter Times: Thursday nights 5.45pm -  6.45pm


Cost: $11 per child


Duration: 1 hour sessions





¨       To have teaching consistency in all four competitive strokes, 


¨       To have teaching consistency in all competitive dives,  


¨       To have teaching consistency in all competitive turns,


¨       Help produce and pass through an excellence in teaching stroke techniques,


 ¨       Help produce and pass through an excellence in stroke style,


¨       Exchanging of teaching skills and techniques,


¨       To keep in touch with updated teaching methods,


¨       Keeping up to date with squad programming.




There are some children that can handle intense coaching at a very young age. They will always do well however, experience has taught me that they very rarely stay in the sport due to over training and burn out. It is up to you as a coach/parent to allow your child to progress through the various stages of squad advancement without overt raining and burning out.

 Children’s bones grow rapidly. However ligaments, tendons and muscles need time to develop. Exercise shortens muscles. Intense training (e.g. In excess of 4 x 1hour sessions per week for an 6 year old child) could be detrimental to overall physical development of a young child. This scenario holds true for all growing children, particularly through puberty. Some athletes of this world are lucky enough to have developed an adult body early on in life and can handle heavy training, however,  this is not so for all athletes !

 I can’t emphasize enough the importance of not overstressing the young swimmer’s body in the early developing years. In later years we often see athlete’s succumbing to a number of unexplained complaints, chronic fatigue syndrome, glandular fever, joint and muscle disorders. This can often be directly related to overt raining in early years.

 A large part of an athlete’s success is mental attitude. It’s hard to stay psychologically focused if you are constantly suffering from injury (joint and muscle strain.).

 Exercise strengthens muscles however, it also shortens them at the same time. You may have noticed we stretch before, during and after swimming sessions.  This helps prevent muscle strain and also aids in lengthening muscle and ligaments for the developing athlete.

 If you are unsure as to how many sessions per week are suitable for your child please ask me or any of my  team.  We are only too happy to discuss your child’s swimming program with you.

 Remember swimming is a long-term commitment. Champions are not made overnight. It takes hard work, direction and dedication to achieve. Be prepared for a lot of fun, plateaus, temporary setbacks, as well as medals, ribbons and records. They’ll all come with a sensible training program, achievable goal setting, and above all perseverance!

 Take the healthy, sensible approach!

  I hope you find this information is useful.  It’s up to the swimmer to work hard and achieve their goals. One to two hours of a good training attitude is not too much to ask if the athlete really wants to achieve.


With over 30 years of coaching experiance under our belts and a history of District, State and National swimmers we have all the techniques and knowledge needed to take you child to where they would like to go with their swimming, for fun, general fitness or competition.


Supervised by the only Silver licensed ASTA coach in the Hawkesbury, we are now conducting squad training during the summer season at Richmond council pool Just down the road from Richmond Woolworths.


Squad Session:  

The non-competitive/cross trainer, teenagers, three to foursessions per weeks should been ample swim training to see good results at school level and to keep your fitness levels up for a strong, healthy lifestyle. 


The four to six year old child should be attending one to two stroke sessions per week and having fun at all sports.  We want children to still be swimming at sixteen, have great stroke technique and love swimming. 


The seven to eight year old child should be concentrating on club swims, club records, district championships, local carnivals, school carnivals and should be attending a regular three good “quality” sessions per week plus other sports. We want these swimmers to have fun in training, gain confidence, endurance and by now, becoming aware of times that are being done and looking at what times they are swimming. 


The nine and ten year old competitive swimmer who wants to achieve metro times should be attending four to five “quality” sessions per week plus cross training each week. Training at this age should still be fun and these athletes should have a good balanced diet. To keep them focused they also need a good realistic goal to swim towards. Small early season goals such as PB’s and seasonal goals such as a club record, making the state relay team as well as metro or state qualifying times. At this age they also still need to have one other sport. 


The eleven and twelve year old a competitive swimmer who wants to achieve metro times is to train a good quality five to six sessions per week plus cross training weekly. Have a good balanced diet and know that all the hard work that they are doing is for them selves, so that they can achieve their goals. These swimmers should also have another sport. 


For the thirteen and fourteen year old competitive athlete who wants to achieve competitive goals such as Metro, State and National times should train hard for up to 10 sessions per week plus cross training weekly. They must be willing to train hard as we are now getting into the tough age groups where qualifying times are very fast, school work is loaded on and a time consuming social life is beginning. We need to help these swimmers to be focused. They must have a well balanced diet with good sleeping patterns. If this is not achieved they will not reach their goals. 


And for the fifteen + years and older swimmer who wants to achieve competitive qualifying times they must train to up to 14 sessions per week to keep up with other competitors, plus gym, the gym instructors will advise these athletes on how many sessions are required, as well as set them a progressive program which is in line with their major competitions – age and maturation dependant. Competitors at this age are usually dedicated, motivated and high achievers. Some are here for their parents, these athletes are disruptive and non compliant.

Training is hard and having made it through all the prep years of swimming these dedicated athletes deserve to reach their goals they set for themselves. They still need parental and coach support, direction and a healthy well balanced diet and as always achievable goals. 


All swimmers need to have consistency in their training program, i.e. attend the recommended sessions for two week then miss the next, attend half the next. This approach will not work, the athlete will fail., Consistency is the key. Also, Parents also get mixed up with cross training and swim sessions, cross training is an added extra and not instead of water sessions.