State Squad


Coach: Adrian Hepfer


Cheltenham Swimming Club’s State Squad is for swimmers who have

made the commitment to swimming as their main sport. The endeavours

of swimmers in the State Aquad are to qualify for Victorian State Long

Course, State Short Course, and perform to the highest standards at

Metro Championships and All Junior competitions.


  • Swimmer must be 13 years old to 17 years

  • Hold current Metro Championship Qualifying Times and be targeting States

  • Dedicated to a 95% attendance rate

  • Before a swimmer may join the State Squad they will be rated using a TID Matrix


  • Dedicated to complete 4+ Pool Sessions per week

  • Must participate in either:

    • Pilates Session and Dryland Session at Waves

    • 2 sessions per week at Core Advantage

  • Fulfill all Warm Up requirements before Competitions and Training as taught by Physio or Core Advantage

  • Minimum 2 competitions per month (check Competition Schedule or TeamApp for meets)

  • Swimmers must wear team uniform to every meet

Strength and Conditioning

Strength is crucial for swimmers’ performance in the pool. National Development squad swimmers should attend Core Advantage strength training sessions, twice per week preferred. Swimmers who train with Core are not required to attend dryland sessions on Thursdays.

Pilates helps strengthen core muscles and establish connectivity throughout the body. Pilates also helps prevent injury, activate muscles, and ensure the muscles are functioning equally by combating overcompensation. State Squad swimmers should contact Move Move Pilates to organize sessions.

© 2023 by Cheltenham Amateur Swimming Club