Training Groups

Novice Group

Swimmers are introduced to the sport of swimming through a fun, energetic atmosphere. Practice is geared toward introductory swimming essentials such as how to use the clock, general freestyle technique, and lane etiquette. The primary goal of Novice is to develop an interest in the sport through a positive, non-stressful environment. Stroke technique and aerobic shape are secondary to the primary goal of having fun!

Skills Needed:

• Basic freestyle with side breathing

• Basic backstroke

• Attend 2/3 practices per week

White Group

Swimmers develop basic stroke technique skills in all four strokes. Workouts consist primarily of stroke instruction and early development of competitive swimming themes. Swimmers work toward becoming strong enough to begin basic workouts. White group swimmers are invited to compete only if and when they are ready.

Skills Needed As Above, Plus:

• Legal breaststroke (kick, turns, pullouts, etc)

• Legal backstroke (turns, finishes)

• Freestyle flip turns

• USA Swimming Race Start Certification

• Attend 2/3 practices per week

• Attend 6 meets per year

Red Group

Swimmers learn basic workout techniques and continue developing techniques in all four competitive strokes. Proper technique is still the primary focus of the Red group but is conducted in the framework of basic workouts. Athletes learn the fundamental aspects of competitive training such as lane etiquette and clock reading. Workouts are designed to develop stroke technique and strengthen swimmers to reach the blue workout level. Some competition is encouraged at this level.

 

Skills Needed As Above, Plus:

• All legal strokes and associated starts, turns, etc.

• Training performance

• Ability to do pushups and exit the pool without a ladder

• Ability to use the Pace Clock

• 10x25 yards @ :30 sprint

• 10x50 yards @ 1:00

• Attend 3-5 practices per week

• Achieve 3 BB USA Swimming time standards

Blue Group

Swimmers continue their stroke technique development while increasing their training load. More competitive themes in both technique and training are employed and swimmers will begin discovering how hard work can improve their swimming ability. Swimmers should participate in outside competitions while building team skills. Effort and learning are the standards for success and swim times should not be stressed.

Skills Needed As Above, Plus:

• Attend 4-5 practices per week

• Be able to complete 10x100 free @ 1:30

• Be able to complete 10x100 IM @ 1:45

• Finish the T-30 test with 2200 yards swum

• Attend 12 plus meets per year

• Achieve 3 A USA Swimming time standards

• Complete USA Swimming’s IM Ready Challenge

Senior Group

The senior team is the main competition team. Swimmers take part in a full competitive training season and participate in a full season of swim meets. Competitive stroke techniques are refined and training is increased from the blue level as swimmers are now training to improve their swim times. Competitive training and strength-building techniques are a part of every workout. Discipline and hard work are introduced as an avenue to success.

Skills Needed As Above, Plus:

• Attend all practices

• Be able to complete 10x100 @ 1:20

• Be able to complete 10x100 @ 1:35

• Finish the T-30 test with 2400 yards swum

• Achieve 3 AA USA Swimming time standards

• Achieve 6 Junior Olympic time standards

• Complete USA Swimming’s IM Xtreme Challenge with 2000 points

Senior Group Plus 

(includes morning practices) 

Skills Needed As Above, Plus:

• Attend all practices as scheduled by coach

• 10x100 free@ 1:15

• 10x100 IM @ 1:30

• T 30 test at 2600 yards

• USA Swimming standards – multiple AAA

• IMX Challenge – 2500 points

Group Placement Criteria

The criteria used to determine the initial placement level include:

• Age

• Skill proficiency

• Coachability

The criteria used to determine placement advancement include: 

• Skill proficiency

• Attendance

• Behavior during practice

• Training performance (test sets, effort level, coachability, etc.)

• Swim meet attendance and performance