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High Performance

2020-21 HIGH PERFORMANCE PROGRAM

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 2 categories:

  • 13-15;
  • Junior 

Athletes compete in regional, provincial, national, and international competitions.

 

LTAD (Long Term Athelete 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 synchronized 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 synchronized 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 synchro 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.

Team Selection

All competitive swimmers will participate in a Conditioning Camp during the week of August 31st. Team selection will take place between September 14-18th. The exact dates and times will be communicated at a later date.

Performances

  • Unknown due to COVID-19.  Ideally, a watershow will take place at the end of the season, depending on gathering restrictions.  

                            

 

 

Competitions

Competitions dates and locations for the 2020-2021 season are still being finalized by Ontario Artistic Swimming and Canada Artistic Swimming and will be shared as soon as they are finalized. Please note that due to COVID-19, the competition schedule may change or be modified to allow for virtual participation.

Equipment Needed

**Due to COVID-19, equipment needs will be adjusted for the 2020-21 season. As this information is finalized by the lead coaches and the board, this information will be shared with all families. 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 

  • GO Capital Synchro cap

  • Club T-shirt

  • Club tank top

  • Club backpack

  • Club jacket

  • Club spacing suit

  • White swim cap

  • Black figure suit

  • Nose clips

  • Goggles

  • Practice swim cap

  • Yoga mat

  • Plain black leggings

  • plain black shorts (optional)

Fees

A non-refundable deposit of $250.00 is due at time of registration. Fees can be paid in full or in installments based on the fee schedule available during registration.

Please refer to the Go Capital Synchro Payment Policy for information related to refunds and withdrawals.

Schedule

 

PLEASE NOTE THAT THIS SCHEDULE REFLECTS THE BEST CASE SCENARIO FOR ALL TEAMS. DUE TO COVID RESTRICTIONS,  THERE MAY BE CHANGES TO THIS SCHEDULE BASED ON POOL AND LAND SPACE AVAILABILITY AS WELL AS ATHLETE RATIO RESTRICTIONS IMPOSED BY THE FACILITIES.

UPDATE SEPTEMBER 2020- Please verify team/age specific calendar in the 'calendar' accessible once logged onto your TU account. Some practice times/locations have been changed due to pool unavailability.

Age
Group

Days/
Week

Hours/
Week

Schedule
(Jan 2019 - End of Season)

13-15

5

18 hrs/week (14.0 hrs pool & 4 hrs land training)

Tuesdays 7:00-10:00pm @ Lowertown
Wednesdays 4:00-7:30pm @ BMRC
Thursdays 4:00-7:00pm @ Splash
Saturdays 7:00-11:30am @ Carleton
Sundays 9:30am-2:30pm @ Ottawa U

 

Junior

 

High Performance
Solos &
Duets

*** At this point, no decision has been made as to whether the club will be able to offer solo or duets this season. In the event  the club is able to offer solos and duets, they will train 2 hours per week (depending on age and routine) from November  to May/June.Extra routine selection and coach assignment will be at the discretion of the Lead Technical Coach. 

 

Holiday and Pool Closure dates

Schedules will be subject to exception dates due to pool closures, special events and holidays. In order to accommodate these, practice times and locations may be rescheduled or canceled. These dates will be shared as soon as they become available. 

 

Impacts from the ongoing COVID-19 pandemic

While the GO Capital club plans to offer a full season of artistic swimming culminating in competitions, the ability to do so is dependent on many factors including the health of the athletes and coaches, the availability of facilities and the restrictions put in place by health officials.  In the event of broad facility closures, practices will initially move to an online model, while an assessment is made as to the remainder of the season. In the event of extended periods of pool closure, a fee rebate will be made available, proportionate to the club’s reduced costs. 

 

Registration

New athletes to GO Capital Synchro and Team Unify will be asked to create an account and log-in before starting the registration.

Do not hesitate to contact us at registrar@gocapitalsynchro.ca if you have any questions.