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Recommended ages 13 -15

A group for more experienced and dedicated swimmers, usually 13 years or older, who have mastered most of the fundamentals of technique. This group has an increased emphasis on aerobic, anaerobic and strength training, while they continue to refine their strokes, starts and turns to a high level.  

Swims 5-6 times a week for 1.5 hours

Equipment – mesh bag, snorkel, water bottle, Zoomers, small paddles


  • T-30 of 1800 yards or more

  • 10 x 100s free on or under 1:40

  • 10 x 100s IM on or under 1:50

  • End of practice 200 Fly on 3:40

  • End of practice 400 IM on 6:40

  • 10 x 50s free kick on 1:05


  • Sets a good example for other groups
  • Attends practices and meets regularly

  • Can perform at a high level at practice to replicate racing conditions

  • Can train appropriately

  • Reaching the requirements for Senior Group

  • Has a more advanced understanding of the strokes, start and turns

  • Continues to refine their stroke to increase efficiency & speed