Our Squads

Unlock your athletic potential in our dynamic training programs!

From junior development squads to state and national training groups, we provide a pathway for every aspiring athlete. Our daily programs are crafted to challenge you, focusing on technique, fitness, and strength development. To enhance your performance, we integrate group strength and conditioning sessions tailored to each athlete's specific needs.

Yarra Plenty Waves Fun Swim Program!

Our Fun Swim program is the perfect way for young swimmers to build confidence and improve their skills in a fun and supportive environment.

Requirments

Age: Designed for children 12 and under.
Fundamentals: Participants should demonstrate proficiency in freestyle, backstroke, and introductory levels of breaststroke and butterfly.
Endurance: Build the ability to swim 200 meters continuously.
Twice-a-year options: Choose between our Term 2 program or the intensive January School Holiday clinic.

January School Holiday Clinic:

Intensive program during the school break.
Perfect for those who want to focus on improvement over a shorter period.

Term 2 Program (April-June):

One-hour sessions each week throughout Term 2.
A great way to supplement your child's existing swimming lessons.

More Details

Explore your competitive potential with our Development & District squads, providing an introduction to the world of competitive swimming

Development

Prepare swimmers for club and encouragement meets.

Age: 7-11 (Male) | 7-11 (Female)

Training Required

2 Swims per week (1hr sessions)

Training Capacity

200 Freestyle
200 Backstroke
150 Breaststroke
25 Butterfly

Performance

Swim the 200m freestyle and 100m kick with rest.
Race at least once every three months.

Strength & Conditioning

District

Prepare swimmers for club and district meets.

Age: 8-12 (Male) | 8-12 (Female)

Training Required

3 Swims per week (1.5hr sessions)

Training Capacity

200 freestyle 5min
100 kick 4min

Performance

Compete in a minimum of three swim meets and demonstrate proficiency in at least three strokes without disqualification within a six-month period.

Strength & Conditioning

Sit & Reach - Touch Toes

Demonstrate

a Plank
a Squat
a Lunge
a Push Up
a Hip Hinge

Train with State and State Development squads to enhance skills, compete at various meets, and thrive in a challenging yet supportive environment.

State Development

Prepare Swimmers to Qualify for Victorian Championships

Age: Under 12 or 13+ Squads

Training Required

4-5 Swim & 1 Dryland per week

Training Capacity

400 freestyle 8min
200 kick 7min

Performance

Attain a level of proficiency that places you within reach of competing in the Metro and/or Victorian Championships.

Strength & Conditioning

60-Second Plank
10 Full-Range Squats
10 Hands-Off Push-Ups
5 Lunges per Leg
Hip Hinge with Broomstick
Sit & Reach: Touch Toes

Book Trial & Assessment

State Senior

Prepare Swimmers for Victorian Championships

Age: 15+ (Male) | 14+ (Female)

Training Required

5-6 Swim & 2 Dryland per week

Training Capacity

800 freestyle 15min
400 kick 12min

Performance

Achieve qualification for the Metro Championships and/or the Victorian Sprints.

Strength & Conditioning

90-Second Plank
Bench Press: 10 reps at 40% of body weight
Dumbbell Row: 10 reps at 15% of body weight
10 Horizontal Pull-Ups
10 Lunges with 10% of body weight in each hand
Sit & Reach: Aim to reach 5cm beyond toes

Book Trial & Assessment

State Junior

Prepare Swimmers for Victorian Championships

Age: 11-14 (Male) | 10-13 (Female)

Training Required

5-6 Swim & 2 Dryland per week

Training Capacity

400 freestyle 8min
200 kick 7min

Performance

Achieve qualification for the Victorian Age Championships, including the Victorian Sprints.

Strength & Conditioning

60-Second Plank
10 Full Range Squats
10 Hands-Off Push-Ups
5 Lunges per leg
Hip Hinge with Broomstick
Sit & Reach: Touch toes

Book Trial & Assessment

Focused Training for Age State and National Championships with a Driven Team Pursuing Swimming Excellence

Target National Age

Prepare Swimmers for Victorian
Championships & Qualify for
Australian Championships

Age: 13-15 (Male) | 12-14 (Female)

Training Required

6-7 Swim & 2 Gym per week

Training Capacity

1500 freestyle under 25min
1000 kick under 21:40min

Performance

Qualify for the Australian Championship Relay.
Achieve qualification for the Victorian Age and/or Open in multiple 100m+ events.

Strength & Conditioning

90-Second Plank
Bench Press: 10 reps at 40% of body weight
Dumbbell Row: 10 reps at 15% of body weight
10 Horizontal Pull Ups
10 Lunges with 10% body weight in each hand
Hip Hinge with 40% body weight
Sit & Reach: Aim to reach 5cm beyond toes

Additional WaterMarc membership required

Target National Senior

Prepare Swimmers for Victorian
Championships & Qualify for
Australian Championships

Age: 16+ (Male) | 15+ (Female)

Training Required

6-7 Swim & 2 Gym per week

Training Capacity

1500 freestyle under 25mim
1000 kick under 21:40min

Performance

Qualify for the Australian Championship Relay.
Achieve qualification for the Victorian Age and/or Open in multiple 100m+ events.

