At Northcote Swim Club, we offer a comprehensive coaching program designed to support swimmers at every level, from beginners to seasoned competitors.

Our community-focused club nurtures swimmers’ growth along a clear competition pathway, with opportunities to compete in both long-course (50m) and short-course (25m) events.

Bronze Squad

Building the foundation

Bronze Squad bridges the gap between Pre-Squad and competitive training. It focuses on building a solid technical foundation in all four strokes, with an emphasis on correct execution, competitive swimming rules, and endurance development. This squad encourages young swimmers to enjoy the sport while fostering a lifelong commitment to swimming, with a mix of structured training and fun.

Milestones

• Participate in 1-2 swim competitions
• Engage in beginner-level interclub meets and recreational swim events
• Develop proficiency in starts and turns
• Consistently swim 200m with good form
• Demonstrate proper technique in all four strokes.
• Gain a solid understanding of how to use the pace clock

• Sessions per Week: minimum 2 of 4 offered
• Session Length: 75 minutes
• Session Distance: ~1 – 1.5 km
• Age Range: 8 – 11 years

Silver Fitness Squad

Elevating skills and confidence

Silver Fitness Squad, this squad is designed for swimmers with Silver-level skills who want to stay fit in a non-competitive environment. The program focuses on refining technique and improving endurance, offering a balanced approach to maintaining fitness without the pressure of competition, ideal for swimmers seeking a more relaxed pace.

Milestones

• Ensure all strokes are performed with strong foundational skills
• Consistently swim 400m with good technique
• Execute reliable race starts and turns
• Hone pacing skills for varying swim distances, short and long.
• Become proficient in using the pace clock

• Age Range: 12 – 16 years
• Sessions per Week: minimum 2 of 3 offered
• Session Length: 105 minutes
• Session Distance: ~2-2.5 km
• Competitions: not required

Silver Race Squad

Race ready competitors

Silver Race Squad is tailored for swimmers who are ready for more intensive, race-focused training. Swimmers in this squad engage in advanced drills, technique refinement, and race preparation, with a strong emphasis on endurance and speed. The aim is to instil race specific skills and foster a deeper passion for competitive swimming.

Milestones

• Master competitive turns
• Able to swim 400m consistently well
• Build effective pacing strategies
• Master Pace clock usage
• Consistently swim 400m with proper technique

• Age Range: 12 – 16 years
• Sessions per Week: minimum 3 of 5 offered
• Session Length: 105 minutes
• Session Distance: ~2.5 – 3 km
• Competitions: required

Gold Fitness Squad

Healthy teenagers

The Gold Fitness Squad aimed at swimmers with Gold-level skills who prefer a non-competitive approach, this squad focuses on maintaining fitness and refining technique. It provides a structured yet relaxed environment, allowing swimmers

Milestones

• Improve overall fitness and endurance
• Maintain stroke technique and efficiency
• Enhance fitness endurance
• Emphasis on fitness and skill maintenance

• Age Range: 16 years
• Sessions per Week: minimum 2 of 3 offered
• Session Length: 120 minutes
• Session Distance: ~3.5-4.5 km
• Competition: not required

Gold States Squad

Competition ready

The Gold State Squad is designed for swimmers aiming to compete at regional or state levels.
Training is more intense, emphasizing race-specific strategies, speed, and endurance. Regular
competition is a key component, with sessions tailored to fine-tune performance in preparation for competitive meets.

Milestones

• Compete at district and State level competitions
• Achieve State qualifying times
• Demonstrate strong performances across multiple strokes
• Introduce strength training
• Focus on advanced stroke technique
• Introduce strength training into the routine
• Apply race-specific strategies for optimal performance

• Age Range: 12 – 16 years
• Sessions per Week: minimum 4 of 6 offered
• Session Length: 120 minutes
• Session Distance: ~3.5-4.5 km
• Competition: required

Gold National Squad

Pursuing excellence

This elite squad is for swimmers targeting state, national, and international competitions. Training is highly specialised, with a focus on peak performance, advanced race tactics, and mental preparation. Personalised programs ensure swimmers reach their full potential, with rigorous training sessions designed to push athletes to their highest level.

Milestones

• Compete at state and national competitions
• Focus on high-performance meets
• Achieve State and national qualifying times
• Take on leadership roles within the team
• Enhance physical conditioning
• Master advanced techniques
• Optimise race strategies
• Achieve peak physical condition

• Age Range: 16 years.
• Sessions per Week: minimum 4 of 6 offered
• Session Length: 120 minutes (including at least one gym/dryland strength session)
• Session Distance: ~4.5 – 5 km
• Competition: required

Want to learn more about competitive swimming with Northcote Swim Club?
Download our club document.