7 SWIMS/WEEK

Swimmers 13 years and over will have automatic placement in Elite when they meet CJC standards – extra spots will be awarded based on Age Group standards and rankings. Elite Squad swimmers will aim to eliminate all major technical skill errors and progress toward the best skill possible in their seven training sessions each week. Further emphasis on reliable breakouts, turns, underwater kick and dives are squad imperatives. An age appropriate, general delivery of strength, power, speed and mobility will be implemented. Swimmers will learn to be intrinsically motivated and set appropriate goals to compete at Central Region, Festival, Provincial, Eastern, Junior National, Senior National and International meets.  

6 SWIMS/WEEK

Jr. Elite Squad athletes can be 11 years and over with automatic placement when Festival standards are met; extra spots will be awarded based on Central Region rankings. Development of all four strokes will permit an Individual Medley based training program to be delivered effectively in their five training sessions each week. Skill building focused on dives, turns, underwater kick and breakouts plus continued strength, power, speed and mobility development in water and in the dry-land program is incorporated. Perfect or near perfect attendance is expected. Squad members will set appropriate goals to compete at invitational, Central Region, Festival, Provincial, Eastern and National Age Group meets. Athletes should see themselves moving to Elite and make training and competing decisions accordingly.

5-6 SWIMS/WEEK

Gold squad athletes can be 12 years and over with automatic placement when Central Region C standards are met; extra spots will be awarded based on age and ability. As with Gold A development of all four strokes will permit an Individual Medley based training program to be delivered effectively in their four training sessions each week. Skill building focused on dives, turns, underwater kick and breakouts plus continued strength, power, speed and mobility development in water and in the dry-land program is incorporated. Near perfect attendance is expected. Squad members will set appropriate goals to compete at invitational, Central Region and higher level meets. Athletes should see themselves moving to Gold A and make training and competing decisions accordingly.

5 SWIMS/WEEK

Silver swimmers can be 8 years and older up to 12 years with Bronze completion or coach determined appropriate skill. Squad members will train to meet appropriate goals to compete at Central Region, Festival, and Invitational meets in the province. The squad's weak points will be addressed in a focused way in order to balance out the abilities of the swimmers in a weekly instruction based delivery for all skills. Age appropriate daily activation focused on strength, mobility and power is continued throughout the season. This squad is introduced to various training protocols like clock reading, stroke counts, various breathing patterns, kicking intensities, even and negative splitting swim distances along with setting goal times. The development of race specific speed is also addressed.

4 SWIMS/WEEK

Bronze athletes can be 7 years to 12 years old with successful completion of the Shark level or upon a successful coach assessment (equivalent to Level 10 Red Cross). Squad members will train to meet appropriate goals to compete at Central Regions and local Invitational swim meets. Outstanding Bronze swimmers may qualify for Festival meets as well. Extra attention is given to the continued development of Breaststroke and Butterfly, along with emphasis on timing and body position in all four strokes. Age Appropriate daily activation is focused on strength, mobility and power development.

Swimmers will learn to attend a full week for multiple weeks in a row; race in practice and be ready to compete well at meets. 

They will learn what's not acceptable training wise and learn to deal with coach feedback. This squad is introduced to 50's, 100's and 200 m strokes along with a full weekly training template, race pace training, goal times, kick sets, pull sets, drills and attendance tracking.

3 SWIMS/WEEK

Shark swimmers are usually 12 yrs and under having achieved Swimmer 8 or above in the community swim programs. These swimmers and their parents are introduced to competitive swimming and prepared for progression to the Bronze Squad. Shark swimmers will be entered in local Novice meets when they are ready to compete. A basic delivery of all the competitive strokes from an instructional, experiential method of delivery is given. Skill development is given in kid-friendly language with a "go and practice" style of delivery. Age Appropriate daily activation is focused on strength, mobility and power development.

Sharks learn to cope with the atmosphere and rules of swim meets, learn to pay attention and control their behavior.

Training is aimed at all 50's, the 100 m FR and 100 m IM.

The introduction to training (vs. lessons) includes lane etiquette, circle swimming, reading the clock, racing in practice and respect for the coach and officials