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UNIACTIVE SWIM PROGRAMS
UniActive delivers Illawarra’s most comprehensive Adult and Junior swimming program. Our range of classes provides foundation fitness, stroke development and correction, and specialist coaching for Open Water and Triathlon swimming, and are suitable for casual swimmers through to athletes focused on competition.
Our coaching team is 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.
To learn more about accessing these classes, kindly refer to our memberships page. Fitness Passport holders may attend our swim squads with the appropriate add-on. For more information please contact pool reception on 4221 4853.
If you’re interested in experiencing a session beforehand and lack a suitable membership, feel free to request a complimentary trial.
SPECIALIST SERVICES & COACHING
Our specialist coaches provide 1:1 and small-group services, including advanced video analysis, race-specific preparation, open-water skill development, and tailored programs for Triathlon and Surf athletes.
If you’re seeking more targeted support beyond group squad training, explore our specialist coaching options.
TRY FOR FREE
Are you interested in experiencing a class before committing to a membership? Just complete the form, and we’ll organize it for you. For new members, setting up a guest account is necessary so we can schedule your class.
Please note that Openwater sessions are not eligible for this offer, and each individual can receive just one complimentary trial.
Timetable
CLASS DESCRIPTIONS
Adult SFF
Adult Swim for Fitness sessions are designed for adults looking to improve cardiovascular fitness, strength, and swimming efficiency in a structured, coached environment, with a subtle competitive edge.
Sessions focus on interval-based and continuous swimming sets that encourage personal progression, pacing, and consistency. Swimmers are often grouped by ability, allowing participants to challenge themselves, track improvement, and occasionally benchmark performance within the session—while maintaining a supportive and non-pressured atmosphere.
While detailed stroke correction is not the primary focus, coaches provide technique cues to help swimmers maintain efficiency as intensity increases.
Best suited for: Adults who enjoy structured training, personal improvement, and a light competitive element without the commitment of a formal squad.
Adult Stroke Development
Adult Stroke Development sessions are designed for swimmers who want to improve technique, efficiency, and confidence across all four strokes.
Each session places a strong emphasis on stroke correction, body position, breathing, and movement efficiency, supported by targeted drills and coach feedback. Fitness is developed progressively, but the primary focus remains on swimming well rather than swimming hard.
These sessions are suitable for adults returning to swimming, refining technique, or preparing to progress into Swim for Fitness.
Best suited for:
Adults seeking technical improvement, skill refinement, and a strong foundation for long-term swimming performance.
Junior SFF
Junior Swim for Fitness sessions provide a fun, structured environment for young swimmers to build endurance, confidence, and general fitness through swimming.
Sessions include a mix of continuous swimming, skill-based drills, and simple training sets designed to improve stamina and overall water confidence. The focus is on participation, movement quality, and enjoyment rather than competitive outcomes.
These sessions are ideal for juniors who can swim independently and are looking to stay active, build fitness, or complement other sports without committing to a full squad pathway.
Best suited for:
School-aged swimmers who want to stay active, build fitness, and enjoy swimming in a relaxed, coached setting.
Transition Squad
Transition Squad is designed to bridge the gap between junior squads and performance-based training.
Sessions combine structured fitness sets with ongoing technical focus, helping swimmers apply correct technique under increasing workload. Training intensity and volume are higher than Junior Swim for Fitness, with an emphasis on aerobic capacity, pacing, and skill consistency.
This squad provides a clear pathway for swimmers preparing to move into competitive, programs, while still maintaining a supportive coaching environment.
Best suited for:
Swimmers ready to progress beyond fitness sessions and build the skills, endurance, and confidence needed for competitive training.
Performance Training
Performance Training sessions utilise pace-based programming to drive specific physiological adaptations. Training intensities are prescribed according to individual swim times, ensuring each swimmer is working within the correct energy systems to develop endurance, speed, and race-relevant fitness.
Emphasis is placed on pacing accuracy, technical consistency, and progression over time, with structured sets designed to maximise training efficiency and long-term improvement.
Best suited for: swimmers with a solid swimming foundation who are comfortable following pace-based training sets.