Competitive Squads
Competitive Squad swimmers are members of the SOPAC Swim Team and compete at club nights, meets and other social activities.
Competitive Squads
Squads is a comprehensive squad training program that prepares swimmers for competition at all levels or for those just wanting to maintain fitness.
The squad levels focus on maintaining advanced technique, whilst giving swimmers the opportunity to develop their own competition skills.
Training timetables
About SOPAC Swim Team
The SOPAC Swim Team's mission is to promote swimming as a sport by actively encouraging the pursuit of competitive success and excellence. By creating a swimming club culture dedicated to innovation and excellence, we aim to promote and respect these ideals at the highest levels within the competitive swimming community and the general public.
SOPAC Swim Team is affiliated with NSW Swimming and is a member of the Metro North West District. The club is a non-profit organisation with all funds raised being reinvested into the club for the benefit of its members.
The club holds a race meet each month and competes against other NSW-affiliated clubs at Invitational Meets, which are hosted by fellow clubs. Club membership entitles swimmers to compete against other clubs in Metropolitan, State and National Championships.
The club places a great deal of emphasis on its young members. It exists not only to help fund members attending National Championships but also to develop and encourage young swimmers.
Each squad swimmer is encouraged to be a member of the SOPAC Swim Team. Membership enables swimmers to participate in monthly club nights, and race meets. Find out more about the SOPAC Swim Team.
Squad coaches
James Greathead is a highly skilled performance coach with 18 years of experience and is renowned for his dedication and passion for building environments that optimise for the development of individual potential through challenge, support and exploration.
Some of his extensive highlights include serving as the Head Coach at Wests Illawarra Aquatic Swim Club, earning APV Club Of The Year in 2021/22, coaching Jarrod Poort and Wesley Roberts to remarkable successes, including World Championships and Olympic Games representation, National Event Camp Team Coach (100/200 Women) and placing swimmers on Junior World Championship and Junior Pan Pac teams.
James’ experience also saw him employed as the Australian Triathlon National Swim Lead and a key member of the NSWIS triathlon coaching team.
With an impressive coaching history and a commitment to developing young talent, George brings a wealth of experience that is set to bolster the performance of the squad swim team at the state level.
George, who most recently served as Acting Head Coach and Head Junior GPS Coach at Churchie Anglican Grammar School, is known for his ability to develop junior swimmers into elite competitors. His tenure at Churchie saw numerous successes, including coaching athletes to Brisbane finals, state and national medals, and even record-breaking performances. Under his guidance athletes were selected for the Queensland Team to compete in the Japanese Olympic Cup and he also coached an athlete to a spot on the Australian Junior World Team, competing in Israel and bringing home a medal.
Prior to his role at Churchie, George led the Junior GPS Swim Team at Nudgee College, where he consistently delivered top-tier results. His leadership in junior development saw his squads placing in the top two at every competition, ultimately achieving first place in the Junior GPS Swimming Points Score. His approach not only focused on immediate success but also on building a strong junior development pathway, increasing the squad size and improving overall performance.
George's experience extends beyond school squad programs. He has held roles as Head Coach at Albany Swim Club and Assistant Coach at Breakers Swim Club, where he coached multiple swimmers to national level competition, including medallists and record holders. His work with both able-bodied and multiclass athletes at Breakers showcased his versatility and commitment to inclusivity in the sport. Additionally, his volunteer work with the Western Australia Institute of Sport, where he assisted high-performance squads, highlights his dedication to continuous learning and professional growth.
Having coached high-performance athletes at Sydney Olympic Park since 2011, Adam Kable leads the Olympic Park Performance Hub's coaching team. He is a four-time consecutive winner of the NSW Swimming Coach of the Year award and has guided athletes onto each and every Australian swimming team, including the Olympic Games, World Championships, Pan Pacific Championships, Commonwealth Games, World Cup events, and more. In 2019 alone, the NSWIS coach guided one athlete to a world-record performance and a world championship gold and silver medal.
Adam’s philosophy involves connecting with each athlete as a person and developing an individual performance plan to help them achieve their goals. This plan combined with a strong squad culture built on ownership and accountability has driven the squad to be one of the best in the nation.
Adam holds an undergraduate degree in Physiotherapy and a Master of Education in Coach Education.
