The Sydney Academy of Sports was filled with laughter, sports and friendship for the weekend at the April Swim-Tri Camp. With plenty of new faces and many familiar ones returning, everyone gave 110%, making this camp an easy 10/10!
After everyone arrived and settled in and played enough rebound net, we kicked off the weekend with a fun and energetic games night. Fuelled by a hearty dinner (of course lots of pasta and garlic bread), participants and parents dove into the Friday night activities. Beginning with the ever-popular King Card warm-up game, followed by the thrilling Shark Game, where quick reactions were key to escaping the “shark.”
A fitness circuit kept the energy high and warmed the athletes into the weekend ahead. The circuit featured six dynamic stations: shuttle runs, agility drills, boxing, wall ball throws, resistance band pulls, and sit-ups. We wrapped up with some epic dodgeball rounds, including bull rush using exercise balls, a team-based soccer version, and the always-entertaining parents vs. participants game!
Bright and early on Saturday, athletes took to the water. Led by the no-nonsense Lizzie Slack, everyone pushed their limits and gave their all – just the way we like it! Swimmers of all levels, from beginners to seasoned Allambie Seals, trained side by side, learning new skills and refining their strokes.
Throughout the weekend, swimmers trained freestyle, backstroke, breaststroke, butterfly, and Individual Medley drills, each challenging coordination, strength, and endurance. Breaking down each stroke, and focusing on skills, challenges and the benefits of: body position and awareness, breathing technique, propulsion, timing and consistent kicking, glide and coordination, diving practice, stroke transitions, variety and pacing.
Our land-based sessions began with dynamic warm-ups, including high knees, lunges, and cone reaction games. Athletes enjoyed a fun game using coloured cones and the much-loved Foxes and Chickens tag game.
The running circuit included hurdles, ladders, hoops, and sprint drills, culminating in a Fartlek ladder challenge that mixed walking and running intervals with playful callouts. Relay races kept the excitement going, with teams, coaches, and even parents joining in!
On the bikes, participants worked on braking skills with Red Light, Green Light, practiced steering control through cone courses, and reviewed essential cycling rules during group laps. Transitioning on and off the bikes safely was also introduced – an important and difficult part of triathlon races!
After a big morning in the pool and on the field, lunch was warmly welcomed. Followed by the Goal Setting and Mental Fitness workshop with guest speaker Lizzie Slack, who shared her inspiring story of competing at the elite level in swimming. She spoke about her drive, resilience, and how she stayed focused, set goals, and maintained mental fitness in high-performance sport.
Lizzie walked us through how she sets short-term and long-term goals in a realistic, motivating way. Afterward, in small groups, participants practiced visualisation and created their own SMART goals using a reusable chart to take home. Sharing these goals with the group was empowering and hearing each other’s ambitions was truly inspiring. The session left everyone focused and excited for the weekend, and their own journeys ahead.
Our water polo session featured a fun and engaging three-station rotation: passing techniques, shooting accuracy, and the all-important eggbeater kick. After working on skills and building teamwork, everyone came together for a friendly, high-energy match that had players laughing and cheering all the way through. It was the perfect mix of learning and fun!
After all the high-energy sessions of the day, our 1-hour yoga class was a welcome break. It helped loosen tired muscles, improved flexibility, and provided a much-needed moment of calm. The session was a crowd favourite. Campers appreciated the chance to unwind, stretch out, and mentally reset.
The famous Saturday challenge night was split into kids vs adults! This saw the rate of competitiveness rise by 120% on both sides. Games of futsal, basketball and dodgeball were fought vigorously to the final buzzer. The minute-to-win-it games left the gymnasium echoing with the howl of laughter as participants chose their team mates to participate in a tortilla flip challenge, toilet paper mummy wrap, and the hilarious tantrum challenge. Everything was left on the court that evening by both the kids and the adult teams – well done everyone.
Athletes had a chance to put their training to use at the Sunday Races. A variety of races were timed and recorded, racing to replicate professional standards; 25m, 50m, and 100m races in all strokes and the IM. Everyone enjoyed the morning, which provided a place for athletes to practice their professionalism and compete in races in an inclusive and supportive environment.
All the training paid off in our triathlon challenge! Athletes had the option to participate in a modified triathlon; 10–15-minute warm-up, followed by the swim component of continuous laps for 10 minutes using their preferred stroke, a quick transition to the 20-minute bike ride, and then athletes moved straight into a 10-minute run around the grass athletic track. For those keen athletes we ran a sprint triathlon of 100m swim, 2km bike, and 400m run – a great stepping stone into the world of triathlon racing.
The Swimming and Triathlon athletes came together in the pool to round out the weekend with fun relay races, some parents and support workers were encouraged to join in too and we of course saw the competitive streak in everyone skyrocket! A wonderful way to finish the weekend.
Congratulations to our 2 award winners of the camp:
Swim-Tri Camp 2025 was an unforgettable experience. The weekend was filled with effort, enthusiasm, and connection. Whether it was pushing limits in the pool, racing around the field, setting personal goals, or just having fun; every camper walked away stronger, more confident, and ready to tackle whatever they choose to do next.
We can’t wait to see you all again soon!
