Training sessions per week = 3 x 1hr duration

Volume of session = up to 0.5km

Freestyle: Complete 25m swim with basic technique.

Backstroke: Demonstrate with basic technique.

Breaststroke: Demonstrate with basic technique.

Kick: Complete 5m with board of FR with basic technique.

Coach to progress swimmers to HAMMERS squad requirements with a minimum Volume of 0.5km.

Training sessions per week = 3 x 1hr duration

Volume of session =  0.5km - 1.5km

Freestyle: Complete 50m swim with basic technique.

Backstroke: Complete 25m swim with basic technique.

Breaststroke: Complete 25m swim with basic technique.

Butterfly: Complete 25m kick with fins/basic technique.

Coach to progress swimmers to MAKO squad requirements with a minimum Volume of 1.5km.

Training sessions per week = 3 - 4 x 1.5hr duration

Volume of session =  1.5km - 3km

Freestyle: Complete 100m swim.

Backstroke: Complete 50m swim.

Breaststroke: Complete 50m swim.

Butterfly: Complete 25m swim with fins.

Kick: Complete 50m of FR within 1.5 mins.

Skills: Complete  a basic level of starts, turns & finishes.

Coach to progress swimmers to White Pointer squad requirements with a minimum Volume of 3km.

Training sessions per week = 4 - 5 x 2hr duration

Volume of session =  3km - 6km

Freestyle: Complete 200m swim with correct technique.

Backstroke: Complete 100m swim with correct technique.

Breaststroke: Complete 100m swim with correct technique.

Butterfly: Complete 50m swim with correct technique.

Skills: Complete starts, turns & finishes.

Have a good knowledge of drills, turns, abbreviations & use of the pace clock, interval rests & set times.