Coaching appointments:
| 2019 | World Championships Australian Team Coach |
| 2018 | Pan Pacs Australian Team Coach |
| 2018 | Commonwealth Games Australian Team Coach |
| 2017 | World Championships Australian Team Coach |
| 2016 | Junior Pan Pacific Championships Australian Team Coach |
| 2015 | World Junior Championships Australian Team Coach |
| 2015 | Australian Rio Protocol Camp Coach |
| 2014 | FINA Youth Program Mentor Coach |
| 2014 | Lead Coach Australian National Talent ID Squad |
| 2013 | Australian Youth Olympic Festival Australian Team Coach |
Daniel has been a long time regular at Sydney Olympic Park, starting off his swimming career in the parents and babies’ classes, and later re-joining in the learn to swim levels. He quickly worked his way into squads at the age of 13, and soon after qualified for the State Championships in the 14 years 100 Breaststroke. Throughout the next year Daniel qualified for the 100m and 200m Breaststroke, the 100m Butterfly and the 200m IM at the State Age Championships.
Later in his career he attended his first National Championships in Brisbane in 2012 and continued to qualify for National Age and Open events until he retired from competitive swimming at 19. Daniel then went on to teach learn to swim for 5 years at Sydney Olympic Park, where he took a role as a mini squad coach, quickly progressing up to junior squad. He has worked his way up, over time, to be the State coach at Sydney Olympic Park. Daniel has completed a Bachelor of Arts/Bachelor of Teaching degree.
Coaching appointments and achievements:
- Development coaching license
- Teacher of competitive strokes (AUSTWIM)
- Former state, national age, and open qualifier
- Swim teacher for 8 years
- Coached metropolitan medallist’s
- Coached state medallist’s
Pancha is a highly experienced coach who has been coaching successfully for over 30 years. In this time he has coached many State and National age champions. Pancha has also been the development coach of many outstanding swimmers who have continued on to international competitions. He started coaching in Southern California in 1984 before moving to Riyadh to work in the British International school.
He has also been the lead coach of Junior State programs at SOPAC (formally SAC Seals) and MLC Marlins, when these clubs won the NSW junior state point scores. Pancha was also Head Coach of PLC School and guided the school team to 8 victories in the prestigious NSW independent Girls’ Swimming association between 2006- 2017. He comes back to SOPAC with a passion to develop the next generation of outstanding swimmers.
Pancha is an avid fan of Cricket and Soccer, but he is most passionate about coaching swimming.
Coaching appointments and achievements:
- Level 2 Silver Advanced Coach
- Multiple NSW Swimming Teams
- NSWIS scholarship holder coach
- 1st National Age Gold Medallist 2007
- NSW Junior State Championships, Point Score Champions (Lead Coach)
- Senior Assistant Coach Lane Cove (2018-2021)
- Head Swimming Coach Presbyterian Ladies College 2006-2017
- Junior Head Coach MLC Marlins 2002-2006
- Junior Head Coach SAC Seals (SOPAC) 1998-2001
New squad swimmers
If interested, complete a New squad swimmer form to express your interest and a trial session will be arranged with the most suitable group.
Trial sessions: $5 per session/person (parent and swimmer require to pay on entry)
Enrolment is via monthly direct debit, complete Direct Debit Agreement Form and submit to the Swim School office at [email protected]
Entry cards
Once enrolment has been confirmed swimmers and parents will be issued with an entry card. This card enables access to the Aquatic Centre on your designated training day and times.
Entry cards need to be presented at the Service Desk to gain entry for your squad session. Your entry cards cannot be used for access to the Centre outside the training times. Lost or stolen cards are the responsibility of the cardholder and a $5 fee will be charged for a replacement card.
Banksia Squad
Coach: James Greathead
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to be an Australian Age Medallist, Australian Open Finalist, Australian Junior Team member and compete at the Senior Elite level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence.
Age: 15-18 years+ (*Coaches discretion)
Competition Performance Standard: Australian Age Finalist OR Australian Open Qualifier
Training commitment
- Consistently attend a minimum of 7 and up to 9 swim sessions + 2-3 gym sessions per week
- Complete 20 minutes of squad mobility, activation and stretches including any specific physio exercises prior to swimming
Competition Commitment
- Active SOPAC Swim Team member
- An individual's competition calendar and event selection will be co-ordinated in consultation with the Head Coach
Equipment
- Every swimmer must have a wet-bag containing their gear. Since many swimmers have similar, if not identical, equipment, it's crucial to clearly label your items. Everyone is responsible for their own gear.
