Pre-Competitive Group
The pre-competitive group is intended for young swimmers aged 6 to 8 who already know how to swim and are discovering swim training. Coaches teach the basics of swimming, from learning autonomy in the water to learning standardized strokes, through a variety of exercises and games. Swimmers also learn diving and different water entries. A reduced number of competitions is scheduled.
It is recommended to attend all practices in order to receive complete coaching and allow swimmers to join the CNSL competitive school groups.
Fish Groups (Basslets, Carps, Sea Breams, Turbots, and Sharks)
Our Fish Groups offer several levels and are designed for young swimmers aged 6 to 12 who are actively interested in competitive swimming. Coaches teach the basics of the four competitive strokes using a variety of drills, games, and exercises. Swimmers also learn diving and simple turns. Training is focused on sprinting and on the fun of learning to swim fast and efficiently.
This group is for swimmers aged 8 to 10 who already have competitive swimming experience and who have achieved several development standards. The coach focuses on refining the techniques of the four strokes, as well as working on aerobic endurance and execution speed for turns and diving. Swimmers are also introduced to coordination, stability, and flexibility work out of the water.
Relève
Ce groupe s’adresse aux jeunes de 8 à 10 ans qui possèdent déjà une expérience de natation compétitive et qui ont atteint plusieurs standards de niveau développement. L’entraineur s’assure de peaufiner les techniques des quatre styles de nages, en plus de travailler sur l’endurance aérobique et la vitesse d’exécution des virages et du plongeon. Les jeunes sont initiés au travail de coordination, de stabilité et souplesse hors de l’eau.
It is recommended to attend all training sessions in order to receive full coaching and to be ready for competitions. Swimmers will be invited to several competitions, at least one weekend per month. They will participate not only in the Lac-Saint-Louis regional circuit, but also in certain invitational meets. Those who achieve the required time standards will also be invited to Cups or Championships.
Age Group, Age Group – Development, Provincial – Development
These groups are for swimmers aged 10 to 15 who know the basics of competitive swimming and can sustain an increased training load. The coach focuses on technical refinement of the four strokes, as well as aerobic endurance and execution speed for turns and diving. Strengthening and flexibility work is also provided outside the water.
It is recommended to attend all training sessions in order to ensure complete development and readiness for meets. Swimmers will be invited throughout the year to participate in various meets, about one weekend a month. Swimmers compete in the Lac-Saint-Louis regional circuit.
Provincial Group
This group is for swimmers aged 13 and older with solid swimming experience. Swimmers selected for this group generally have the required time standards for the provincial circuit. Physical work is more demanding, both in strength and aerobic endurance. Stroke technique becomes more individualized, and throughout the season the coach expects improved performances in competition and continuous progress.
The Head Coach closely monitors this group, and the most dedicated and disciplined swimmers may have the opportunity to join the Elite group during the season.
It is recommended to attend all practices in order to receive complete coaching and be prepared for competitions. Swimmers are invited about once a month to meets in the greater Montreal area.
Espoir
The Espoir group is specifically designed for swimmers aged 10 to 12 who have strong skills and high potential for competitive swimming. Athletes in this group must demonstrate discipline, focus, and dedication to the sport. Coaching is rigorous, focused on the four strokes and sprinting, with an introduction to race strategies. Dryland sessions improve flexibility, coordination, and overall stability.
It is mainly from this group that the Head Coach selects future members of the Elite group.
All training is mandatory and necessary for optimal progression. Swimmers must know and aim for at least the provincial standard for ages 11–12 in order to participate in Cups and Championships. Swim meets during the season also include invitational meets in the greater Montreal area.
Elite
The Elite group is for swimmers aged 13 and older and represents the high-performance group of CNSL. The detailed and rigorous season plan is built around a core of Provincial-level athletes or higher, and enables these committed and dedicated swimmers to achieve remarkable progress during the year.
Coaching includes several advanced learning components: technical video analysis, flexibility and dryland weight training sessions, planning of technical, tactical, and mental objectives, aquatic and physical progression tests, motivational guidance, healthy lifestyle, diet, and sleep — all for one purpose: to enjoy performing.
The Head Coach expects from these athletes a high level of commitment to the sport through presence, discipline, and constant rigor, and will do everything possible to help them achieve their greatest ambitions while respecting their mental and physical limits.
All practices are mandatory, though we understand that student life sometimes has constraints. Athletes participate in about one competition per month, often lasting two to three days, in the greater Montreal area and regularly outside of Montreal.