Age	6-8 Years**
Training Period	2 Years
Training Time per Week	Pool 2-4 Sessions 40 min – 1 hr.	Land 1-2 sessions 15-25 min
Volume/ Session	750–2000 M
Yearly Training Volume(Pool)	24-30 Weeks 75,000-250,000 M
Training Objectives	Technique all strokes Racing skills, starts, turns, pace. Aerobic Endurance Sculling Drills Speed at 25-50 M Simple Training sets and games	Flexibility General body strength Movement co-ordination Group Activities

Age	9-10 Years**
Training Period	2 Years
Training Time per Week	Pool 3-5 sessions 1 – 1 ¼ hr.	Land 2 Sessions 20-30 min.
Volume/ Session	2000 – 3500 M
Yearly Training Volume(Pool)	30-36 Weeks 250,000-500,000 M
Training Objectives	Technique Racing skills Aerobic endurance Speed (<50 M) &acceleration Greater mix of training methods	Increased strength to body weight ratio Even development of all muscle groups Flexibility Improve 'core' body strength.

Age	11-12 Years**
Training Period	2-3 Years
Training Time per Week	Pool 4-6 Sessions 1 ¼ - 1 ½ hr.	Land 2-3 Sessions 30-45 min.
Volume/ Session	3500 – 6000 M*
Yearly Training Volume(Pool)	36-44 Weeks 500,000-1,000,000 M
Training Objectives	Technique Increased volume Racing skills Speed (<50 M) &acceleration Introduce some intense interval training.	Musculo-skeletal assessment Body Weight exercises & gym equipment Flexibility & Body strength.

Age	13 years and over**
Training Period	3-5 Years
Training Time per Week	Pool 6-10 Sessions 1 ½ - 2 hrs	Land 2-3 Sessions 45 min – 1 hr.
Volume/ Session	4000 – 8000 M*
Yearly Training Volume(Pool)	40-46 Weeks 1,000,000-2,500,000 M
Training Objectives	Increased volume and intensity of training Integrated training model Begin to specialize Perfect Technique & skills.	Periodise strength Program Transfer power into swimming performance Cross training activities Maintain Flexibility.

* During some developmental stages girls will be capable of handling a greater volume to traiing than boys, due to an advanced rate of maturation.

** Age requirements may vary slightly depending on the swimmers actual development.

Age	6-8 Years**	9-10- Years**
Motor Learning Objectives	Develop a feel for the water, the ability to make corrections in movement patterns. Learn the technical skills of all four strokes. Develop general body coordination and strsngth. Learn good habits for maintaining and improving natural flexibility. Learn to maintain correct technique on longer (submaximal) swims. Learn to maintain correct technique on short sprints.	Improve stroke technique and learn race skills (such as turns, starts, pacing and acceleration). Consolidate stroke development. Improve conditioning components of endurance and speed while maintaining stroke technique. Develop simple race strategy and tactics.
Knowledge & Attitudes	Enjoyment of pool and land based activities. Learn to function as an individual within a group activity. Become familiar with rules and competitive situations. Learn about stroke technique and training methods.	Enjoyment of pool and land based activities. Become part of the club, team, squad culture. Develop habits which support an active healthy life style. Begin to function less with the direct supervision and make positive decisions regarding training compliance.
Competition Objectives	Have fun and learn to participate without anxiety or distraction. Personal improvement (in both performance and skill) and enjoyment should be recognized and reinforced.	Club/School level competitions leading up to Championship level competitions. Skill development, improvement and number of events swum are the most important goals.

Age	11-12 Years**	13-14 Years**
Motor Learning Objectives	Maintain efficient technique as body proportions change. Accommodate increases in muscle strength to improve swimming efficiency. Retain diversity of performance goals (compete in various stroke events and distances). Improve both steady pace and sprint performance using ideal stroke technique (all strokes).	Adapt to diverse training methods. Redefine stroke technique during all speeds & intensity of swimming. Apply strength and power to swimming performance. Specialise in strokes and competition distances. Retain range of motion and muscular co-ordination at all swimming speeds. Refine race skills (starts & turns, tactics, pace etc.). Learn to taper for peak performances.
Knowledge & Attitudes	Enjoyment of swimming activities and desire for personal improvement. Broader knowledge of training methods and the resulting performance outcomes. Improved personal management skills (balancing training, school and social objectives) Develop self-discipline and increasing commitment to swimming.	Enjoyment of the process (i.e. goal setting) and product (i.e. attaining of results) of sports participation. Understanding and practicing performance management skills (such as good nutrition, recovery techniques, mental skills etc.) Independence (i.e. working with a coach and support personnel but taking responsibility for self) Improved personal skills (including education and vocational objectives).
Competition Objectives	Local Club/School and International National age Group representation. Performance goals should be evaluated regularly, as they apply to both training and competition. Each race is used as a learning experience.	National performance goals. Competition in 'open' events as ability improves. Selection of events to focus on stroke and distance. Race strategies and mental skills are perfected.