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 30-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 >45-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 60-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 ≤ 1:30

  • 200 m Free ≤ 3:15

  • 400 m Free ≤ 6:45

  • 100 m Backstroke ≤ 1:40

  • 100 m Breaststroke ≤ 1:50

  • 100 m Butterfly ≤ 1:50

  • 200 m IM ≤ 3:20

TARGET TRAINING SETS

• Can successfully complete each of the following sets:

  • 6 x 100 IM @ 2:15

  • 8 x 100 Kick @ 2:30

  • 10 x 100 Free 2:00  

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 90-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 ≤ 2:50

  • 400 m Free ≤ 5:45

  • 100 m Backstroke ≤ 1:30

  • 100 m Breaststroke ≤ 1:45

  • 100 m Butterfly ≤ 1:45

  • 200 m IM ≤ 3:10

TARGET TRAINING SETS

• Can successfully complete each of the following sets:

  • 6 x 200 IM @ 4:15

  • 8 x 100 Kick @ 2:15

  • 16 x 100 Free 1:50

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 ≤ 2:25

  • 400 m Free ≤ 5:10

  • 100 m Backstroke ≤ 1:25

  • 100 m Breaststroke ≤ 1:35

  • 100 m Butterfly ≤ 1:30

  • 200 m IM ≤ 2:50

  • 400 m IM ≤ 6:00

TARGET TRAINING SETS

• Can successfully complete each of the following sets:

  • 4 x 400 IM @ 7:30

  • 12 x 100 Kick @ 2:05

  • 24 x 100 Free @1:35

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

• Has at least one North & Interior Divisional qualifying time

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

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

  • 100 m Free ≤ 1:05

  • 200 m Free ≤ 2:15

  • 400 m Free ≤ 4:50

  • 100 m Backstroke ≤ 1:20

  • 100 m Breaststroke ≤ 1:25

  • 100 m Butterfly ≤ 1:20

  • 200 m IM ≤ 2:40

  • 400 m IM ≤ 5:45

TARGET TRAINING SETS

• Can successfully complete each of the following sets:

  • 4 x 400 IM @ 7:00

  • 12 x 100 Kick @ 1:50

  • 24 x 100 Free @ 1:25

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 traiing 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

• Has at least one Swim BC Provincial qualifying time

• 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 ≤ 2:10

  • 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 @ ≤ 6:30

  • 12 x 100 Kick @ ≤ 1:45

  • 24 x 100 Free ≤1:20

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

PHYSICAL 

• Can satisfy all components in Brown Bears, Polar Bears, Kodiaks and/or Silvertips

AEROBIC ENDURANCE & TARGET RACING TIMES

• Can satisfy all components in Brown Bears, Polar Bears, Kodiaks and/or Silvertips

TARGET TRAINING SETS

• Can successfully complete the training sets in Brown Bears, Polar Bears, Kodiaks and/or Silvertips

COGNITIVE

• Can satisfy all components in Brown Bears, Polar Bears, Kodiaks and/or Silvertips