Senior Squads in Cannonvale

Challenge. Refine. Achieve.

Cannonvale Swim Centre offers Advance and Senior Squads for experienced swimmers looking to take their training to the next level. These structured programs focus on improving stroke technique, building endurance and enhancing overall performance in the water. Whether you're aiming to compete, prepare for ocean swims or maintain high-level fitness, our sessions provide the expert guidance and challenge you need.



Led by qualified, supportive coaches, each session is tailored to help swimmers reach their personal goals in a motivating and positive environment. With flexible training times and a strong focus on progression, Cannonvale Swim Centre’s Advance and Senior Squads deliver the perfect blend of structure, intensity and achievement.

Advanced Squad Overview

ADVANCED SQUAD (previously Missiles, Cannons & Guns squads) is a group targeted at a “train to train” or “train to compete” focus, with swimmers in the group consisting predominantly of swimmers aged 12 years +.



Swimmers in this group may be training for district, state or national championships, with training centred around refining fitness requirements and skills for racing or their personal goals. Weekly training sets will reflect periodised requirements for preparation for major competitions and individual athlete needs. Medley training will still be prominent, but stroke and event specific work for individual athletes will be included.

Our Program Structure

The Advanced Squad program is planned by the principal coach, Mark Erickson, with a view to preparing swimmers for their goals. Sessions will include a variety of technique, skill, endurance and speed elements to achieve optimal performance. The program aims primarily to teach and coach swimmers, while also challenging them. The group will continue to enhance their technique and fitness for all four strokes.

This group will be more focussed on individual success, engaging in goal setting, establishing strong training etiquette and values, and becoming responsible for outcomes. Fun will be used to vary intense training, such as relays, time trials and underwater swimming. Sessions will be coordinated to maximise physiological requirements in a more individualised manner, with education on nutrition, injury prevention and sport psychology introduced and built upon.



Stroke length and coordination will remain important, but training for performance will be the overriding focus. Swimmers are encouraged to compete at Cannonvale Cannons Swimming Club activities, inter-club events and state or national championships, with individual preference an important consideration. Swimmers will be provided with a notebook to reflect on their training and record training sets.

Guidelines for Inclusion

Swimmers will usually be given a trial period to determine suitability. Guidelines for inclusion in the Advanced Squad program are listed below:

- Swimmers are usually aged between 12 years+.

- Swimmers must demonstrate proficiency in all four strokes: Freestyle, Butterfly, Breaststroke and Backstroke.

- Swimmers must be able to swim without fins and complete:

10 x 50m Freestyle and Backstroke (including drills or skills) on 1.10

6 x 50m Butterfly (including drills or skills) on 1.30

10 x 50m Breaststroke (including skills or drills) on 1.30

Expectations of Swimmers:

- Swimmers should be ready to commence each session on time and bring goggles, a water bottle if desired, and a gear bag containing fins, kickboard, paddles and a pull buoy.

- Swimmers or parents must notify the coach of illness, injury or the need to leave early.

- Swimmers must show consideration for others, listen attentively to the coach, and give their best effort in each session.

Sessions & Timetable

Advanced Squad sessions are approximately 1 hour 45 minutes and are offered on four afternoons and three mornings. Friday afternoon sessions are approximately 1 hour and 15 minutes.

Athletic Development sessions will be facilitated on two afternoons prior to training and will run for 30 minutes. These sessions will be organised by Ellie Palmero, 4 Elements, a highly qualified fitness trainer. Swimmers should wear appropriate clothing and footwear, and morning sessions will start with breathing and activation work.

Training fees: There are several payment options, including casual sessions, weekly and school term rates. Training fees include pool entry and coaching.

Advance & Senior Squad Benefits

The Advance and Senior Squads offer swimmers the opportunity to refine their technique, improve efficiency and build endurance through structured, high-quality training. With expert coaching and focused sessions, swimmers develop strength, stamina and water confidence in a positive and challenging environment. Each session is designed to push limits while reinforcing good habits and helping swimmers reach their individual goals.



Beyond physical improvement, the squads promote discipline, mental resilience and personal achievement. Swimmers are encouraged to take ownership of their progress while enjoying the camaraderie of a like-minded team. Whether training for competition, ocean swims or fitness, these squads provide the tools to succeed.