Strength & Conditioning

90-second Plank
Bench Press: 10 reps at 40% body weight
Dumbbell Row: 10 reps at 15% body weight
10 Horizontal Pull Ups
10 Lunges with 10% body weight in each hand
Hip Hinge with 40% body weight
Sit & Reach: Aim to reach 5cm beyond toes

Additional WaterMarc membership required

Offer training for enjoyment and fitness, allowing you to continue your lifelong passion for swimming. Ideal for athletes balancing multiple sports commitments, enabling them to swim for both fitness and enjoyment.

FIT Junior

Provide training for fun & fitness with the option of competing.

Age: under 13 years

Training

1 x 1hr swim session per week

Training Capacity

200 Freestyle
100 Kick
Ideal for those who have completed a learn-to-swim program.

Attend one session per week. Bookings are required with Yarra Swim School.

FIT Senior

Provide training for fun & fitness with the option of competing.

Age: 14-17 years

Training

1 or more swim sessions per week

Training Capacity

200 Freestyle
100 Kick
Many of our FIT Seniors are former competitive athletes or swimmers from our FIT Junior Program.

Attend one or more sessions per week. Bookings are required with Yarra Swim School.

Offer training for enjoyment and fitness, allowing you to continue your lifelong passion for swimming. We provide options for competitive swimming alongside our programs focused on fun and fitness.

Masters Competative

Prepare swimmers for competitive racing at Masters swim meets.

Age: 18+ years

Training

1 or more swim sessions per week

Training Capacity

200 freestyle
200 Backstroke
150 Breaststroke
25 Butterfly

Annual Masters Swimming membership is required.

Book Free Trial

FIT Masters

Focus on swimming for fitness.

Age: 18+ years

Training

1 or more swim sessions per week

Training Capacity

200 freestyle
200 Backstroke
150 Breaststroke
25 Butterfly

Attend one or more sessions per week. Bookings are required with Yarra Swim School.

Book Free Trial

Intensively train for Age State and Open National Championships, and beyond, as part of a dedicated team striving for swimming excellence.

National Age

Prepare Swimmers to compete at Victorian & Australian Championships

Age: 14+ (Male) | 13+ (Female)

Training Required

6-7 Swim & 2 Gym per week

Training Capacity

1500 freestyle under 22min30sec
1000 kick under 20min

Performance

Australian Age Finalist
Australian Open Qualifier

Strength & Conditioning

2-minute Plank
5 Pistol Squats per leg
Chin Ups: Men - 10 reps, Women - 5 reps
Bench Press: 10 reps at 70% body weight for men, 50% body weight for women
RDL (Romanian Deadlift): 10 reps at 50% body weight
Shoulder Press: 10 reps at 35% body weight for males, 25% body weight for females

Additional WaterMarc membership required

National Open

Prepare Swimmers to make finals & win medals at Victorian & Australian Championships

Age: 15+ (Male) | 14+ (Female)

Training Required

8-9 Swim & 2 Gym per week

Training Capacity

1500 freestyle under 20min
1000 kick under 18:20min

Performance

Australian Age Individual Qualifier

Strength & Conditioning

2-minute Plank
5 Pistol Squats per leg
Chin Ups: Men - 10 reps, Women - 5 reps
Bench Press: 10 reps at 70% body weight for men, 50% body weight for women
RDL (Romanian Deadlift): 10 reps at 50% body weight
Shoulder Press: 10 reps at 35% body weight for men, 25% body weight for women

Additional WaterMarc membership required

Squad Standards

At Yarra Plenty Waves, we strive to create a safe, supportive, and high-performing environment where every swimmer reaches their full potential. Our Squad Standards guide swimmers of all levels towards success.

Lane Etiquette

Safety First: Yield to faster swimmers and overtake cautiously. Maintain a minimum of 10 meters or 10 seconds between you and the swimmer ahead (or as instructed by your coach).
Clock Awareness: Be responsible for starting and finishing sets on time. Learn how to use the clock effectively.
Teamwork: Support and encourage your teammates. Prioritise perfect technique over excessive speed.
Respect the Flow: Swim clockwise and be mindful of your surroundings. Toilet breaks only between sets.
Ask & Listen: Clarify any doubts with your coach or teammates. Always wear your YPW training cap swim cap.

All Squads

Maximise your Time: Arrive early for activations (with or without teammates) and come prepared to give your best.
Be Informed: Read and understand the whiteboard instructions before starting.
Technical Focus: Execute turns when necessary and streamline off every wall.
Integrity: Don't cheat sets; train hard for personal growth. Race how you train, train how you want to race.
Team Spirit: Support, encourage, and respect each other. No negativity or bad language tolerated.
Open Communication: Keep your coach informed about absences, feelings, and any other relevant information. This helps them gauge your well-being and optimise training.

Equipment

Hydration is Key: Bring a water bottle to every session.
Be Prepared: Invest in a kit bag and recommended equipment from the Squad Equipment List. Take responsibility for your belongings.
Professional Appearance: Wear your YPW training cap during all sessions.

Remember: Your coach is your partner in progress. Be positive, helpful, and enthusiastic. Embrace these standards and achieve your swimming goals!

Our Squads

Development

Training Required

Training Capacity

Performance

Strength & Conditioning

District

Training Required

Training Capacity

Performance

Strength & Conditioning

Squad Standards

Lane Etiquette

All Squads

Equipment

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