STREAMLINES

From a push,  maintain a prone streamlined body position 

Ability to hold this position for at least one and one-half body lengths

Ability to vary the depth of the underwater push-off

Ability to perform 2-3 underwater dolphin kicks with each streamline

TURNS

Comfortably execute a legal freestyle flip turn with a proper streamlined push off 

Touches the wall with two hands in breaststroke and butterfly

DIVES

Comfortable diving off the racing block, head first, and in a streamline entry

Comfortable utilizing the backstroke handle and can execute a legal backstroke dive

AEROBIC ENDURANCE

Can easily complete a 60-minute practice session

Can complete continuous swim and kick for 5 minutes (at least 200 m)

FREESTYLE

Complete legal freestyle technique for 8 lengths (200 m) of the pool using shoulder and hip technique

Comfortably take a breath on both sides of the body; bi-lateral breathing

Complete proper pull-to-breath timing with ‘one-goggle’ breathing technique

Consistent execution of frontal quadrant swimming (early vertical forearm catch)

BACKSTROKE

Complete legal backstroke technique for 4 lengths (100 m) of the pool using shoulder and hip technique

Demonstrates consistency in timing of arm rotation

BUTTERFLY

Can perform dolphin kick with a consistent rhythm for 1 length (25 m)

Can perform 2-3 dolphin kicks underwater with every push-off

Ability to complete 2 lengths (50 m) of 1 arm butterfly

BREASTSTROKE

Can perform legal and symmetrical breaststroke kick

Can perform correct timing of the pull, kick, and breath during breaststroke

Can swim legal breaststroke for 1 length (25 m)

COGNITIVE

Understands how to count the number of strokes/ cycles per length for freestyle and backstroke

Understands the fundamentals of the pace clock

Leaving :05 or :10 a part in the lane

Intervals using :00 & :30 (“top” &   “bottom”)

Understand the fundamentals of touching wall on back in backstroke

Understand the fundamentals of two-hand touch and one hand touch

Understands circle swimming

Understands the roles of officials and referees

Understands how to approach the block during a swimming competition

Understands fundamentals of stroke regulations and the  rules of swimming

Understands the concept of personal best times

STREAMLINES

From a push,  maintain a prone streamlined body position 

Ability to hold this position on the front  for at least 5 m 

Ability to hold this position on the back for at least one and one-half body lengths

Ability to vary the depth of the underwater push-off, both front and back

Ability to perform 2-3 underwater dolphin kicks with each streamline, both front and back

TURNS

Comfortably execute a legal freestyle flip turn with a proper streamlined push off and 5m of underwater dolphin kicks

Perform a legal open-turn in breaststroke and butterfly

DIVES

Can execute a racing start from the blocks with a streamline entry and 5m of underwater dolphin kick

Can execute a legal backstroke dive utilizing a backstroke wedge

Can complete a legal relay exchange

AEROBIC ENDURANCE

Can easily complete a >60-minute practice session

Can complete continuous swim and kick for 10 minutes 

Can complete 100 m individual medley with legal technique and turns

FREESTYLE

Complete legal freestyle technique for 16 lengths (400 m) of the pool using shoulder and hip technique

Continuous growth and execution of frontal quadrant swimming (early vertical forearm catch); gaining more distance per stroke

Demonstrates ability to change tempo in arm and leg speed

BACKSTROKE

Complete legal backstroke technique for 8 lengths (200 m) of the pool using shoulder and hip technique

Demonstrates ability to change tempo in arm speed

BUTTERFLY

Complete one length (25 m)  of the pool with legal butterfly form

Can perform dolphin kick with a consistent rhythm on all sides of the body (front, right and left side, back)

Demonstrate correct timing of the pull, kick, and breath during the  butterfly

BREASTSTROKE

Can swim legal breaststroke for 4  lengths (100 m)

Ability to demonstrate a progression in distance per stroke

Can execute the fundamentals of a pull-out

COGNITIVE

Understands how to count the number of strokes/ cycles per length for all strokes

Demonstrates progression  in utilizing  the pace clock

Intervals using :00, :20 & :40

Develops further understanding and awareness of stroke regulations and the rules of swimming

