Swim For Fitness Program

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UniActive Swim Squads 

UniActive deliver the Illawarra's most comprehensive Adult and Junior swimming program. Our range of classes provide foundation fitness, stroke development and correction and specialist coaching for Open Water and Triathlon swimming, and are suitable for for casual swimmers through to athletes focused on competition.

Our coaching team are focused on helping you improve and achieve your goals no matter your level of skill or fitness. We will monitor your progress, adjust training intensity and make recommendations as to which sessions are best suited to you. 

Our program is available to UniActive Aqua Premium and Platinum membership holders.

Program Schedule 

Swim for Fitness Sessions

Focuses on foundations skills for development of all strokes, with an emphasis on mastering Freestyle. The class caters for a range of swimmers and includes a stroke specific warm up, technical skill development, and a main set that requires participates to practice their skills.


Adult Swimming

Swim for Fitness (SFF) 

Sessions building aerobic capacity, endurance and technical skill across all swimming strokes. The sessions include specific stroke warm up routines, build activities to prepare swimmers for higher intensities activity, and main swimming sets to develop cardiovascular fitness and swimming strength. These sessions are highly suited for swimmers who enjoy the challenge of swimming and mastering all strokes, with a focus on health, fun and fitness.

Open Water+ 

An advanced level class delivered by specialist coaches focusing on the development of freestyle strokes and specific fitness for open water swimming. Drills, skills and sets are designed to develop specific energy systems for open water events. Ideal for swimmers participating in Open water, Surf Racing and Triathlon events, or long-distance freestyle pool events. Please consult with our coaches prior to attending this session.

MDT Multidiscipline Training (MDT) is designed for multidiscipline athletes to support development of transition skills in Openwater focused events such as Triathlon, SwimRun and Surf Life Saving. Delivered by specialist coaches, MDT will replicate racing environments, ensuring athletes develop confidence and skill in the various disciplines.

Junior Swimming

Junior Swim For Fitness (SFF)

Swim for fitness classes tailored for juniors - fitness, fun and friendships! Please speak to the coaching team to determine whether these classes are suitable for you child.

Are you a beginner level swimmer? Our Adult Learn to Swim Program teaches basic swimming skills such as floating, breathing regulation and kicking and helps to develop water confidence.


5:30AM - 7:00AM Adult & *Junior SFF
7:30AM - 8:30AM Aqua Fit
7:30AM - 6:30PMLap Swimming
6:30PM - 8:00PM Water Polo
5:20AM - 6:20AM **Junior Openwater
6:20AM - 7:20AM **Senior Openwater
7:30AM - 6:00PM Lap Swimming
6.00PM - 7.30PMAdult and *Junior SFF


5.30AM -  7:00AM Adult and *Junior SFF
7:30AM - 8:30AM Aqua Fit
7:30AM - 6:30PM Lap Swimming


5:20AM - 6:20AM **Junior Openwater
6:20AM - 7:20AM **Senior Openwater
7:30AM - 6:00PM Lap Swimming
6:00PM - 7:30PMAdult and *Junior SFF
5:30AM - 6:30AM

Adult SFF 

6:15AM - 7:30AM***All Ages MDT Session
7:30AM - 8:30AM Aqua Fit
7:30AM - 6:00PM Lap Swimming
8:00AM - 5:00PM Lap Swimming

*Junior SFF/Transition Squad member’s sessions

**OpenWater+ is subject to availability. Call 4221 4853

***All Ages Multidiscipline Sessions (MDT). Session to support development of transition skills in Openwater focused events such as Triathlon, Swim Run and Surf Life Saving. Participants must be swimming at least 2 other sessions per week and swim 200m in less than 3:45.

Last reviewed: 28 April, 2021