Four levels
Levels named by what swimmers practice
A level check tells us where to start. The coach decides when a swimmer moves on, and every swimmer moves at their own pace.
- 01
Stroke basics
Yellow cap, ages 13 to 18SkillsFreestyle and backstroke at an easy pace
Breathing to both sides
Kicking with a board and without one
Streamline off the wall
Moving upWhen a swimmer holds each stroke for a full length at their own pace, the coach suggests Starts and turns.
- 02
Starts and turns
Green cap, ages 13 to 18SkillsOpen turns on all four strokes
Flip turns on freestyle and backstroke
Starts from the deck, then the block
Underwater kicks off the wall in streamline
Moving upWhen turns and starts connect to the stroke on either side of them, the coach suggests Stroke combinations.
- 03
Stroke combinations
Blue cap, ages 13 to 18SkillsBreaststroke and butterfly timing
Individual medley order with clean changes
Backstroke to breaststroke turns
Longer sets with a short rest
Moving upWhen all four strokes hold together through a set, the coach suggests Endurance and technique.
- 04
Endurance and technique
Purple cap, ages 13 to 18SkillsLonger repeats on a set interval
Pacing a set by feel
Stroke counts and distance per stroke
Working from your own team coach's notes
Moving upThis is the top level. Swimmers stay as long as they like and bring their team's plan to the deck.
Sample levels.
Where would your swimmer start?
A level check takes one evening at the pool.