Our lead coach is Ilze Ostrovska.
Ilze (pronounced IL-zeh) grew up in Latvia and represented Latvia throughout her teenage years. Her training schedule was serious: two-hour pool sessions before and after school, plus land-based strength work, on weekdays, as well as Saturday morning training. Ilze specialised in 200m, 400m and 800m freestyle, and 400m IM.
1980 Swimming camp (Ilze is standing in middle between boys)
From 2003 to 2017 Ilze trained with and competed regularly for Adelaide Masters, achieving 15 state records in 200M and 400m IMs and breaststroke distances from 25m to 400m; also joining our relay teams in achieving 3 national records and 8 state records. Ilze recently has started doing more competitions in 2026 and joined a relay team that took over a minute off the state record in the 4x 100m freestyle.
Ilze, Julie Bowman, Steph Palmer-White and Sharon Beaver
2016 Adelaide Masters relay team at SAALC; setting National record and achieving FINA Top 10
Ilze is an accredited Masters Club Coach, and has been our head coach since 2021. From then she’s been on pool deck almost all sessions, except when she makes her annual trip back to Latvia in the winter season (Australia’s winter, that is!).
When Ilze first became coach, she was asked to say a little about herself:
How did it all start?
As a child, I was constantly sick, suffering from middle-ear infections, flus, colds, you name it! My family doctor suggested to my parents to send me to swimming classes to improve my immune system and strengthen my lungs. I had a long break from swimming after I quit at 18, and restarted in 2003.
What motivates you to swim?
I used to love winning. To me, it is impressive to see that hard work can really pay off, where good results are the greatest reward.
Now, though, I am slow and swim for fitness!
Do you prefer swimming short distances or long distance?
As a teenager I was a long-distance swimmer – 200m, 400m, 800m F/S (in those days women did not have 1500m) and 400 IM. It’s not that I enjoyed long-distance, it is just that I had the endurance, and persistence.
Now, with age I prefer shorter distances – 100m and 200m.
Do you prefer swimming in the pool or at sea and why?
I have a love-hate relationship with that black line.
How do you fit swimming into your routine?
I used to swim more, but at the moment I swim once a week in the winter and twice in summer.
Which do you prefer: swimming in a group or on your own?
I would say, definitely in a group. The social aspect makes training more interesting, and you can push each other more.
Training with Natalie Hann
Who has inspired or influenced your swimming?
Natalie Hann, who invited me to swim with Adelaide Masters back in 2003. After quitting competitive swimming at 18 years of age, I didn’t want anything to do with it. She lived next door, and every time we would meet, she’d try to convince me to come train with her. Once I got back into it, I realised how different it was and that I could enjoy it in a different way.
We still enjoy hanging out together, in and out of the pool.
If you could give your younger self one tip, what would it be?
Don’t take competitive swimming too seriously, so that you don’t burnout and it doesn’t keep you out of the pool for 17 years.
What are your interests outside of the water?
I like all sorts of activities – hiking Mt Lofty, playing lawn bowls, bocce, cycling. I enjoy going to the theatre, opera, ballet, art exhibitions and live music.
Do you have a favourite swimming event, what is it and what makes it special?
I enjoy swimming 100m and 200m IM – I believe in breaking through to a medley ‘second wind’, where you get a burst of energy starting each new stroke, and that breathing becomes easier!
Sometimes you must convince yourself these strange phenomena exist.
Ilze is always watching…
