Criteria for promotion to Squad 1:

200 metres Front Crawl, Backstroke and Breaststroke (correct underwater pullouts)

400m Front Crawl

100 metres Butterfly (with and without fins

200 metres Individual Medley

Timed sets: 6x100 on 2.15 (Target time 1.45)

Correct starts, turns and finishes on all strokes, including takeovers.

Training equipment: kickboards, pull buoy, hand paddles, fins, drink bottle

This group should:

Attend minimum 4 sessions per week (optimum 5 sessions).

Understand lane etiquette, training within a group and rules of the strokes/sport.

There will be regular time trials and all swimmers will be expected to enter low level competitions.

Keep logbook of training and competition results.

Self-monitor by using the pace clock.

Monitor progress using swim test sets.

Meterage to improve to 2500-3000m per hour session.

Learn positive and negative splits.