Training Progression

A structured path from first skills to race confidence, with clear milestones at each stage.

Water comfort, breathing rhythm, and balanced body position.

Freestyle/backstroke patterns and coordinated stroke timing.

Longer repeats, pace awareness, and consistent technique under effort.

Starts, turns, breakouts, and confidence for competition pathways.

Stage	Benchmarks	Coach Focus
Foundations	Comfortable submersion, body line control, stable kick pattern.	Safety habits, confidence, repeatable form.
Stroke Dev	Rhythmic breathing and cleaner freestyle/backstroke mechanics.	Timing, streamline, efficient propulsion.
Endurance	Sustained technique over sets with reduced breakdown.	Pacing, stamina, form consistency.
Race Prep	Reliable starts/turns and confident race simulations.	Execution, composure, and performance readiness.