| Junior One | Junior Two | Senior One | Senior Two |
| BOYS | 7-10yr | 10-12yr | 12-14yr | 15+ |
| GIRLS | 7-9YR | 9-11YR | 11-13YR | 14+ |
| Streamline, balance, body line, technique in all strokes. Sculling and “feel for water” Development of Starts & Turns. Focus on Fundamentsls Agility, Balance, Coordination, Speed), | Advanced drills, “build” stroke, better awareness and discipline, refine turn technique, apply fundamental skills and introduce stroke rates. Start to compete at Dev Level. | Know drill sheet, drill discipline, know stroke keys and underdtand the importance of the fundamentals, train stroke rates, develop under water speed, improve pacing. Compet at Dev Level | Detailed stroke breakdown, pace, back half swimming, aggressive stroke rates, recovery, disciplined walls,turns as assets. Start to compete in a wider range of events based on strokes or distance, but not both. |
| SKILL | Light aerobic swimming, 50% skill/drill (all strokes), turn technique, dry land stretching, injury prevention, develop 100 IM | Introduce/develop all energy systems, introduce test sets, increase aerobic base/threshold in free and main stroke, maintain stroke and turn technique while training, increase pulling, train for 200 IM, introduce dry land, light resistance training. | Know energy systems/test sets, train with purpose/ focus, more pulling/resistance, increase kicking, increase IM training, add aggressive strength/core work | Increase threshold for all stroke, increase stroke training, pulling/resistance training, aggressive IM training, up to 400IM increase core/strength training, |
| SWIM TRAINING | 2 HOURS PER WEEK | 3 HOURS PER WEEK | 5 HOURS PER WEEK | 8 HOURS PER WEEK |
| LAND TRAINING & NUTRITION | SHOULD BE ACTIVE IN OTHER SPORTS. Introduce hydration & nutrition | SHOULD BE ACTIVE IN OTHER SPORTS. Education of nutrition and hydration | 1HR PER WEEK. Understand and implement nutrition & hydration requirments | 2HRS PER WEEK. Take responsibility for nutrition & hyration requirments |
| DEVELOP | Training principles general (how – why) Introduce team culture, character. HAVE FUN | Training efficency and maturity. Introduce leadership, humility, team commitment, begin long-term planning | Zero tolerance for adverse behaviour, look for leadership, humility, team commitment. Elevate focus on training and competing. Strong drive to learn. | LEADERSHIP, humility and perseverance appreciation, vision, reach out to team, strong academics. Attendance is 90%. Begin college focus. |
| COMPETITION | Aqua Sprint | Aqua Sprint Dev Gala | PTL Dev Galas, Qualifying meets | PTL, Qualifying meets, championship meets |
| GOAL | competent in all 4 strokes | 4 swimmers at dev meets | 12 at dev meets. 6 swimmers at qualiying meets | 8 ulster qualifying. 6 division 2 qualifying. 2 div 2 finals |
| COACH LEVEL | LEVEL 2 | LEVEL 2 | LEVEL 2/LEVEL 3 | LEVEL 2/LEVEL 3 |
