Program Descriptions & benchmark expectations
The Duncan Swim Team subscribes to the National Coaching Certification Program (NCCP) and its Appropriate Athlete Development (AAD) model for long term development in sport and physical activity, in its entirety.
All DST Staff are trained and certified through the NCCP, are members of the Canadian Swim Coaches Association (CSCA), and meet the Swimming Canada / Swim BC coach registration requirements; including but not limited to: NCCP Making Ethical Decisions, Coaches Association of Canada’s Safe Sport Training, and Respect in Sport Coach Program, registered annually.
Challenge Group: Divisional Development Program
Program Coordinator: Riley Janes riley@duncanstingrays.com
NCCP AAD phase: Learn to Train & Train to Train
Weekly Program commitment: 4 – 5 water sessions, 1 Physical Literacy session
Annual Season: 22sept2025 – 15july2026
w/ Cycles 22sept – 04jan, 05jan – 29mar, 30mar – 15july
“C Group”: This level of our program is for highly motivated athletes ages 10 – 14yrs who are committed to long-term development and have met all of the listed group prerequisites. The group’s focus is learning to training, mastering more sophisticated techniques, and exposing the swimmer to expanding the aspects of Competitive Swimming and the sporting lifestyle. Training emphasis will consist of skill, physiology, and mental development. To promote continued improvement through the Stingrays’ long-term development plan, as well as success in training at the Challenge level, requires elevated and consistent commitment from its athletes.
Swimmers will have 12 – 15 competitions per year, highlighted by a Regional, Divisional, Provincial, or National Championship.
Prerequisites: Swimmers who have proven the ability to race a 200 IM, 400 Freestyle, 100s of all strokes, and exceed the VIR Time Standards (10&U age category) for minimum 3 strokes will be considered to join in with the Challenge Group.
Swimmers must demonstrate an ability to contribute to the overall team success through a positive attitude, strong work ethic, sportsmanship, coachability, and commitment to their training and competition.
Training & Performance Requirements: Physical, Mental
- Turn-focused 100m Freestyle. Must complete 100m with flip turns, unbroken streamline to the surface with 2 (or more) dolphin kicks to the surface, steady kick throughout, with bilateral breathing.
- Training Guidelines – athlete must understand and perform independently, utilizing their racing skills:
- 1 x 50m of each stroke <1:00, legally
- 12 x 50 Freestyle 1:05 interval, 8 x 50 non Freestyle 1:20 interval
- 200m Flutter Kick <5:00
- Ability to count own repetitions and follow pace clock on intervals 1:20/1:40/:55/:50
- Competition Guidelines:
- 200m Freestyle <3:40, 200 Individual Medley <4:20
- Swimmer is expected to race all 4 strokes + distance Freestyle every Cycle
- Swimmer is expected to race a minimum of 2 home + 2 away competition in SC & LC season
- In addition to the above guidelines, DST Staff have the final decision on each individual placement, ie “coaches’ discretion”
Attendance Requirement:
80% attendance is recommended in this group for swimmer to progress. “Attendance” for the session includes completing 100% of the training session. Families can anchor their week on the base C Group water sessions of: Tues PM & Fri PM and then select 1 - 3 more sessions.
Failure to meet these group requirements will result in a re-evaluation of the Swimmer’s position in the program by the Lead Coach and the Head Coach. Evaluations are made on a monthly basis.
Physical Literacy / Strength & Conditioning
Swimmers’ education for their dryland training is a must. To ensure safety and maximize teaching & learning opportunities for the Team as a whole, we are encouraging Swimmers to commit and engage in their dryland training as much as their water training. The DST Physical Literacy program is a mandatory pre requisite to the DST Strength & Conditioning program led by DST Staff member Jacob Hamilton.
Equipment required for C Group:
- Team Gear: DST top, DST Cap
- Training Gear*: Skipping rope, Personal Kickboard, Fins, Pull Buoy, Snorkel
- `*All Swimmers will have 1 mo to secure their own equipment. Inaction will result in DST automatically providing this equipment and invoicing the family the appropriate amount(s)
C Group – Entry Level
This level is for children ages 11yrs & Under who enjoy swimming and are interested in participating in the competitive side of the Sport of Swimming. Athletes will work on competitive stroke fundamentals, the advanced basics of starts and turns, and their ability to swim more extended events. This group aims to graduate to the VIR Championships level of racing. There may be a possibility of at least one off-Island travel opportunity during the season.
C Group – Full program
This level is for athletes ages 11yrs & Under who have been introduced to Competitive Swimming and wish to continue with the Stingrays’ long-term development plan. The primary focus of this group is the technical improvement of all strokes and distances, turns, and starts. The secondary focus of the group is learning the Sport of Swimming, including (but not limited to) the rules of our Sport, nutrition, and self management at practices and meets. Endurance training is not the primary focus of this group. Any ‘endurance’ improvements will happen as a natural product of the learning and rehearsing. Athletes will have the opportunity to race every 4 – 6wks with the expectation of racing at least twice per Cycle (10 - 14wk period). Swimmers who achieve the Qualification Times (QTs) for invitational or provincial level championships meets will be encouraged to attend. Travel meets will require a parent or guardian to join their swimmer if 11yrs&Under.
C Group – Transition to B Group
This level is for swimmers preparing to move to the B Group. Athletes are encouraged to commit to all of their water training sessions as well as the additional Physical Literacy sessions prior to requesting commencing their B Group visits.
In cooperation with both the C Group & B Group Program Coordinators, the Swimmer must attend one weekday morning B Group session per week in lieu of their typical C Group session of their choosing. Families can expect the invite being sent when the DST Staff have determined swimmer readiness within the physical, technical, mental, emotional, social & group expectations of the next level. DST Staff endeavor to create a positive experience and so appropriate timing within the season to commence the swimmer visitations is also a consideration.
Swimmers may move fully to their next group upon invite or commence ‘visits’. Typically, swimmers take about a month to become familiar and confident with their next level. Should the Swimmer require more than 1 month for their transition, they will lose their visiting privileges until the next Cycle and at Coaches’ discretion.