Knows best times for majority of races

STREAMLINES

From a push,  maintain a prone streamlined body position 

Ability to hold this position on the front  for at least 10 m 

Ability to hold this position on the back for at least 5 m

Ability to vary the depth of the underwater push-off, both front and back

Ability to perform 4-6 underwater dolphin kicks with each streamline, both front and back

TURNS

Comfortably execute a legal freestyle flip turn with a proper streamlined push off and 10m of underwater dolphin kicks

Perform a legal open-turn in breaststroke and execute a legal pull-out

Perform a legal open-turn in butterfly and complete 5 m of underwater dolphin kicks

DIVES

Can execute a racing start from the blocks with a streamline entry and 10m of underwater dolphin kick

Can execute a legal backstroke dive utilizing a backstroke wedge with 5m of underwater dolphin kick

Continues to improve speed and effectiveness in relay takeover

AEROBIC ENDURANCE 

Can easily complete a 90-minute practice session

Can complete continuous swim and kick for 15 minutes 

Can complete 200 m individual medley with legal technique and turns

TARGET RACING TIMES & STANDARDS

Has competed in all events offered in an athlete’s age group, and has met the following time standards at a sanctioned swim meet:

100 m Free ≤ 1:20

200 m Free ≤ 2:50

400 m Free ≤ 5:45

100 m Backstroke ≤ 1:35

100 m Breaststroke ≤ 1:45

100 m Butterfly ≤ 1:40

200 m IM ≤ 3:15

TARGET TRAINING SETS

Can successfully complete each of the following sets:

6 x 200 IM @ 3:45

8 x 100 Kick @ 2:05

16 x 100 Free 1:40

COGNITIVE

Complete one length of all four strokes holding the same time or faster but using fewer strokes/ cycles than in Cubs

Swims with prescribed technique during practice and competitions

Swims with prescribed breathing patterns during practice and meets

Understands the purpose of heart rate measurement.

Can measure resting and exercise heart rate

Understands the importance  of muscular flexibility in swimming  performance

Has some understanding of ‘broken swims’ and is beginning to learn race strategy and pacing

Understands the correlation between practice times and competition  times

Continues progress with using the pace  clock

Intervals of any  kind

PHYSICAL 

Can maintain a streamline  and perform underwater dolphin kicks for 20 m

Consistent and proper technique is prioritized during every practice

Can complete one length of each stroke holding the same time or faster and  using fewer strokes/cycles than in Black Bears

Can maintain consistent technique, stroke rates and time in all training sets

Improves speed, power and distance to 15 meters in each stroke (break out)

AEROBIC ENDURANCE & TARGET RACING TIMES

Can easily complete a 120-minute practice session

Can complete continuous swim and kick for 20 minutes 

Can complete 400 m individual medley with legal technique and turns

TARGET RACING TIMES & STANDARDS

Is aware of divisional and provincial qualifying time standards

Has competed in all events offered in an athlete’s age group, and has met the following time standards at a sanctioned swim meet:

100 m Free ≤ 1:15

200 m Free ≤ 2:40

400 m Free ≤ 5:30

100 m Backstroke ≤ 1:25

100 m Breaststroke ≤ 1:35

100 m Butterfly ≤ 1:30

200 m IM ≤ 3:00

TARGET TRAINING SETS

Can successfully complete each of the following sets:

6 x 200 IM @ 3:45

8 x 100 Kick @ 2:05

16 x 100 Free 1:40

STROKES & COGNITIVE

Understands the basics of different energy system usage in sprinting versus distance swimming

Understands the  relationship between distance per stroke, stroke rate, and swimming speed

Comprehends resistance or drag, and has basic understanding of how to reduce it

Understands the concept of a balanced diet and basic fuels used during swimming training and swim meets

Can use heart rate measurement to monitor exercise intensity and  recovery

Understands the basics of race pace training times and knows how to practice at them.

