Strokes · Navy Cap

The navy-cap level is where all four strokes are completed. Butterfly starts with the dolphin movement, practised first with one arm and then both. Starts from the block and legal turns for each stroke are taught at this level.

Weekly structure

• First lesson: technique day; butterfly dolphin movement and the breaststroke pull-out
• Second lesson: set day; 8×50 metres mixed, rest intervals on the pace clock
• In both lessons a ten-minute starts and turns station

A first step towards racing

Swimmers at this level take part in an in-club gala once a term. Their 50-metre times are recorded on their report; families who are interested are referred to the squad trials. Racing is not compulsory: the aim is to experience the excitement in a safe setting.

Swimmers who complete a 200-metre individual medley without a rule error and can start from the block may attend the black-cap squad trials, or stay in the Strokes group and keep refining their technique.