Level 4

Swimmers in this group will be striving towards the highest levels of competition targeting Eastern Canadian Championships, Canadian Junior Championships, Canadian Championships and Canadian Trials Competitions.   

Long-Term Development Stage:  Train to Compete (targeting Compete to Win)

Club Pathways


  • 6 training sessions per week
  • 10* hours per week of water, activation and dryland training
  • Swimmers will work within a cyclical training framework focused on appropriate training principles and continued development of training energy systems
  • Attendance is critical for long-term performance and improvement
  • Swimmers are expected to make the highest possible commitment to their swimming goals


800 Free under 10:40
400 IM under 6:45
100 Kick under 2:00
Eastern & Jr. National Qualifier
  • Swimmers will be at least 13 years of age
  • Swimmers should be provincially qualified
  • It is not a guarantee that if these pre-requisites are attained that a swimmer will be invited into the group; Coach's discretion and swimmer growth & development will be heavily weighted in the final decision
  • Head Coach will have final decisions on entry into this group


During the season swimmers will be evaluated in the following areas:

Goal setting:

  • Specificity
  • Attainability
  • Accountability
  • Reliability
  • Coachability


  • Attendance
  • Attitude
  • Work ethic
  • Technique (video analysis)
  • Group Standards (Testing) and Stroke/Skill Criteria


  • Race preparation
  • Strategic execution

Training Camps

Training Camps are an important part of a swimmer's long term development.  Camps allow the coach to have full control over the swimmer's daily training routine eliminating outside influences that can negatively affect a swimmer's training performance during regular training periods.  Camps will be planned to fit into the training framework and at times may result in swimmers missing school.  In most cases, every effort will be made to fit camps into scheduled school breaks.  Families should be prepared to participate in all planned training camps.  Notice will be given well in advance for any coach planned camps.


Upon registraiton, each swimmer will receive a club t-shirt and swim cap which are mandatory for all swim practices and meets.  Swimmers will be required to have the following equipment at all sessions.  Please click here for additional information about equipment.

Water Equipment:

  • Fins
  • Training paddles
  • Snorkel
  • Kick board
  • Pull buoy
  • Forearm Fulcrum

Activation, Dryland & Flexibility Equipment:

  • HAC shirt
  • Shorts
  • Running/gym shoes
  • Skipping rope
  • Theraband
  • Water bottle (no glass allowed)