1. Complete a set lasting 400m (e.g.16 x 25m) on a specific turn around time set by the coach (e.g. 1min for each 25m)
2. Swim 400m continuously using one stroke
3. Kick 25m backstroke with/without using a board
4. Kick 25m breaststroke with/without using a board
5. Kick 25m butterfly without using a board
6. Kick 25m front crawl with/without using a board
7. Perform a backstroke turn from 10m in to 15m out
8. Perform a breaststroke turn from 10m in to 15m out
9. Perform a butterfly turn from 10m in to 15m out
10. Perform a front crawl turn from 10m in to 15m out
Pre squad
These sessions are designed for children who have completed stage 8 but do not want to enter into competitive swimming. Focus is on technique, stamina and less on completing awards. Some lifesaving skills are incorporated into these courses.