Appendix 1 – Training sets for level advancement

LEVEL 1
SWIM 25 YARDS OF FREE AND BACK (PROPER FORM)

LEVEL 2
6 X 50 OF EACH STROKE (SWIM & KICK) WITH MINIMAL REST
(10 SEC. MAX.) HOLDING FORM

LEVEL 3 (10 & U SCY 11&12 SCY)
3X200 IM 3:50 4X200 IM 3:45
6X100 KICK 2:10 7X100 KICK 2:10
8X100 FR 1:50 10X100 FR 1:40

and any one of the following sets...
12x100 FR 1:45 16X100 FR 1:35
6X100 FLY 2:10 9X100 FLY 2:00
12X100 BA 2:00 16X100 BA 1:50 12X100 BR 2:10 16X100 BR 2:00

(13 & OVER SCY)
6X200 IM 3:40
8X100 KICK 2:10
12X100 FR 1:35

and any one of the following sets...
16X100 FR 1:25
12X100 FLY 1:50
16X100 BA 1:40
16X100 BR 1:50

LEVEL 4 SCY
6X200 IM 3:20
8X100 KICK 2:00
16X100 FR 1:30

and any one of the following sets...
20X100 FR 1:20
20X100 BA 1:30
20X100 BR 1:40
20X100 FLY 1:30

LEVEL 5 SCY
4X400 IM 6:00
12X100KICK 1:50
24X100 FR 1:20

and any one of the following sets…
24X100 FR 1:10
24X100 BA 1:20
24X100 BR 1:30
24X100 FLY 1:20

LEVEL 6 SCY
4X400 IM 5:40
12X100KICK 1:45
24X100 FR 1:15

and any one of the following sets…
24x100 FR 1:05
24X100 BA 1:15
24X100 BR 1:25
24X100 FLY 1:15

LEVEL 7 SCY
4X400 IM 5:20
12X100KICK 1:40
24X100 FR 1:10

and any one of the following sets…
24X100 FR 1:03 (WOMEN)
:59 (MEN)
24X100 BA 1:10 (WOMEN)
1:05 (MEN)
24X100 BR 1:20 (WOMEN)
1:15 (MEN)
24X100 FLY 1:10 (WOMEN)
1:05 (MEN)

LEVEL 8 SCY
4X400 IM 5:00
12X100KICK 1:35
24X100 FR 1:05