Squads

Pool and accessories

The aim of our squad program is for swimmers to develop fitness and competition skills and to learn new and advanced techniques to improve their own individual performance levels while working in a team environment.

Prior to entering squads, swimmers must be assessed by a squad coach. Please contact reception on 9432 9531 for assessments.

Junior

An introduction to competitive techniques across all four strokes and the individual medley (IM) through the use of drills and skill work. Dry-land and team building exercises are introduced in preparation for training in a team environment. The skills introduced in Junior are maintained and developed as swimmers progress through the program.
Required Sessions: 
Swimmers may attend 1-3 sessions per week 
Training Days:
Monday through Friday 4:00pm - 5:00pm 
Equipment:
Fins (no short fins or dive fins)
Kickboard
FLC cap – light blue (first cap free)
Drink bottle 

Bronze

Further developing the four competitive strokes through the use of drills and skill work. Leadership skills and team awareness are enhanced, along with an understanding of pace work, IM, dry-land exercises and personal best (PB) practice.
Required Sessions: 
Swimmers must participate in one Bronze 1 and one Bronze 2 session per week
Training Days: 
Bronze 1:
Monday/Wednesday/Friday 4:00pm – 5:00pm
Bronze 2:
Tuesday/Thursday 6:00am – 7:00am or 4:00pm – 5:00pm
Equipment:
Fins
Kickboard
Drink bottle
FLC cap – bronze

Junior Development Squad

Developing aerobic endurance, sprint ability, athlete maturity, race strategy and goal awareness is the main focus . Swimmers are introduced to advanced junior level technique for all strokes and the IM. Junior Development emphasises a smooth transition from junior training to age group training. Swimmers are encouraged to compete in local competitions with the aim of achieving state level standards.
Required Sessions: 
Swimmers must participate in 3 sessions per week
Training Days:
Monday/Wednesday/Friday 5:00pm – 6:30pm
Tuesday/Thursday 6:00am – 7:30am
Equipment:
Fins
Front snorkel
Pull buoy
Paddles (finger paddles only, please speak to coach)
Drink bottle
FLC cap – navy blue

Silver Squad 

Silver Squad is currently our highest squad where swimmers are continuing their skill set development across the four competitive strokes. Goal setting, a complete understanding of drills and terminology of squad practice, team awareness and the commitment to maturing as a young athlete are essential requirements of participating. Swimmers are encouraged to compete in local and state competitions with the aim of achieving national level standards.
Required Sessions 
13 years: 4 sessions per week
14+ years: 5 sessions per week
Training Days:
Monday/Wednesday/Friday 5:30am  – 7:30am
Monday through Friday 5:00pm – 6:30pm
Saturday 7:00am – 9:00am
Equipment:
Fins
Kickboard
Pull buoy
Hand paddles
Front snorkel
Ankle strap
Drink bottle
FLC cap – silver

Fitness Squad

The aim of fitness squad is to maintain fitness levels through the use of skills, drills, aerobic endurance and race pace work. Fitness squad is open to those who are not interested in competing and would like for their training to complement other sports such as surf club, surfing, pool lifesaving or water polo. Please note it is expected that swimmers have a sound foundation of swimming ability prior to entering this squad. Swimmers must have the ability to understand lane etiquette, read the pace clock & swim 200m freestyle on a 3:45 cycle. Fremantle Leisure Centre offers alternative options in TeenSwim or YouthSwim programs for those that are not ready for Fitness Squad.
Required Sessions:
Swimmers may participate in 1 or 2 sessions per week
Training Days:
Tuesday /Thursday 5:00pm – 6:00pm
Equipment:
Regular Fins (no dive fins)
Kickboard
Pull buoy
Front snorkel
Paddles (finger paddles only, speak to coach)
Drink bottle
FLC cap – pink


Additional information
The cost is $15.80 per session. A 25% discount applies when booking a second session per week and 50% discount on the third and fourth session per week. 75% discount applies for the fifth session. After an assessment has been completed by coach a level will be determined then enrol using the online portal here. See full terms and conditions here.