Stage 1

Ages: 5-6 years.  Ages are only a guide. Register based on best fit for skill level.

Classes: 30 minutes on Mondays and Wednesdays OR Tuesdays and Thursdays

Requirement to enter: Able to swim 10-15 meters unassisted.

Requirement to move to Stage 2: Able to swim full 25 meters of recognizable freestyle (front crawl) or backstroke (back crawl.)

Stage 1 is for swimmers who are comfortable in the water and able to let go of the side, swimming a few meters independently. Stroke technique is not required at this stage. If your swimmer can already swim a full 25 meters and thrives with stronger peers, Stage 2 may be a better fit. 

Stage 2

Ages: 6-7 years.  Ages are only a guide. Register based on best fit for skill level.

Classes: 45 minutes on Mondays and Wednesdays OR Tuesdays and Thursdays

Requirement to enter: Able to swim full 25 meters of recognizable freestyle (front crawl) or backstroke (back crawl.)

Requirement to move to Stage 3: Able to swim 50 meters of freestyle or backstroke, and 25 meters of breaststroke.

Stage 2 is for swimmers who can swim 25 meters with a recognizable freestyle or backstroke.This stage focuses on develping proper technique, endurance, and confidence in the water while continuing to build the skills needed for future progression.

Stage 3

Ages: 7-8 years.  Ages are only a guide. Register based on best fit for skill level.

Classes: 45 minutes on Mondays and Wednesdays OR Tuesdays and Thursdays

Requirement to enter: Able to swim full 50 meters of freestyle (front crawl) or backstroke (back crawl,) and 25 meters of breaststroke.

Requirement to move to new stage: ​​​​​​​Able to swim 50 meters of freestyle, 50 meters of backstroke, and 25 meters of breaststroke with proper turns.

Stage 3 builds on previous skills, requiring swimmers to complete 50 meters of both freestyle and backstroke with proper breathing and body position as well recognizable breaststroke. At this stage, swimmers refine technique and develop the foundation needed to move into more advanced programs, including optional entry into competitive swimming.

White Squad

Ages: 12 years and under.  Ages are only a guide. Register based on best fit for skill level.

Workouts: 4 workouts per week

Requirement to enter: Able to swim 50 m freestyle, 50 m backstroke, and 25 m breaststroke.

The White Squad is SDSC’s entry-level program for young athletes beginning their competitive swimming journey. Designed for swimmers aged 12 and under in our Foundation & Development Stream, White provides a supportive environment where athletes develop the fundamental skills that set the stage for long-term success, both in and out of the pool.

Swimmers in White focus on mastering solid technique across all four strokes, as well as starts, turns, and finishes. Training encourages confidence, teamwork, and a genuine love for the sport while introducing important values like discipline, sportsmanship, and respect.

Competitions are held locally every four to six weeks, giving swimmers regular opportunities to race, gain experience, and celebrate their progress. While travel is limited at this stage, these meets offer meaningful competitive experiences close to home.

More than just an introduction to competitive swimming, the White Group is the foundation on which performance is built. Coaches work closely with each athlete to develop strong habits, a dedicated work ethic, and a sense of belonging. Swimmers in this group are goal-driven and supported every step of the way as they grow into confident, capable athletes.

Athletes who demonstrate consistent effort, commitment, and growth in the White Group may progress to higher levels of training, beginning with Bronze in the Performance Stream, a celebrated milestone in their competitive journey.

At every level of SDSC, swimmers are guided by experienced coaches committed to helping each athlete reach their full potential, whether working toward qualifying times or mastering the fundamentals that will one day get them there.

Red Squad

Ages: 13 years and over.  Ages are only a guide. Register based on best fit for skill level.

Workouts: 4 workouts per week

Requirement to enter: Able to swim 200 m freestyle and 100 m of non-freestyle (other).

The Red Squad is an important stage in SDSC’s competitive swimming pathway, designed for athletes continuing to develop their technique, racing skills, and overall athletic ability. This squad includes swimmers who balance swimming with other sports as well as those committed to swimming while still developing their competitive experience.

Training includes stroke refinement, race skills, and structured dryland sessions to support strength and endurance. Mental skills such as focus, confidence, and resilience are intentionally cultivated to help athletes thrive both in and out of the pool.

Competitions occur roughly every six weeks, with opportunities to race locally, across the maritimes, and occasionally in Eastern Canada, providing valuable experience in a variety of competitive settings.

