Junior Performance

As a swimmer transitions through to Junior Performance, their training load and session intents will begin to develop into more in-depth around the racing process, although with a constant focus on aerobic development and stroke acquisition. While swimmers may not be event specialising yet, it will be noted what events/strokes are preferred however swimmers will be asked to continue to work on a 200m/400m IM basis.

Swimmers should be competing 200m/400m IM, 400m Free, 800m and/or 1500m Free and at least 100m and/or 200m Butterfly, while working a range of distances over 3 strokes.

Swimmers should be able to understand and differentiate between terms such as 'aerobic', 'anaerobic', 'race pace' and understand the process of taking their heart rate and how this corresponds to effort level required in the pool.

Youth Performance

As swimmers age from around 16 to 18, event/stroke specialisation will be considered on the understanding of still working inter-stroke transferable skills and at level 3 meets aim to update and work other strokes and events. Swimmers should be able to understand their cycle of training and the importance of the 'consistency of the frequency' with an aim of taking responsibility of their own training. This means being more diligent around post/pre pool, land/gym sessions and the number of sessions being attended while conscientiously managing their time and training effectively by communicating with their coach and parents as they grow into adults.

Swimmers should still aim to be competing at least 200m IM, either 400m IM and/or 400m Free and a range of distances over 3 different strokes.

Swimmers should be able to understand and differentiate between the terms 'aerobic', 'anaerobic', 'race pace' and the effects of lactate on the body and ensure they are committing to the recovery process post workout.