Pre-1

• Correct body position and balance in the water
• Long axis emphasis Freestyle and Backstroke work
• Introduction to Butterfly and Breaststroke
• Introduction to all basic drills
• Circle Swimming
• Lane etiquette
• Push offs ready position 3-point stance

Equipment Requirements:

- Fins

Level 1

• Streamline
• Rotary Breathing
• Finishes Strong to the wall (all strokes)
• Butterfly & Breaststroke increased
• Turns Freestyle flip-turn, (Back, breast, and Fly touch turns)
• Starts (from side sitting positon to track position) get efficient Streamline
• Breaststroke pull out basic
• Basic Clock awareness

  Equipment Requirements:

  -Fins (TYR Crossblade Fins 2.0 or similar are encouraged)

 Below Begins January 5th.  Hybrid time has been changed and will be held at Centenary

 Level 2

• Starts off Blocks and Relay Starts
• Backstroke Flipturn
• Breaststroke Pull-Out
• Emphasis on fine tuning Breaststroke and Butterfly timing
• Dolphin Kicking Extended off walls (3-5)
• Introduction to longer swims in practice (ie: 200 sets, 100 IM sets)
• Walls No breathing 3 strokes out and accelerate into walls
• Clean Breakouts
• Interval tracking

  Equipment Requirements:

  -Fins
  -Pull buoy
  -Water Bottle

 Below Begins January 5th.  Hybrid time has been changed and will be held at Centenary

Level 3 

• More Power work
• Increased intensity in Aerobic Training, Race Pace Effort, and Burst Speed
• Facilitate swimmers learning their paces, times, and goals
• Introduction to Basic Race Strategies
• No breathing flags in and accelerate into walls
• Clean Breakouts
• Responsible for intervals
• Increased emphasis on ‘power’ aspect of Butterfly and Breaststroke mechanics
• Consistent 6+ beat kick on all freestyle, increasing rate as distance decreases
• Race Strategy and Execution

  Equipment Requirements:

• Fins

• Pull buoy

• -Hand Paddles

• -Water Bottle

 Below Begins January 5th. Time and Location has been changed to Centenary Mon-Thurs

Level 4

• Top/Front Quadrant Catch/Stroke initiation in all strokes.
  • Advanced ability to swim “with the body” for power and efficiency
• Consistent 6+ beat kick on all freestyle, increasing rate as distance decreases
• Advanced IM Transition Turn work, Back to Breast options
• Breakout timing for all strokes
• Advanced Race Strategy and Execution
• Advanced Structure in Aerobic Training, Race Pace Training/Effort, Burst Speed sets, and In-Water Resistance Training.
  • Swimmers are expected to know actual and goal paces & times and have the ability to use this information as instructed during workouts.

    Equipment Requirements:

    -Fins
    -Pull buoy
    -Paddles
    -Drag Suit

    -Water Bottle

 Below Begins January 5th. Time and Location has been changed  to Centenary Mon-Thurs