Florida Swimming

Age Group - Level III

All of the criteria below must be met in order for an athlete to be fully prepared for the next stage in their development. Fast swimming alone is not a compelling enough reason to push a swimmer to the next level.


Age Group - Level III


Our Level III continues to further develop the rising age group swimmer. At this stage, we continue to increase the time the swimmers are in the water. This allows the athlete to further develop their endurance, strength and speed. New techniques and race strategies are introduced at this stage as well. Out of water conditioning is also increased and morning workouts become an option as well.  Athletes in this training group will move on to the next level of our program when they have meet the exit requirements.

Prerequisite: Completion of the exit requirements for the Level II.

Description: Swimmers in this group, typically ages nine (9) & up, will be introduced to higher level techniques, tactics and training. In addition, there is a focus on productive thinking and self efficacy.  Attending travel trips and the ability to earn a roster spot on our National AAU Junior Olympic roster are good goals for swimmers in this training group.

Dates/Times/Costs: Dates/Times/Costs: Dates & Times vary throughout the year (please check our current class offerings by clicking here). The cost is $145 per month. BSAC members receive a $25 a month discount on their monthly fee. Optional local, regional and national AAU swim meets will also be made available throughout the season. Additional fees may apply to participate in meets.

Age Group Level III - Exit Requirements


  • can swim freestyle continuously for forty (40) minutes without breaking form
  • can successfully complete the training sets for group advancement (see below)
  • has successfully attempted a 200 (yd or mtr) in every stroke as well as a 400 IM and 400 or 500 freestyle in a sanctioned competition
  • Consistently holds their prescribe paces (or heart rate and/or perceived exertion) during workouts

Psychological   - Productive Thinking & Self Efficacy

  • begins to properly use visualization and imagery in a positive manner
  • understands the difference between positive and negative self talk and how they affect performance
  • understands that stress can come from negative self talk, faulty focus and “uncontrollables”
  • understands and uses positive self talk / affirmations
  • turns “I can’t” thinking into “I can”
  • knows the difference between self confidence and self efficacy
  • believes they have control over their performances and success levels
  • learns not to base one’s own success on what others do or do not do
  • drop unproductive perfectionism in favor of productive perfectionism
  • is able to accept constructive criticism for coaches and make the appropriate changes in a positive manner


  • begins to discuss race strategies at a higher level with his or her coach pre-event
  • makes changes to race strategies meet to event and even within a prelim / finals event
  • Begins to know his or her competitors and how they tend to swim their races
  • knows his or her individual underwater body dolphin count for each race (which will change through grow and experience as he or she ages)


  • Scores at least an 80% on the Swimmer’s Stroke Scorecard (coach evaluation)
  • Demonstrates an understanding of the importance of efficient swimming by striving for distance per stroke off every wall
  • Maximizes his or her underwaters at every practice


Age Group - Level III - Training Set Exit Requirements


  • 24 x 100 Free on 1:30
  • 8 x 200 IM on 3:20

And one of the following sets


  • 16 x 100 Stroke
  • Fly/Back on 1:40
  • Breast    on 1:50

Must get at least 5 seconds rest on all repeats to advance