HIGH PERFORMANCE PROGRAM

 

INTERESTED IN OUR HIGH PERFORMANCE PROGRAM for the 2024-2025 season?  

Participation in a program assessment is required prior to registration. Assessment dates will take place in May/June and information will be posted on our website shortly. Contact us at [email protected] if you would like to have your skills assessed. Registration and program information for the 2024-2025 season should be available in late June.

The High Performance program is for athletes who desire to train and compete at a high-performance level. Swimmers practice 5 times per week, refining their technical skills and bringing their performance to the next level.

To be part of the High performance program, swimmers must be experienced athletes who have already competed successfully in the Provincial or National stream. The High Performance program runs from September to June, however, athletes may continue to train during the summer in preparation for High Performance and Provincial team camps and or competitions.

Depending on their age, an HP athlete swims in one of 3 categories:

  • Youth (13-15)
  • Junior
  • Senior

Athletes may compete in provincial, national, and international level competitions.

 

LTAD (Long Term Athlete Development)

GO Capital’s competitive programs are based on the Long-term Athlete Development (LTAD) Framework to help our swimmers reach the greatest heights of sports achievement. The High Performance Program focuses on the Train to Train, Train to Compete, and Train to Win stages. Athletes develop their stamina (endurance), strength, speed, and suppleness (flexibility) while gaining more advanced artistic swimming skills. Mental training is introduced and developed, including goal setting and evaluation, visualization and competition preparation. All competitive athletes train together in a high quality training environment where coaches encourage teamwork and excellence. This program will systematically teach the foundations of technically sound and artistically innovative artistic swimming while also developing important life skills that will benefit all athletes. LTAD focuses in this program are:

  • Ages 11 – 15 years:

Train to Train – continued artistic swimming skill development and competing more seriously.

  • FINA Junior (15-18) and FINA Senior (18 & Over):

Train to Compete – Optimizing physical preparation, higher intensity training, more individualized training.

Train to Win – Elite competitors competing at the highest level of competition.

 

Practice Schedule 

Please note that this is a tentative schedule based on current expected pool allocations. There may be changes to this schedule based on pool and land space availability. 

Age group

Number of days/week

Total number of hours

Schedule

Youth

(13-15)

 

   

 5

  

19 hours per week (15 hrs pool, 4 hrs land)

Tuesdays 7:00-10:00pm @ Lowertown 

(land 7:00-8:00pm)


Wednesday 4:00-8:00pm @ BMRC  

(land 6:00-7:00 or 7:00-8:00pm)

 

Thursdays 4:00-7:00pm @ Splash


Saturdays 7:00-11:15am @ Carleton*

(Land 10:15-11:15am)


Sundays 9:30am-2:30pm @ Ottawa U* 

(land 9:30-10:30am or 10:30-11:30am)

Junior

 

Senior

2

5 hours/week

(no land training; all in-pool)

Tuesdays 8:00-10:00pm @ Lowertown

Saturdays 7:00-10:00am @ Carleton U*

*IMPORTANT* Please note that university pools typically close for annual maintenance starting in mid-April and athletes will be rerouted during this period. We will strive to communicate any pool schedule changes to families as far in advance as possible.

Holiday and Pool Closure dates

Regular schedules will be modified as required due to pool closures, special events and holidays. In order to accommodate these, practice times, days, and locations may be rescheduled or canceled. These dates will be shared as soon as they become available. 

 

Performances

Participation in the Winter and End of season watershows.

 

Competitions

Competitions dates and locations for the 2023-2024 season have not yet been confirmed by Ontario Artistic Swimming and Canada Artistic Swimming. These will be shared as soon as they are finalized.

 

Start of season information

 

Conditioning camp (optional): We expect to offer optional conditioning training time the week of August 28th but are waiting for confirmation of pool availability. The dates, times and locations will be confirmed as soon as possible.

 

Team placements: Team selection is expected to take place between September 5-9th. The exact dates and times will be communicated at a later date. Please note that these times may be different from your age group’s schedule above.

 

IMPORTANT NOTE RE: SCHEDULE: Note that we do not have access to all of our pools at the start of the season and the schedule may be slightly modified for the first few weeks of the season.

 

Solos and Duets

The club will be able to offer solo and/or duets this season. They will train 2 hours per week from late September to May/June. Extra routine selection and coach assignment will be at the discretion of the Lead Technical Coach. Extra routine assessments will take place the week of September 11th (TBC).

 

Equipment Needed 

Please note that these items are NOT included in the fees and swimmers will be invoiced separately for these items based on their specific merchandise needs.  In a typical season, the following items would be mandatory:

  • Routine suit (included in fees)
  • GO Capital Artistic Swimming cap*
  • Club jacket*
  • Club T-shirt*
  • Club tank top*
  • Club bag (back pack)*
  • Club spacing suit* 
  • White swim cap
  • Black figure suit
  • Nose clips
  • Goggles
  • Practice swim cap
  • Yoga mat
  • Plain black leggings
  • Plain black shorts (optional)

 * To be purchased through the club

Fees

A non-refundable deposit of $250.00 is due at time of registration. 

Club fees can be paid in full or in installments based on the fee schedule available during the registration process. Please refer to the GO Capital Artistic Swimming Payment Policy for information related to refunds and withdrawals.

Additional fee - registration with Ontario Artistic Swimming: Similar to the process last season, we expect that these fees will be paid directly by families through a separate online registration system. More information on the process for payment will be shared once available.  Exact fees to be confirmed as these have not yet been released by OAS. For reference, 2022-2023 fees were the following:

  • Competitive athlete fee: 138$
  • Parent volunteer fee (one per family): 2$

* Important * Registration fees DO NOT include travel (hotel, food, transportation), competition costs (registration fees and coach per diem) , or additional merchandise. These expenses will be invoiced separately as incurred.

Fundraising

All Competitive provincial stream athlete families are required to pay a fundraising amount identified annually by the Board of Directors. Any fundraising per family raised will be credited back to the swimmer’s/family’s account. This information is available on the fee schedule available during registration

 

Volunteering

All High Performance stream athlete families are required to pay a volunteer levy amount identified annually by the Board of Directors. This information is available on the fee schedule available during registration. The amount will be credited back to the swimmer’s/family’s account at the end of the season. Exact volunteer requirements will be confirmed at the start of season based on whether the club is hosting a meet, planned club events and club needs (e.g. watershows, merchandise sale, administration, etc.). 

 

Questions?

Do not hesitate to contact us at [email protected] if you have any questions.