Technique, swimming rules and swimmers etiquette will be the main focus of this group. The swimmer will be encouraged to understand the importance of being able to hold their technique over distance. Swimmers will be introduced to the importance of breath control, stroke efficiencies, as well as an understanding of stroke rates and the importance of distance per stroke.

This is a stepping-stone, to help introduce the swimmer and their family from pre-competitive swimming to competitive swimming. Swimmers will be allowed to sign up for two twelve week sessions and one four week session.  Swimmers will be introduced to the basic elements of competitive swimming, and will learn about swimming for sport.

Stroke technique and kicking endurance and power will be the main focus of junior B level.

Stroke Technique and aerobic energy system training will be the primary focus for junior A level. Speed training and racing sets will be introduced in this level.

Progression to provincial/national level is base on the swimmers age.

Some swimmers in junior A level may be required to swim up a level for the purpose of intensity but not an increase in hours.

Stroke Technique and aerobic energy system training will be the primary focus for provincial/national level. Speed training and racing sets will be introduced in this level.

Progression to level senior B is base on the swimmers age.

Some swimmers in provincial/national level may be required to swim up a level for the purpose of intensity but not an increase in hours.

Stroke Technique and aerobic energy system training will remain a major part of the level Senior B programme, at this level however, swimmers will also train the anaerobic energy system. There will be a greater emphasis placed on race strategy and mental strategy will be on going throughout the week. Individualized training will take place on a more regular basis; sprint training, individual medley and distance training swimmers will also have separate training practices.

Stroke Technique and aerobic energy system training will remain a major part of the level Senior A programme, at this level however, swimmers will also train the anaerobic energy system. There will be a greater emphasis placed on race strategy and mental strategy will be on going throughout the week. Individualized training will take place on a more regular basis; sprint training, individual medley and distance training swimmers will also have separate training practices.

The emphasis of the high school swimmers Group will be to improve the fitness level of the participants. The main goal is to provide a training environment for all 14 & over swimmers who love to swim as a way of staying fit.