Has developed and follows a prescribed race strategy/race plan

PHYSICAL 

Ability to change speed while maintaining stroke efficiency

Performs more effective underwater swimming off start and turn in all strokes than in Brown Bears

Maintains proper technique under increased training loads

Refinement of technique in each stroke, starting to develop strength and power

TARGET RACING TIMES & STANDARDS

Aims to qualifying in one or more event at a divisional, provincial, or age group national level meet

Has competed in all events offered in an athlete’s age group, and has met the following time standards at a sanctioned swim meet:

100 m Free ≤ 1:10

200 m Free ≤ 2:30

400 m Free ≤ 5:05

100 m Backstroke ≤ 1:20

100 m Breaststroke ≤ 1:30

100 m Butterfly ≤ 1:25

200 m IM ≤ 2:45

400 m IM ≤ 5:45

TARGET TRAINING SETS

Can successfully complete each of the following sets:

4 x 400 IM @ 6:30

12 x 100 Kick @ 1:55

24 x 100 Free 1:25

STROKES & COGNITIVE

Understands the  difference between aerobic and anaerobic energy  systems

With the assistance of the coach, can calculate swimming speed, distance per stroke, and stroke rate during competition and training

Can manipulate stroke rate and distance per stroke to vary speed.

Understands  nutritional requirements and timing for training  and competition

Understands how to use heart rate measurement to monitor training

Knows race plans for each  event ((including prelims and finals) and appropriate training paces to achieve goal  time(s).

Develops self-awareness and communicates with coaches effectively to maximize learning and training

PHYSICAL 

Continue to decrease the number of stroke cycles, or swim faster with the same number of   cycles

Decrease the number of cycles per length during competition.

Continues to build strength in power in each stroke and maintain technique

TARGET RACING TIMES & STANDARDS

Aims to qualifying in multiple events at a divisional, provincial, or age group national, and national  level meet

Has met the following time standards at a sanctioned swim meet:

100 m Free ≤ 1:05

200 m Free ≤ 2:20

400 m Free ≤ 4:50

100 m Backstroke ≤ 1:15

100 m Breaststroke ≤ 1:25

100 m Butterfly ≤ 1:20

200 m IM ≤ 2:35

400 m IM ≤ 5:30

TARGET TRAINING SETS

Can successfully complete each of the following sets:

4 x 400 IM @ 6:00

12 x 100 Kick @ 1:50

24 x 100 Free 1:20

STROKES & COGNITIVE

Can calculate swimming speed, distance per stroke, and stroke  rate.

Utilizes heart rate measurement to improve training capacity

Swim faster by increasing Distance Per Stroke (DPS) while maintaining Stroke Rate(SR)

Swim faster by increasing SR while maintaining DPS

With assistance from the coach, can choose precise DPS/SR combinations for different races.

Demonstrates knowledge of energy systems.

Can describe the relationship between training sets and energy  systems

Demonstrates a basic understanding of training periodization

Takes initiative to lead by example for younger athletes

Has strong self-awareness and communicates with coaches effectively to maximize learning and training

PHYSICAL 

Continue to decrease the number of stroke cycles, or swim faster with the same number of   cycles

Decrease the number of cycles per length during competition.

Continues to build strength in power in each stroke and maintain technique

TARGET RACING TIMES & STANDARDS

Aims to qualifying in multiple events at a provincial, age group national, national or international level meets

Aims to achieve making finals at all swim meets

Has met the following time standards at a sanctioned swim meet:

100 m Free ≤ 1:00

200 m Free ≤ 2:15

400 m Free ≤ 4:45

100 m Backstroke ≤ 1:10

100 m Breaststroke ≤ 1:20

100 m Butterfly ≤ 1:15

200 m IM ≤ 2:30

400 m IM ≤ 5:15

TARGET TRAINING SETS

Can successfully complete each of the following sets:

4 x 400 IM @ 5:45

12 x 100 Kick @ 1:45

24 x 100 Free 1:15

COGNITIVE

Demonstrates knowledge of energy systems

Knows personal training velocities required for each training category

can discuss training needs based on test-set results

Understands the significance of work-rest ratios and implements appropriate level of recovery

Demonstrates high level of self-autonomy and leadership

Actively models appropriate high-level athlete behaviour and is a positive model and influence in younger athletes.