High Performance (HP)



Swimmers in this squad will be striving towards the highest levels of competition. They are targeting Eastern Canadian Championships, Canadian Junior Championships, Canadian Championships and Canadian Trials Competitions. They are expected to make the highest possible commitment to their swimming goals. Swimmers in this squad will also compete and strive to improve their technique while maintaining fitness and having fun.


  Chris Ellul


  • Train-to-compete (targeting Compete-to-win)


  • Swimmers will be at least 14 years of age
  • Swimmers should be provincially qualified
  • HP is combined with Gold with HP having additional workouts outside the Gold schedule.
  • It is not a guarantee that if these pre-requisites are attained that a swimmer will be invited into the group. Coaches discretion, and swimmer growth and development will be heavily weighted in the final decision
  • Head Coach will have final decisions on entry into this group

Schedule / Frequency:

  • 8 workouts per week
  • 14.0 water hours per week in addition to activation and dryland training
  • Swimmers will work within a cyclical training framework focused on technique and continued development of training energy systems. Therefore, attendance is critical for long-term performance and improvement
  • During preparation for championship meets, training volume and frequency may be reduced.  Separate schedules will be provided during these times

*Schedule is subject to change.
















5:15-7:00 am

Training pool


5:15-7:00 am

Training pool


5:15-7:00 am

Training pool

6:00-8:00 am

Training pool

AM Activation / Dryland

5:00-5:15 am


5:00-5:15 am


5:00-5:15 am

5:40-6:00 am


5:30-7:30 pm

Training pool

4:30-6:30 pm

Training pool

6:45-8:30 pm

Comp pool

6:30-8:00 pm

Comp pool



PM Activation / Dryland

5:00-5:30 pm

4:10-4:30 pm

6:15-6:45 pm




TPASC Academy


6:45-7:45 pm


5:15-6:15 pm


8:15-9:15 am


During the season swimmers will be evaluated in the following areas:

Goal setting:

  • Specificity
  • Attainability
  • Accountability
  • Reliability
  • Coachability


  • Attendance
  • Attitude
  • Work ethic
  • Technique (video analysis)
  • Group Standards (Testing) and Stroke/Skill Criteria


  • Race preparation
  • Strategic execution


Upon registration, each swimmer will receive a club t-shirt and swim cap. All swimmers will be required to have the following equipment at all sessions.

Water Equipment:

  • Fins
  • Training paddles
  • Snorkel
  • Kick board
  • Pull buoy

Activation, Dryland & Flexibility Equipment:

  • SCAR shirt
  • Shorts
  • Running/gym shoes (must be indoor only)
  • Skipping rope
  • Theraband
  • Water bottle (no glass allowed)

Training Camps:

Training Camps are an important part of a swimmer’s long term development. Camps allow the coach to have full control over the swimmer’s daily training routine eliminating outside influences that during regular training periods can negatively affect a swimmer’s training performances. Camps will be planned to fit into the training framework and at times may result in swimmers missing school. In most cases every effort will be made to fit camps into the scheduled breaks of school. Families should be prepared to participate in all planned training camps. Notice will be given well in advance of any training camp that is planned by the coach.