Adult Swim Squads

Develop your skills, technique and endurance in the water with The NAC water programs. Work with a group under the watchful eye of an NAC coach, and benefit from their wealth of knowledge in swim, surf and triathlon.

This is open to all levels and ages, with a focus on triathletes, seniors and masters looking to tweak and improve their technique.

Adult Squad Timetable

Junior Swim Squads


This program provides flexibility and ideal for budding athletes allowing them to swim in competitive environments locally and nationally. The program is also beneficial for those looking to improve their general fitness, or as a complementary training for other sporting activities. We encourage participants to decide for themselves which session suits their needs.

Junior Timetable

Junior Swim Timetable

Platinum: 5.30 – 6.30am/4.00 – 5.00pm   50mtr pool

  • Flexible 1-5 times per week
  • Fun, fitness and endurance
  • Stroke correction
  • Consolidate dives, turns, starts and finishes

Intermediate: 5.30 – 7am/4.00 – 6pm   50mtr pool

  • Aimed at 2-5 times per week
  • Greater fitness and endurance
  • Surf skill focus
  • Improving efficiency through stroke technique

Senior: 5.30 – 7.30am/4.00 – 6.30pm   50mtr pool

  • 5 + times per week
  • Tailored sessions
  • Still water program
  • Focused on athletes aiming to compete

Train with one of our experienced coaches…

Time /Day







5.30am                                  50m Pool                   (120mins)

John Rodgers (JR)

John Rodgers (JR)


John Rodgers (JR)

John Rodgers (JR) 25m Pool


5.30am                                  50m Pool                   (90mins)

Ciro Ramalho

Ciro Ramalho

Ciro Ramalho

  Ciro Ramalho      25m Pool 


7.00am                               50m Pool                     (120mins)






John Rodgers (JR)

8.30am                                 50m Pool                     (60mins)






Sally Evens

4.00pm                                     50m Pool                 (60mins)

Sally Evens

Belinda Granger

Sally Evens

Belinda Granger



4.00pm                                  50m Pool                 (120mins)

John Rodgers (JR)

John Rodgers (JR)

John Rodgers (JR)

John Rodgers (JR)

John Rodgers (JR)


Aqua Aerobics


Traditional Aqua class applying the water’s resistance using different equipment. All ages and fitness levels welcome. 25m pool.

Aqua Deep

This is a more challenging class which utilises buoyancy belts and pool noodles to intensify the movements. Still a low impact fitness option, this class is held in the 50m pool.

Active Aqua

A more intense workout aimed at the younger and fitter participant.  Great for burning fat and strengthening the body. Held in our 25m pool.

Aqua H20

A more intense Aqua workout using “Gymsticks” to add a strong resistance component to the classic Aqua class.  Join Linda for an early start to your Sunday and feel great for the rest of the day! 

Meet Our Instructors View Aqua Timetable class etiquette

Fitness Classes

Circuit Class

Different every day, this medium-intensity class will tone your body, push you that little bit further and lift your strength and fitness to new heights. Get fit and strong while having fun.

Morning Blast

A class to wake you up with high-intensity interval training and challenging resistance exercises. Always different, always fun – a go-hard-and-go-home class to start your day with a blast!

Strong heart, strong body

Aimed at those new to exercise, this entry-level class will increase your aerobic capacity as well as build muscle. Basic exercises to improve your strength, stability and functionality in daily activities.


A mainly mat-based whole-body workout that will challenge your core, balance and flexibility through controlled movements. Lengthening and strengthening exercises will increase your stability and range of motion, improve your posture, release tension and allow you to move freer in your day-to-day activities. You will leave feeling stronger, lighter, more centred and energised.

For more information about our fitness classes, email, or visit the gym and take a tour.

View Gym Timetable