Red prepares swimmers for the transition to senior-level training, emphasizing personal growth, teamwork, and performance development. This group celebrates dedication and progress, supporting each athlete’s unique journey toward their best.

Swimmers demonstrating consistent growth and commitment may progress to Silver in the Performance Stream,  an important step on their competitive pathway.

Bronze Squad

Ages: 12 years and under.  Ages are only a guide. Register based on best fit for skill level.

Workouts: 4 workouts per week

Requirement to enter: Able to swim 100 m freestyle, 100 m backstroke, and 50 m breaststroke, 25 m butterfly.

Attendance requirement: 80% monthly

Bronze is the entry point into SDSC’s Performance Stream, where committed athletes begin training with the mindset, expectations, and intensity of high-performance swimming. This group is designed for swimmers who have built a strong technical foundation and are ready for the next level of challenge, consistency, and competitive opportunity.

Training in Bronze emphasizes refinement of stroke mechanics, race skills (starts, turns, pacing), and the development of advanced habits in and out of the pool. Athletes are coached to think and train like racers,  learning how to show up with focus, push their limits with discipline, and support one another as high-performing teammates.

Swimmers in Bronze compete approximately every six weeks in both local meets and invitational events across the Maritime provinces, gaining valuable racing experience in a variety of environments. These opportunities help build resilience, confidence, and a love of rising to the occasion.

Bronze is more than just a stepping stone, it’s the moment athletes shift from learning how to swim to learning how to compete. It sets the tone for their path forward in the Performance Stream and prepares them for the demands of advanced training and higher levels of competition.

Athletes in our Development Stream who demonstrate consistent effort, commitment, and growth may progress into Bronze when ready, a clear and celebrated milestone in their competitive journey.

Silver Squad

Ages: 12 years & under.  Ages are only a guide. Register based on best fit for skill level.

Workouts: 6 workouts per week

Requirement to enter: Able to swim 200 m freestyle, 100 m backstroke, 100 m breaststroke, 50 m butterfly

Attendance requirement: 80% monthly

The Silver Squad represents the advanced stage in SDSC’s training pathway for swimmers preparing to move into the highest levels of competitive swimming. This squad offers a challenging, high-performance environment that pushes athletes both physically and mentally, while maintaining a strong focus on technical excellence and personal growth.

Training is structured and demanding, centred on refining stroke efficiency, honing race strategies, and building both aerobic and anaerobic capacity. Mental skills training is a key part of the program, introducing tools for goal setting, performance focus, emotional regulation, and developing a resilient, winning mindset.

Swimmers in Silver are expected to take ownership of their development, fully embrace the training process, and contribute positively to the team culture. Competitions typically occur every four to six weeks, with opportunities to race locally, within the Maritime provinces, and across Canada.

At this level, athletes aim to reach important milestones such as qualifying for Championship level meets and preparing for the transition to SDSC’s top competitive squad. Silver is a prestigious step that recognizes dedication, skill, and readiness for elite competition.

Gold Squad

Ages: 13 years and over.  Ages are only a guide. Register based on best fit for skill level.

Workouts: 7 workouts per week

Requirement to enter: Able to swim 400 m freestyle, 200 m backstroke, 200 m breaststroke, 100 m butterfly

Attendance requirement: 80% monthly

The Gold Squad is SDSC’s premier training program and the highest stage in our competitive pathway. Athletes in this squad are committed to pursuing excellence in every aspect of their development, both in and out of the pool. The focus is on high performance, achieving Provincial and National-level standards, preparing for varsity opportunities, and building the foundation for long-term success in sport and life.

Training in Gold is intense and purposeful, with emphasis on advanced physical conditioning, race preparation, and technical precision. Athletes work closely with coaches to refine the small details that make a big difference at the elite level,  from stroke mechanics and race strategy to recovery, nutrition, and competition readiness.

Mental performance training becomes increasingly personalized at this stage, equipping swimmers with tools for focus, self-awareness, goal setting, emotional regulation, and thriving under pressure.

As SDSC’s senior performance athletes, Gold Squad members are expected to lead by example. They model the values of work ethic, discipline, accountability, and sportsmanship every day — in training, at competitions, and within the broader club community. These athletes play a critical role in shaping team culture, inspiring their peers, and mentoring younger swimmers through their actions, attitude, and presence on deck.

Gold Squad isn’t just about results,  it’s about setting the standard.