2023 Squad Restructure:
Ringwood Swimming Club Program Pathways & Streams
The following document outlines the new squad structure being put in place at RSC. Specifically, it outlines the 4 program pathways/streams in the new structure, including the Performance Pathway, Competition Pathway, Junior Squads Stream and Masters/Fitness Stream. There are some general expectations highlighted in terms of the number of sessions required in each pathway/stream. A more detailed explanation for each squad, including required equipment, etc can be found in the Squad Description document.
*If you have any questions regarding the new squad structure, the squad your swimmer has been placed in, or any other queries please get in touch with Head Coach Andrew (headcoach@ringwoodswimmingclub.org.au) or Lesley (admin@ringwoodswimmingclub.org.au). We are always happy to hear from you and answer any of your questions.
Performance Pathway
Swimmers focused on performance swimming and meeting their
potential. Includes the following squads:
➢ National Squad 13/O (14/O boys) committed to swimming following RSC pathways
➢ National Target Squad 12+ year-olds committed to swimming following RSC pathways
➢ Junior State Performance 10–12-year-olds committed to swimming following RSC pathways
Session commitment expectations:
10 yo: 4 sessions (1.5 hrs) (approx 6 hours)/week, 2 Dryland per week, 1 gym (body weight)
11 yo: 4-5 sessions (1.5 hrs) (approx 6-7.5 hours)/week, 2 Dryland per week, 2 gym (body weight)
12 yo: 5-6 sessions (1.5 hrs) (approx 7.5-9 hours)/week, 2 Dryland per week, 2 gym (bodyweight)
13 yo: 6-7 sessions (2 hrs) (approx 12-14 hours)/week, 3 Dryland per week, 2 gym
14 yo: 7-8 sessions (2 hrs) (approx 14-16 hours)/week, 3 Dryland per week, 3 gym
15yo+: 8+ sessions (2 hrs) (approx 16+ hours) /week, 3 Dryland per week, 3 gym
Age Swim Sessions Dry Land Gym
10 yo 4 sessions (1.5 hrs) 2 Dryland per week 1 gym (body weight)
11 yo 4-5 sessions (1.5 hrs) 2 Dryland per week 2 gym (body weight)
12 yo 5-6 sessions (1.5 hrs) 2 Dryland per week 2 gym (body weight)
13 yo 6-7 sessions (2 hrs) 3 Dryland per week 2 gym
14 yo 7-8 sessions (2 hrs) 3 Dryland per week 3 gym
15+ 8+ sessions (2 hrs) 3 Dryland per week 3 gym
Other commitments
-Goal setting 3 x per season
-Attendance at professional services (Physio/Osteo), min 2 per year
-Sports Doctor annually
-Annual Nutritionist session
-Strength & conditioning planning (together with MyoActive and RSC)
-Follow season competition plan
Competitive Pathway
Swimmers are still focused on improving and competing. These squads are more flexible for swimmers with other extracurricular activities and/or school commitments (VCE) which prevent them from attending the required number of sessions in the Performance pathway. Includes the following squads and session expectations:
➢ State Squad: 13yo+, unable to meet Performance pathway targets/required sessions, 6 x 2 hour sessions available, recommended 4-5 sessions/week
➢ Junior State Squad: 10-14yo, unable to meet Performance pathway targets/required sessions, 5 x 1.5-2-hour sessions available, recommended 4 sessions/week
➢ State Target Squad: 9-12yo, unable to meet Performance pathway targets/required sessions, 4 x 1.5-hour sessions available, recommended 3-4 sessions/week
Junior Squad Stream
Swimmers who are trying racing and working on improving their
fitness and skills. Includes the following squads:
➢ Platinum Squad: 8-12 year old’s, 4 x1.25-1.5 hour sessions recommended
➢ Gold Squad: 3 x 1 hour sessions recommended
➢ Silver Squad: 3 x 1 hour sessions available, max 2 sessions per week
➢ Bronze Squad: 3 x 1 hour sessions available, max 2 sessions per week
➢ Blue Squad: 3 x 1 hour sessions available, max 2 sessions per week
➢ Novice Squad: 5 x 1 hour sessions available, max 1-2 sessions per week
Masters/Fitness Stream
➢ Masters Squad: 18yo+, 3 sessions available per week
➢ Active Squads: 18 and under, unable to or not willing to compete and train at the level required within Competitive/Performance squads. Swimmers have completed the Junior Pathway (Platinum) or equivalent, 4 sessions available per week, 1-2 sessions recommended per week.
➢ Adult/Beginner Squads: 18yo+, 3 sessions available per wee
