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 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 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 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.