Swim skills; during this stage the young swimmers should learn to develop the skills of the sport. There may be participation in complementary sports i.e. those sports, which use similar energy systems and movement patterns. They should also learn the basic technical/tactical skills, and ancillary capacities, including: warm up and cool down; stretching; hydration and nutrition; recovery; relaxation and focusing. Training should also include the use of ‘own body weight’ exercises; as well as developing suppleness. Although the focus is on training, competition should be used to test and refine skills.