Squad Programs

Age: 13 years+

This squad is for athletes competing at a national level and demonstrating a high level of commitment to training and performance. 

Squad focus and expectations: 

• Achieved a National qualifying time within the past two seasons 

• Training with the intention of competing at National Trials 

• Able to commit to 6–8 pool sessions per week, plus dryland and 2–3 gym sessions 

• Demonstrates strong training habits, independence, and accountability 

• Consistently prepared for training, physically and mentally 

• Maintains a positive attitude, even under pressure, fatigue, or challenge 

• Takes ownership of performance, recovery, and feedback 

• Swimmers are required to have joined as a STARplex Swim Club member via Swim Central.  

Age: 12+

Designed for athletes progressing toward national-level performance, with an emphasis on building consistency, resilience, and race skills. 

Squad focus and expectations: 

• Qualified for South Australian Age SC and/or LC Championships 

• Working towards National qualifying times and/or medal positions at State Championships 

• Able to commit to 5–7 pool sessions per week, plus dryland and 2 gym sessions 

• Demonstrates a strong work ethic and willingness to train consistently 

• Shows resilience when sessions are challenging or results fluctuate 

• Approaches training with focus, curiosity, and a positive attitude 

• Engages with feedback and applies it over time 

• Swimmers are required to have joined as a STARplex Swim Club member via Swim Central.  

Age: 10-14 years

This squad supports athletes demonstrating both state-level performance and consistent training habits aligned with competitive progression. 

Squad focus and expectations: 

• Qualified for, or close to qualifying for, South Australian Age Championships 

• Training to compete effectively at State level 

• Able to commit to 4-5 pool sessions per week, plus dryland 

• Consistency in attendance, effort, and behaviour 

• Demonstrates a positive attitude toward training and teammates 

• Willing to push outside comfort zones while maintaining good technique 

• Beginning to take responsibility for preparation and recovery 

Age: 13+

This squad is designed for athletes who enjoy racing and structured training and are developing the consistency and habits required for higher performance squads. This squad also suits athletes requiring greater flexibility due to school, work, or other commitments. 

This squad may include swimmers who: 

• Compete primarily at club-level meets 

• Are building toward state qualification 

• Have achieved a state qualifying time but are still developing the training maturity required for State or National squads 

Squad focus and expectations: 

• Trains 2–5 sessions per week 

• Focuses on skill development, fitness, and race skills 

• Brings a positive attitude to training and competition 

• Makes a genuine effort during sessions 

• Respects teammates, coaches, and the training environment 

• Willing to receive and apply feedback over time 

• Swimmers are required to have joined as a STARplex Swim Club member via Swim Central.  

Age: 12 and under

This squad focuses on building strong technical foundations while introducing athletes to the demands of state-level racing. 

Squad focus and expectations: 

• Preparation for State Championship racing or qualification 

• Trains 3-4 sessions per week 

• Developing stroke technique and efficiency across all four strokes, and introduction to race skills