At NAC, our swimming program have been created so that a child stepping into a swimming pool for the first time can become an Olympic swimmer without having to change venues. Through our expert coaches and holistic approach, NAC builds a swimming community for children and adults. Even if you are starting later in life, NAC has a program to help you achieve your goals.
Through our Learn to Swim (LTS) Programs we introduce the aquatic environment to beginners of all ages. The program is designed to provide a holistic aquatic education that includes building water confidence, developing good stroke technique and water safety. We also work with K-12 schools on a year long program for their students. All programs are delivered by swim teachers and supervisors certified through AUSTSWIM, the Australia’s National organisation for the teaching of Swimming and Water Safety. We believe every new swimmer has unique learning capabilities and apprehensions with aquatic environments. To accommodate diverse learning needs, our programs are skill based progression rather than a time based progression. We work with each individual to help them gain confidence in water and develop optimal stroke techniques.
Whether your child is starting off as a toddler or as a teenager, the goal for Learn to Swim is to introduce the children to swimming so that they feel comfortable in the aquatic environment and their swim teachers.
The program is designed for the physical and cognitive abilities of Junior Kids (7 years and under) and Senior Kids (8 years and above). The children are taken through a holistic curriculum of swimming essentials and water safety before progressing towards advanced swimming levels. At NAC, we believe that if the fundamentals are in place when children are young, those foundations create the strongest swimmers. While Junior Kids follow a 5 level program, Senior Kids will follow a 3 level program.
We start by building children's water confidence. We teach them entry into the pool, and basics of movement - submersion, flotation and propulsion. They learn how to breath in an aquatic environment and blow bubbles underwater. We introduce the very basics of water safety.
Here we introduce the children to freestyle and backstroke. Children learn how to correctly use their arms and legs for fluid stroke mechanics. They also learn the appropriate water safety measures including survival backstroke.
In level 3, we move towards perfecting the freestyle and backstroke, adding the dolphin kick, and learning how to tread in deep water. We progress in water safety by teaching the children how to rescue from dryland.
This is a transitional level from shallow to deeper waters. Diving skills will be introduced, and children will be supported to overcome the fear/stress of swimming in the deep waters. Freestyle and Backstroke techniques will be reinforced. Throw rescue is taught as a part of water safety.
In level 5, we move towards perfecting the freestyle and backstroke through drills and swims. The complete breastroke and dolphin kicks are introduced as well. The skill of treading in deep water is also taught. Then, we progress towards ‘in-water’ safety by teaching the children about ‘dive progressions’.
This is the beginner’s course for adults, with little or no experience. Considering mature learning capabilities of adults, we have consolidated the program to 3 levels. The program is designed to ensure that the swimmer is comfortable in the water, before starting the stroke training. Our Swim Teachers will introduce fundamental swimming techniques such as breathing in aquatic environment, floatation and body balance to the swimmer. Towards the end of the program adults would know how to swim freestyle, backstroke and breaststroke with smooth techniques and confidence.
At NAC we have a comprehensive swim training and water polo program including strong fundamentals in dryland exercises, recovery and nutrition. Swimmers are free to choose between competitive swimming or water polo. Progressively, swimming becomes highly individualised for competent swimmers moving on from the Learn to Swim Program.
Through this program we develop swimmers systematically for Swim to Train, Train to Train and Train to Race phases of competitive swimming. Dryland programming includes stroke specific strength and conditioning, yoga sessions for flexibility and mobility and High Intensity Interval Training (HIIT) for Agility.
They will regularly compete at state, national and international levels to push personal bests. Competitive swimming program instills discipline, focus, resilience and strengthens the mind. We work closely with swimmers and their parents to support them in their academics and health.
This are our transitional level where the swimmer builds endurance through rigorous training. They are trained to progressively build capacities for swimming distances of 600m to 1200m. We work toward developing smooth, efficient strokes, adding breaststroke and butterfly strokes. Swimmers will compete in “Super Swims” friendly in-house competitions to gain confidence and then eventually compete at various club swim meets.
These our the Swim to Train levels. At this stage, the swimmers start training more seriously. Cardiovascular workouts are included as the children perfect their strokes and learn how to increase their stamina. We focus on developing muscle memory to create optimal stroke patterns. Swimmers begin to compete at inter-club and state competitions.
Level 8 and 9 are our ‘Train to Train’ levels. We target aerobic and anaerobic energy management with specific exercises to enhance overall performance. The frequency of Dryland and in-water sessions increases to include special clinics and tests sets. We develop nutrition and recovery programs with each swimmer, and keep track of daily performance. Swimmers regularly compete at state and national competitions
The 'Train to Race' is a highly professional level where we create an individualized program for the swimmer, the coaches, nutritionists, physical therapists, and other experts to work together as a team to support the swimmer to achieve his or her highest personal goal. This is where a swimmer has become a pro athlete, and competes at National and International competitions.
Water polo is a competitive team sport played in water between two teams of seven players each. The Program includes dryland exercises, in-water training and game strategy development. The dryland program is a combination of cardiovascular and strength training. The in-water training will include endurance swimming and game play routines and strategy development involves training of various formations of attack and defence.
Our Health and Fitness programs are for enthusiasts who just love the water. Swimming is a complete exercise for both body and mind. Water resistance helps in activating all muscle groups and the immersive aquatic environment improves brain neurogenesis for a sound mind. Swimming also improves respiratory functioning.
Lap swimming is for regular swimmers who want to swim for general health and fitness. Dedicated lanes are alloted for circle swimming, depending on the swimmers speed. While this is a self guided session, trained lifeguards will always be on the watch for safety and security.
This program is for adults only who intend to improve their skills and also inclined towards training for triathlons, marathon swimming and masters swimming competitions. The program has a dedicated coach to supervise training and monitor the progress of each swimmer. Complimentary dry land exercises are also part of this program.
