Junior
Swimmers in this squad are expected to attend 2–4 sessions per week. The primary emphasis at this level is on technique and skill development. While swimmers will be given more repetition than in Mini Squad, coaches will be looking for consistency in skill execution and the ability to swim with strong technique throughout each session. At this age swimmers are still developing and learning the fundamental skills required for long-term progression in the sport
Bronze
Swimmers in this squad are expected to attend 3–5 sessions per week. The emphasis at this level remains on technique and skills; however, swimmers will now be introduced to longer and more challenging sets. Training will become increasingly race specific with the introduction of structured main sets designed to prepare swimmers for progression into Silver Squad. Coaches will be looking for swimmers to maintain strong technique and skills throughout sessions particularly as fatigue increases.
Silver
Swimmers in this squad are expected to attend 5–8 sessions per week. Training at this level becomes significantly more race specific and caters to swimmers across multiple pathways including Surf swimming and pool training. Swimmers will be exposed to more advanced main sets; all delivered within a structured and purposeful training plan. Technique and skills remain a crucial component of this squad and swimmers will be required to demonstrate the ability to maintain both under increasing fatigue.
Weekly Attendance Expectations
11 years and under
• 5–6 sessions per week
• 1 Skill-only session
• 2 Gym + Swim sessions
• 2–3 swim-only sessions
12–13 years
• 6–7 sessions per week
• 1 Skill-only session
• 2 Gym + Swim sessions
• 3–4 swim-only sessions
14 years and above
• 7–8 sessions per week
• 1 Skill-only session
• 2 Gym + Swim sessions
• 4–5 swim-only sessions
Skill-Only Session (Thursday PM)
The Skill-only session is designed to place a strong emphasis on technical development. Swimmers will be filmed both above and underwater, receive immediate feedback and be given the opportunity to apply corrections within the same session.
This session aims to provide higher level technical feedback for competitive swimmers and to also allow focused coaching for swimmers competing at Queensland State and National level
Gold
Training at this level becomes significantly more race specific and supports swimmers across multiple performance pathways including pool competition and surf lifesaving competition. Gold Squad is another layer above Silver.
Swimmers will be exposed to more advanced main sets, all delivered within a structured and purposeful training plan designed to maximise performance progression throughout the session and years.
Technique and skill development remain a crucial component of this squad. Athletes must demonstrate the ability to maintain both technical quality and skill execution under increasing levels of fatigue. Gold Squad is for athletes who are ready to take ownership of their training, preparation and performance habits.
Gold Squad athletes are encouraged to meet a high standard of commitment and communication.
- Minimum of 7 and maximum of 9 sessions per week (as discussed with the Gold Level Coach)
- 7 x 2-hour sessions
- 2 x 1 hour Gym Session plus 1 hour swim session
- Consistent communication between athletes and coaches is essential. Parent involvement is encouraged as a support network
- Maturity in training age and development.
- Ability to take on feedback which comes in a form a constructive criticism and praise
Understanding Squad Placement and Athlete Progression
Our program consists of Junior, Bronze, Silver and Gold squads. Each squad is designed with specific training volumes, intensities, technical expectations and recovery demands that are appropriate for a particular stage of physical, technical and emotional development.
Squad placement is not a reward, promotion or status ranking. It exists purely to ensure that each swimmer is training in an environment that is appropriate for their current ability, maturity, consistency and readiness to safely handle the workload.
Progression between squads occurs when a swimmer demonstrates readiness across several areas, including:
• Technical competence and skill execution
• Physical capacity and injury resilience
• Attendance consistency and training habits
• Attitude, focus, and coachability
• Ability to recover appropriately from training load
Equally important, there may be times when a swimmer is temporarily moved to a different squad if they are managing injury, fatigue, growth-related changes, reduced availability or difficulty sustaining the current training demands. This is a proactive step designed to protect the swimmer’s health, confidence and long-term development — not a setback or punishment.
Our priority is always the safety, wellbeing and sustainable progression of every athlete. Training in the correct squad reduces the risk of overuse injuries, burnout and technical breakdown, while supporting positive enjoyment and long-term performance development.
We ask that parents/carers support this approach and understand that squad placement decisions are made carefully by coaching staff in the best interests of each swimmer.
If you have any questions about your child’s training pathway or readiness for progression, our club coaches are always happy to discuss this with you.
Junior → Bronze Squad
To progress from Junior to Bronze Squad, swimmers must demonstrate:
• Ability to swim 25m of all four strokes with sound technique
• Consistent demonstration of strong skills (streamline, turns, dives)
• Ability to read the clock confidently
• Ability to swim 10 × 50m freestyle on 1.10 cycle, without technique breaking down
Bronze → Silver Squad
To progress from Bronze to Silver Squad, swimmers must demonstrate:
• Ability to swim 50m of all four strokes with sound technique
• Strong skills maintained under fatigue (streamline, turns, dives)
• Ability to swim 6 × 100m on 1:40 while maintaining technique
• Ability to swim 4 × 100m IM on 2:00 with correct turns
Silver Squad → Gold
Progression to Gold Squad will be at the coach’s discretion and, in addition, requires:
• Minimum age of 14 years
• Qualification for Nationals in multiple events
• Competing club member or Surf member (at the discretion of Silver and Gold Squad coaches)
• Demonstrated consistency in training attendance, intent, attitude and maturity.