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.

Physical
• swims 25yd of back & free (correct rhythm and breathing)
• understands and attempts basics of the butterfly & breast
• completes the full practice session
• swims continuously for five (5) minutes without breaking form

Cognitive
• begins to use pace clock

Biomechanical Progression
• knows "T" to an "I", "5,5,5", Bilateral Breathing, Opposites as they apply to swimming, "pop the shoulder" "boil" and finishes (free & back)

Character Development & Life Skills
• the swimmer understands that they are part of a team and has respect for   teammates
• the swimmer listens to recommendations from coaches and willingly tries to make the appropriate corrections
• the swimmer understands that proper conduct must be maintained and that failure to do so will result in consequences; all facility rules are also followed
• the swimmer demonstrates a willingness to help pick up equipment at the end of a practice session
• the swimmer is ready when practice BEGINS
• the swimmer listens attentively while the coach is speaking

Psychological Skills
• understands & demonstrates the difference between tense and relaxed muscles and can identify past situations where both have been present
• possesses a basic understanding of what concentration is
• knows the difference between focusing on what is important and what is not

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.

Physical

• can complete sets for level three (age appropriate - below)

• swims continuously for thirty (30) minutes

Cognitive

• knows that effective training helps performance

• knows the five (5) energy zones used to assess and maximize training

• knows how and why we monitor Heart Rates and Blood Lactate

• can use supplied software to find their specific zone paces and heart rates based on stroke, distance and time of season

• understands the importance of muscular flexibility in swimming performance

Competitive Performance

• has competed in EVERY event offered for his/her age group (yards or meters) and has broken certain time standards (below)

Biomechanical Progression

• Swim 200yd IM with legal technique with proper transitions

• swims all strokes faster with less strokes than as a level two athlete

Character Development & Life Skills

• volunteers to help younger / newer swimmers improve

• learns not to base one own success on what others do or do not do

• knows to take small problems to coach before they become big ones

• cleans up area at away meets and thanks officials and timers (championship behavior)

Commitment & Team Loyalty

• supports all teammates; without regard to level or facility differences

• brings / wears team attire to meets (caps, shirts, etc…)

Psychological Skills

• knows the three levels of nervousness (good/bad/not enough)

• can "belly breath" as relaxation technique

• understands that stress can come from negative self talk, faulty focus and "uncontrollables"

• understands and use positive self talk / affirmations

• knows the value of goal setting to improve performance

• is able to accept constructive criticism for coaches

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.

Physical

• can complete sets for level five (below)

• swims continuously for an hour (60) minutes

• supplements in water work with season appropriate dryland activities

Cognitive

• knows that effective training helps performance

• knows SP1-3 times and holds them during sets

• can explain anaerobic vs. aerobic energy system of energy delivery

• demonstrates an understanding of nutrition by choosing the right food balance and maintaining hydration

Competitive Performance

• must achieve at least one time standard from AGE GROUP TIME STANDARDS, CHAMPIONSHIP BASED STANDARDS, LEVEL 1 (appendix a -below)

Biomechanical Progression

• Swim 400yd IM with legal technique with proper transitions

• calculates and predicts correct stroke counts / rates for events throughout season

Character Development & Life Skills

accepts responsibility for performance
-learn coping strategies to deal with peer pressure
-knows and implements his / her personal race strategy

Commitment & Team Loyalty

• takes an active role in the development of the program and it’s successes

• takes a leadership role in making sure that the lane does the each set correctly

Psychological Skills

• can identify time of over or under arousal and make correction

• can visualize race from start to finish…using stopwatch to maintain time integrity

• develops and used pre-race routine

• develops race focal points for concentration

• realizes that positive self talk increases confidence and enjoyment of competition and practice

• developed short term, intermediate, and long range goals within the sport

• knows the effect of posture / actions on emotion

• uses the "act as if" strategy as a fall back position

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.

Physical

• an complete sets for level six (below)

• continually improves dryland gains

Cognitive

• assumes ownership of seasonal plan and makes each effort of each set of each practice count

Competitive Performance

• An individual NCSA Junior Championship time standard in at least one event

Biomechanical Progression

• continues to decrease time and/or stroke cycles; more efficient in every way…starts, turns and finishes

Character Development & Life Skills

• accepts responsibility for being leader and role model to younger / newer swimmers

• has mastered time management skills so outside demands do not interfere with swimming

Commitment & Team Loyalty

• knows they may have to sacrifice self interests for the good of the team

• leads by positive example; in and out of the water

Psychological Skills

• utilizes relaxation and visualization techniques to maintain optimum level of arousal at meets

• can "see, hear and feel" during visualization

• can quickly rebound from mistakes and failures 

• can swim your own race regardless of meet

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.

Physical

• can complete sets for level seven on (see sex appropriate sets below)

• high level of proficiency in supplemental strength program(s)

Cognitive

• knows nutritional plan and benefits / risks of supplements

Competitive Performance

• A USA Swimming Championship time standard in at least one event

Biomechanical Progression

• continues to decrease time and/or stroke cycles; more efficient in every way…starts, turns and finishes

• Character Development & Life Skills

• portrays championship behavior in all phases of life 

• takes pride in doing the little things well and goes beyond the call of duty

• demonstrates self motivation

• understands the need, and would participate in, drug testing procedures

Psychological Skills

• skilled at managing competitive pressures

• maintains perspective and has fun at big meets 

• develops and uses relaxation cues / coping imagery pre-performance to maintain arousal control

• creates more vivid images in the minds eye

• developed control of internal images & can turn negatives into positives

• can use past races to develop peak performance cues

• keeps racing / swimming in perspective

• does not tie up self image in results

• understands that swimming fast is about non-thinking

• trusts in self, program, and abilities pre-race

• deals with setbacks, obstacles and losses

• completely intrinsically driven

This is the final stage of development.  After you assimilate these final skills and experiences,  you will have many new opportunities; for yourself, your teamates and for the next generation who look up to you now. 

Press forward, but always be proud of what you have left behind.  Done right, it should be a legacy of Championship Behaviors...in many, many arenas.

Physical

• can complete sets for level eight on appendix 1

• maintains muscular strength

• demonstrates improvement in stroke specific muscular endurance

Cognitive

• "lives" championship behavior; every day…every way

Competitive Performance

• ranked among top 8 in the world

Biomechanical Progression

• continues to decrease time and/or stroke cycles; more efficient in every way…starts, turns and finishes

Character Development & Life Skills

• understands relationship between seasonal, yearly, and quadrennial planning and works with the coach in establishing priorities

• recognizes the importance of effective communication with the media

• accepts and appreciates the responsibilities of being an ambassador of swimming by participating in public speaking, interviews, autographs, etc…

• demonstrates consistent, high quality performance in training

• manages setbacks so they do not interfere with long term goals

• consistently makes choices that positively effect training performances

• participates in anti-drug programs (leading by example, public speaking, etc…)

Psychological Skills

• can raise or lower arousal control as needed before competition

• has developed own personal coping style using a variety of techniques

• can effectively handle national / international level pressure

• develop awareness of competitors arousal level without distraction

• able to use peak performance cue before races

• displays ability to mentally rehearse in vivid detail and with imagery control

• utilizes mastery and coping imagery, and visualization skills as needed

• has the ability to swim fast despite last second negative talk

• can put self on auto pilot and quiet inner dialog while racing

• has developed an inner sense of well being through personal and athletic development / growth

• fully developed mental toughness

• concentration level refined to tunnel vision as needed 

• in total control of "eyes" and "ears", concentration-wise