Practice Groups and New Swimmer Assessments
UNAC is a competitive swim club for swimmers who already possess basic swimming skills and water safety proficiency. Our program focuses on developing competitive swimmers through structured training, stroke refinement, and conditioning. Coaches work with athletes to improve technique in all four competitive strokes - freestyle, backstroke, breaststroke, and butterfly - while fostering sportsmanship, discipline, and a love for the sport.
All new swimmers need to be assessed by one of our coaches before joining the UNAC. Swimmers must be able to swim 50 yards of freestyle (2 lengths of the pool), 25 yards of backstroke, and tread water for one minute.
Swimmers passing the assessment will be placed in the appropriate practice group for their optimal development as competitive swimmers, based on the evaluation of the swimmer by the UNAC coaching staff, subject to final review by one of our Head Coaches.
Contact us to request information about assessments!
Junior 1 (J1)
Junior 1 swimmers must be able to perform both a rudimentary freestyle for 50 yards and backstroke for 25 yards. (Please note that UNAC does not provide "learn to swim" lessons, and Junior 1 swimmers must already have basic swimming ability). Practice focuses on stroke technique.
PRACTICE AMOUNT:
- 1.0 hour per day.
- 4 days per week (Monday – Thursday).
PRACTICE DESCRIPTION:
- 100% of practice time devoted to stroke technique.
- Refine and strengthen the freestyle and backstroke.
- Learn the four competitive swimming strokes:
- Freestyle
- Backstroke
- Breaststroke
- Butterfly
- Learn competitive starts and turns.
COMPETITION:
- Participation in STSL meets and STSL championships is expected.
Junior 2 (J2)
Junior 2 swimmers are those who have mastered and completed Junior 1, or who are Middle School-aged swimmers who need to refine their stroke technique and also want some interval training.
PRACTICE AMOUNT:
- 1.5 hours per day.
- 5 days per week (Monday – Friday).
PRACTICE DESCRIPTION:
- Approx. 80% of practice time devoted to stroke technique and 20% to training.
- Technique-intensive drills – strokes, starts & turns.
- Introduction to interval-based training.
COMPETITION:
- Participation in STSL meets, STSL championships and occasional Niagara LSC meets is expected.
Senior 1 (S1)
Senior 1 swimmers are those who have mastered and completed Junior 2, or who are competent in all strokes, starts and turns. Practice focuses on more intensive training, typically in preparation for Modified/Varsity level swimming.
PRACTICE AMOUNT:
- 1.5 hours per day.
- 5 days per week (Monday – Friday).
PRACTICE DESCRIPTION:
- Approx. 40% of practice time devoted to stroke technique and 60% to training.
- Technique-intensive drills – strokes, starts & turns.
- Dry-land instruction and training.
- Interval-based training and individual goal-setting.
- Emphasis on competition race strategy.
- Focus on achieving Niagara Swimming "BB" (Silver) and "A" (Gold) times.
COMPETITION:
- Participation in STSL meets, STSL championships and Niagara LSC meets is expected.
- Upon achieving "BB" qualifying times, participation in Niagara Championship Qualifiers (Silvers meets) is encouraged.
- Upon achieving "A" qualifying times, participation in Niagara Championships (Golds meets) is encouraged.
Senior 2 (S2)
Senior 2 swimmers are mature swimmers who have mastered and completed Senior 1 and are Varsity age/level. These swimmers consistently demonstrate a level of physical and mental maturity in all aspects of practice, training, competition and team swimming.
PRACTICE AMOUNT:
- 2.0 hours per day.
- 5 days per week (Monday – Friday).
PRACTICE DESCRIPTION:
- Approx. 20% of practice time devoted to stroke technique and 80% to training.
- Intensive training regimen.
- Technique-intensive drills – strokes, starts & turns.
- Dry-land instruction and training.
- Interval-based training and individual goal-setting.
- Emphasis on competition race strategy.
- Focus on achieving Niagara Swimming "BB" (Silver) and "A" (Gold) times.
COMPETITION:
- Participation in 90% of the STSL meets, STSL championships and Niagara LSC meets is expected.
- Upon achieving "BB" qualifying times, participation in Niagara Championship Qualifiers (Silvers meets) is expected.
- Upon achieving "A" qualifying times, participation in Niagara Championships (Golds meets) is strongly encouraged.
ANNUAL 09/10/25 - 07/30/26
| Practice Groups | 1st Swimmer | Additional Swimmer | Girls Modified | Girls Varsity | Boys Modified | Boys Varsity |
|---|---|---|---|---|---|---|
| J1: | $864 | 20% off | n/a | n/a | n/a | n/a |
| J2 | $1320 | 20% off | $1033 | $985 | $1017 | $739 |
| S1 | $1,320 | 20% off | $1033 | $985 | $1017 | $739 |
| S2 | $1,767 | 20% off | $1385 | $1,319 | $1364 | $995 |
FALL-WINTER SESSION 09/10/25 - 02/26/26
| Practice Groups | 1st Swimmer | Additional Swimmer | Girls Modified | Girls Varsity | Boys Modified | Boys Varsity |
|---|---|---|---|---|---|---|
| J1 | $580 | 20% off | n/a | n/a | n/a | n/a |
| J2 | $920 | 20% off | $601 | $547 | $583 | $274 |
| S1 | $920 | 20% off | $601 | $547 | $583 | $274 |
| S2 | $1225 | 20% off | $801 | $728 | $778 | $365 |
Contact Us
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