Focus on performance, development, endurance and technique.

These levels offer more advanced progression of the competitive strokes, working on speed, stamina and techniques such as dives, turn and finishes.


  • 800 – 1000m covered during training
  • Freestyle, backstroke and breaststroke
  • Introduction to butterfly
  • Treading water, survival strokes and throw rescues


  • 1000 – 1800m covered during training
  • Freestyle, backstroke, breaststroke and butterfly
  • Racing starts, turns and finishes
  • Reading programs, using swim clock and time trials


  • Progression on from Orcas
  • Introduction to competition starts and turns
  • Technique
  • Timed swims
  • Endurance work

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