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Levels Of Proficiency

What level of training should you aim for?

Special Note

These levels provide a guideline (not a rule) for choosing which event is most suitable. If you are unsure what level you are suited for, please inquire. We would love to help you find the event which matches your needs.

Please be aware that even those with more swimming experience and accomplishments always have room to improve on fundamental skills. Most find they are still missing some important features and compensating for those in other (less efficient) ways. We’ve never seen a swimmer who hasn’t benefited from reviewing fundamentals. If you are new to our neurological sensitive approach, including being new to the  skills, drills and methodology we follow, we urge you to start at Level 1 and review your foundation. All advanced training concepts will build upon these fundamental concepts, skills and terminology. Only by starting at the beginning and building a full understanding of our approach will you be able to receive the full benefits that come from our training method.

Just to be frank with you – we can tell whether someone is truly ready for our mastery path to training by how willing they are to be a student of the fundamental skills. If you try to skip them without earnestly studying them, then you are not ready for our advanced training.

Mediterra’s Levels For Stroke Skills

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Level C (for Comfort and Confidence)

In the water – in the pool or in the open – some people may experience an overwhelming amount of fear or anxiety which interferes with enjoyment and ability to learn. Through one-on-one lessons, we are pleased to guide you through a calming, sensitive process that removes this fear from your body and mind. This process will free you to focus and enjoy training on the other levels, and in different water conditions.

Level 1A – Stroke Mastery: Body Control

We recommend that you continue to work on this level until:

  • You are able to demonstrate all the standard drills.
  • You are able to consistently demonstrate the main freestyle skills of
    • Weightless head
    • Stable Stake Position
    • Patient Lead Arm
    • Front-quadrant stroke timing
    • Wide, high-elbow recovery
    • Interrupted Breathing
  • You are able to swim 400 meters
    • continuously in freestyle, no rest
    • hold a consistent stroke count on every length (+/- 1)

Level 1B – Stroke Mastery: Synchronization

We recommend that you continue to work on this level until:

  • You are competent in the skills of Level 1A, and
  • You are able to consistently demonstrate the main freestyle skills of
    • Early (moderately) vertical forearm catch
    • Basic 2-Beat Kick
    • Basic body-part synchronization (entry arm, catch arm, torso rotation, and foot)
    • Rhythmic Breathing (on both sides)
  • You are able to swim 400 meters
    • with Level 1A qualities, and
    • using a stroke count within your optimal Green Zone the entire distance

Level 2 – Pace Control

We recommend that you continue to work on this level until:

  • Assuming you competent in the skills of Level 1A and 1B, and
  • You are able to demonstrate the main pace control skills of
    • Precise switching Stroke Count (SPL) Gears within 3 points, within your Green Zone SPL
    • Comfortably using tempos within the range of 1.20 to 1.45 seconds per stroke.
  • You are able to swim 1000 meters
    • with Level 1 qualities, and
    • hold a consistent tempo on every length (consistent SPL x Tempo = consistent pace on every length)

Level 3 – Expedition

In this level of training the athlete and coach deliberately embrace the holistic view of health and performance.

This level is for those who are training for an experience or achievement which will involve many months, and several training cycles – such as a long-distance triathlon, a long-distance swim, a major pool competition, a swim holiday in ‘wild water’, or for those who would like to be fully prepared to enjoy any challenging opportunities that may come up during the year.

In the level of training one is working on deep improvements in mental control in the water, and working on general conditioning outside of the pool. In addition, this level of training involves examination and improvement in other areas of life and daily patterns which impact in one’s health and performance.

Mediterra’s Levels For Open Water Skills

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Introduction To Open Water Skill

These events are suitable for those who:

  • Have been practicing Mediterra’s technical method (or a comparable methodology) for some months under the guidance of a coach or through the Online Dojo. 
  • Can swim for 400m continuously, in the pool, without rest, and we will teach you how to do it better!
  • Are prepared to swim 500 to 2km in training.
  • Do not have a strong fear of deep or open water (if you do, we recommend private lessons instead).

Intermediate Open Water

These events are suitable for those who:

  • Have been practicing Mediterra’s technical method (or a comparable methodology) for 6+ months under the guidance of a coach, or have attended a live training event.
  • Can swim freestyle for 1000m continuously, in the pool, without rest, and we will teach you how to do it better.
  • Have at least one previous experience in training or racing in open water.
  • Are prepared to swim 1 to 3km in training.

Advanced Open Water

These events are suitable for those who:

  • Have been practicing Mediterra’s technical method (or a comparable methodology) for 1+ year under the guidance of a coach, or have attended a live training event.
  • Can swim freestyle for 2km continuously, in the open water, without rest, and we will teach you how to do it better.
  • Have seasonal experience training or racing in open water, without or without a wetsuit.
  • Are prepared to swim 2 to 6km in training.

Distance Open Water Skills

These events are suitable for those who:

  • Have been practicing Mediterra’s technical method (or a comparable methodology) for 2+ year under the guidance of a coach, or have attended a live open-water training events.
  • Can swim freestyle for 5km continuously, in the open water, without rest, and we will teach you how to do it better.
  • Have seasonal experience training or racing in open water, without or without a wetsuit.
  • Are prepared to swim 3 to 10km+ in training.