High Performance


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:

  • 13-15;
  • Junior (15-18); and
  • Senior

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 26th. Team selection will take place between September 5-9th . The exact dates and times will be communicated at a later date. The competitive season and regularly scheduled practices will begin after September 10th and continue until the end of May/early June.


  • Year-end Watershow



Competitions dates and locations for the 2019-2020 season are still being finalized by Ontario Artistic Swimming and Canada Artistic Swimming and will be shared as soon as they are finalized.

Equipment Needed

The list below includes the MANDATORY merchandise and equipment for national competitive swimmers for the 2018-2019 season. A sizing-day will be held for Club merchandise at the start of the season. Please note that these items, unless otherwise indicated, are NOT included in the fees and swimmers will be invoiced separately for these items based on their specific merchandise needs:

  • Routine suit (included in fees)

  • 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)


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.





(Jan 2019 - End of Season)



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

*until Jan



High Performance
Solos &

High Performance Solos and Duets will train 2 hours per week from mid-September to May/June. Swimmers will be asked to indicate their interest at the time of registration. Selection will occur in early September.
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. 


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 if you have any questions.