- Equipment you will need: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Big Paddles (hand), Kick Board, Snorkel, Drag Sox or Parachute, Goggles x2, Drink Bottle
- Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.*Activation 4:00-4:20 Swim 4:30-6:30
| Training times | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| AM | *Mobility 5:00-5:20 Swim 5:30-7:15 | Mobility 5:00-5:20 Swim 5:30-7:15 | *Mobility 5:00-5:20 Swim 5:30-7:15 | Mobility 5:00-5:20 Swim 5:30-7:15 | *Mobility 5:00-5:20 Swim 5:30-7:15 | Mobility 6:00-6:20 Swim 6:30-8:30 Gym |
| PM | *Activation 4:00-4:20 Swim 4:30-6:30 | Gym | *Activation 4:00-4:20 Swim 4:30-6:30 | Gym | *Activation 4:00-4:20 Swim 4:30-6:30 |
*Key Swim Sessions Mon AM/PM, Wed AM/PM, Fri AM/PM
Please note: Session Times and Venues can change slightly due to pool closures and other events
Cost: $215 per month
Acacia Squad
Coach: George Harnetty
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to become and Australian Age finalist, medallist and compete at an Australian Open level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence.
Age: 13-18 years+ (*Coaches discretion)
Competition Performance Standard: Australian Age qualifier in at least 3 individual events (one of which can be 50m)
Training commitment
- Consistently attend a minimum of 6 and up to 8 swim sessions + 2 gym sessions per week
- Complete 20 minutes of squad mobility, activation and stretches including any specific physio exercises prior to swimming
Competition Commitment
- Active SOPAC Swim Team member
- An individual's competition calendar and event selection will be co-ordinated in consultation with the Acacia Squad Coach
Equipment
- Every swimmer must have a wet-bag containing their gear. Since many swimmers have similar, if not identical, equipment, it's crucial to clearly label your items. Everyone is responsible for their own gear.
- Equipment you will need: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle
- Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.
| Training times | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| AM | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | *Mobility 6:00-6:20 Swim 6:30-8:30 Gym | |
| PM | *Activation 4:00-4:20 Swim 4:30-6:30 | *Activation 4:00-4:20 Swim 4:30-6:30 | Gym | *Activation 4:00-4:20 Swim 4:30-6:30 |
*Key Swim Sessions Mon PM, Wed PM, Fri PM, Sat AM
Please note: Session Times and Venues can change slightly due to pool closures and other events
Cost: $210 per month
Wattle Squad
Coach: Daniel Benvenuti
Aim: To cultivate the physical, psychological, technical and tactical skills necessary for swimmers aspiring to compete at an Australian Age level. We encourage building strong relationships and fostering a positive team culture built on teamwork, trust, honesty and excellence. Swimmers continue to refine the technical skills of all four competitive strokes, starts, turns, underwater work. We continue to emphasise building the swimmers aerobic capacity and neuromuscular development. Participation in another sport to complement swim practice is also still encouraged at this stage.
Age: 13-16 years+ (*Coaches discretion)
Competition Performance Standard: NSW Senior State Qualifier in a minimum of 4 individual events (one of which can be 50m)
Training Commitment
- Consistently attend a minimum of 5 and up to 7 swim sessions.
- Complete 20 minutes of squad mobility, activation and stretches including any specific physio exercises prior to swimming
Competition Commitment
- Active SOPAC Swim Team member
- An individual's competition calendar and event selection will be co-ordinated in consultation with the Wattle Squad Coach
Equipment
- Every swimmer must have a wet-bag containing their gear. Since many swimmers have similar, if not identical, equipment, it's crucial to clearly label your items. Everyone is responsible for their own gear.
