Levels Of Proficiency
Which training event would fit your needs best?
Special Note
These levels provide a guideline (not a rule) for choosing which event is most suitable. If you are unsure what level you are suited for, please inquire. We would love to help you find the event which matches your needs.
Please be aware that even those with more swimming experience and accomplishments always have room to improve on fundamental skills. Most find they are still missing some important features and compensating for those in other (less efficient) ways. We’ve never seen a swimmer who hasn’t benefited from reviewing fundamentals. If you are new to our neurological sensitive approach, including being new to the skills, drills and methodology we follow, we urge you to start at Level 1 and review your foundation. All advanced training concepts will build upon these fundamental concepts, skills and terminology. Only by starting at the beginning and building a full understanding of our approach will you be able to receive the full benefits that come from our training method.
Just to be frank – one way we can tell if someone is ready for our mastery path is by how willing they are to be a student of the fundamental skills. If one tries to skip over them without earnestly studying, then they are probably not ready for our advanced training.
Levels For Stroke Skills
Levels For Stroke Skills
Level C – Comfort and Confidence
In the water – in the pool or in the open – some people may experience an overwhelming amount of fear or anxiety which interferes with enjoyment and ability to learn. Through specially designed lessons, we are pleased to guide you through a calming, sensitive process that removes this fear from your body and mind. This process will free you to focus and enjoy training on the other levels, and in different water conditions.
Level 1 – Fundamental Skills
We recommend that you continue to work on this level of skill and fitness until:
- You are able to consistently demonstrate the fundamental freestyle skills of
- Maintaining good posture
- Maintaining the whole-body frame
- Forming a stable streamline position
- Generating forward momentum through your recovery arm
- Making first connections (catch, rotation and entry occur simultaneously)
- Integrated breathing (on at least one side)
- You are able to swim 400 meters…
- continuously in freestyle, no rest
- while counting count stroke to monitor your average stroke count
- while maintaining a steady stroke count
- while maintaining a comfortable, steady tempo, using a Tempo Trainer
Level 2 – Advanced Connections
We recommend that you continue to work on this level of skill and fitness until:
- In addition to the skills from Level 1…
- You are able to consistently demonstrate the main freestyle skills of
- Effective forearm catch, connected to torso rotation
- Foot press (aka 2 Beat Kick) connected to torso rotation
- Bi-lateral integrated breathing
- You are able to continuously swim 800 meters…
- with Level 1 and Level 2 qualities, and
- using a stroke count consistently within or close to your Optimal Zone
- maintaining consistent stroke count and comfortable tempo together
Level 3 – Pace Control
We recommend that you continue to work on this level of skill and fitness until:
- Assuming you are competent in the skills of Level 1 and Level 2, and
- You are able to demonstrate the main pace control skills of
- Precise changes in stroke count, within your Optimal Zone
- Comfortably using tempos faster than 1.45 seconds per stroke.
- You are able to continuously swim 1500 meters…
- with Level 1 and Level 2 qualities, and
- hold a consistent pace on every length (consistent SPL x Tempo = consistent pace on every length)
Level 3 – Expedition
In this level of training the athlete and coach are taking a broader view of performance and health in the training plan.
This level is for those who are preparing for an experience or achievement which will involve many months, and several training cycles. This might be preparation for a long-distance triathlon, a long-distance swim, a major pool competition, a swim holiday in ‘wild water’ with lots of swimming every day. It could be for those who would like to be more deeply prepared to enjoy any exciting (and difficult) swim opportunities that may come up during the year.
In this level of training one is working on deeper skills for improving the physical and mental experience. This would involve work on general conditioning outside of the pool – mobility, strength, and perception. In addition, this level of training may likely involve improvement in other areas of life and daily patterns which have great impact in one’s health and performance – mindfulness, nutrition, breathing, sleep, and other features.
Levels For Open Water Skills
Levels For Open Water Skills
Intro To Open Water Skill
These events are suitable for those who:
- Have been earnestly practicing stroke skills for 3+ months under the guidance of a like-minded coach or with video or online resources.
- Can swim continuously for 400 m, in the pool, without rest, and we will teach you how to do it better!
- Are prepared to swim 1 to 2 km in training sessions.
- Do not have a strong fear of deep or open water (if you do, we recommend private lessons instead).**
**Humans tend to feel more comfortable in open water when swimming with others, and much of our swimming will be done as a group or with a companion. However, if you will still feel strong anxiety in open water, even when accompanies, then we recommend that you arrange private training sessions so that the activities can be tailored to your needs completely.
Intermediate Open Water
These events are suitable for those who:
- Have been earnestly practicing stroke skills for 6+ months under the guidance of a coach, or have attended a live training event of a compatible swim program.
- Can swim freestyle for 1 km continuously, in the pool, without rest, and we will teach you how to do it better.
- Have at least one previous experience in training or racing in open water.
- Are prepared to swim 1 to 3 km in training sessions.
Advanced Open Water
These events are suitable for those who:
- Have been earnestly practicing stroke skills for at least a year under the guidance of a coach, or have attended a live training event of a compatible swim program.
- Can swim freestyle for 2 km continuously, in the open water, without rest, and we will teach you how to do it better.
- Have seasonal experience training or racing in open water, without or without a wetsuit.
- Are prepared to swim 2 to 6 km in training.
Distance Open Water Skills
These events are suitable for those who:
- Have been practicing stroke skills for at least 2 years under the guidance of a coach, or have attended a live open-water training event of a compatible swim program.
- Can swim freestyle for 5 km continuously, in the open water, without rest, and we will teach you how to do it better.
- Have seasonal experience training or racing in open water, without or without a wetsuit.
- Are prepared to swim 3 to 10+ km in training.