- Equipment you will need: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle
- Logbook to record practices, goals (training and competition), meet results/splits/SR, qualifying times, other comments.
| Training times | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| AM | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | *Mobility 6:00-6:20 Swim 6:30-8:30 | ||
| PM | *Activation 4:00-4:20 Swim 4:30-6:30 | *Activation 4:00-4:20 Swim 4:30-6:30 | *Activation 4:00-4:20 Swim 4:30-6:30 |
*Key Swim Sessions Mon PM, Wed PM, Fri PM, Sat AM
Please note: Session Times and Venues can change slightly due to pool closures and other events
Cost: $200 per month
Waratah Squad
Coach: Pancha Thambo
Aim: To foster a love for the sport of swimming. We aim to cultivate a positive team culture and build relationships among swimmers with similar aspirations. The Waratah program focuses on refining the technical skills of all four competitive strokes, starts, turns, underwater work. We begin to emphasise building the swimmers aerobic capacity and neuromuscular development. Additionally, we aim to educate swimmers on the physical and mental skills necessary for competing at the NSW Area, Metro, and State levels. Participation in another sport to compliment swim practice is also encouraged at this stage.
Age: 11-14 years+ (*Coaches discretion)
Training Commitment
- Consistently attend a minimum of 4 and up to 6 swim sessions.
- Complete 20 minutes of squad mobility, activation and stretches including any specific physio exercises prior to swimming
Competition Commitment
- Active SOPAC Swim Team member
- An individual's competition calendar and event selection will be co-ordinated in consultation with the Waratah Squad Coach
Equipment
- Every swimmer must have a wet-bag containing their gear. Since many swimmers have similar, if not identical, equipment, it's crucial to clearly label your items. Everyone is responsible for their own gear.
- Equipment you will need: Short Blade Fins, Pull Buoy, Band, Small Paddles (finger), Kick Board, Snorkel, Goggles x2, Drink Bottle.
| Training times | Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| AM | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | Mobility 5:00-5:20 Swim 5:30-7:00 | ||
| PM | *Activation 4:00-4:20 Swim 4:30-6:00 | *Activation 4:00-4:20 Swim 4:30-6:00 | *Activation 4:00-4:20 Swim 4:30-6:00 |
*Key Swim Sessions Mon PM, Tue PM, Thu PM
Please note: Session Times and Venues can change slightly due to pool closures and other events
Cost: $195 per month
Bottlebrush Squad
Coach: Anne Donaire & Matt Wilson
Aim:
- To foster a love for the sport of swimming.
- The Bottlebrush program is for swimmers who are being introduced to; or developing skills for an introduction to competitive swimming.
- Swimmers will be focused on developing skills across all 4 competitive strokes (Butterfly, Backstroke, Breaststroke, Freestyle), while integrating starts, turn and underwater skills practice.
- Swimmers that are interested, will be introduced to competitive swimming through club nights and appropriate coach supported local area meets.
- Participation in another sport to complement swim practice is also encouraged at this stage.
Age: 8-12 years+ (*Coaches discretion)
Training Commitment:
- Consistently attend a minimum of 3 and up to 5 swim sessions.
Competition Commitment
- Active SOPAC Swim Team member
- An individual's competition calendar and event selection will be co-ordinated in consultation with the Bottlebrush Squad Coach
Equipment
- Every swimmer must have a wet-bag containing their gear. Since many swimmers have similar, if not identical, equipment, it's crucial to clearly label your items. Everyone is responsible for their own gear.
- Equipment you will need: Short Blade Fins, Pull Buoy, Band, Kick Board, Snorkel, Goggles x2, Drink Bottle.
| Training times | Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| AM | Swim 6:45-7:00 | Swim 6:45-7:00 | |||
| PM | Swim 4:00-5:15 Swim 5:15-6:30 | Swim 4:00-5:15 Swim 5:15-6:30 | Swim 4:00-5:15 Swim 5:15-6:30 | Swim 4:00-5:15 Swim 5:15-6:30 |
Please note: Session Times and Venues can change slightly due to pool closures and other events
Cost: $190 per month
NSW Hub High Performance Program
Coach: Adam Kable
The High Performance program that operates out of the SOPAC pool is the pinnacle of the program. Entry to this squad is via approval from Adam Kable and the NSW Coaching Director Jon Shaw.
Training requirements as per direction of High Performance team and Coach. It is expected that members of the NSW Hub program treat the membership like a full-time job, with part-time university study or part-time work worked around training.