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GROUP MOVES

(Or How do I Know Which Group I will be in)

 

As each season comes to a close and swimmers and parents begin to look ahead to the next registration, the question is often “Will I move up a group this year?  And how will I know?”

The following is criteria the Coaching Staff uses when determining which swimmers are ready for more, and when they are ready for more.  Generally, swimmers can tell when they are about ready for a move by thinking about how they practice.  A swimmer who consistently leads the fastest lane in practice, consistently uses good technique, consistently demonstrates an outstanding attitude, and consistently attends practice, is someone the coaches will be looking at to move to a higher training level.  One the other hand, if a swimmer has a poor attitude, low attendance, and is not swimming in the fastest lane of the current group or has difficulty handling the training requirements of the current group, moving that particular swimmer would not be in the best interest of the team or that individual.

 

Stroker

All swimmers age 8 and under

Some swimmers that are 18 and under

3 workouts per week

1 hour 15 minute practices

                15 minutes of stretching

                45 minutes of practice -- including warm-up

                15 minutes of game time

The focus of group is on the technique development of freestyle, backstroke, breaststroke, the introduction of butterfly body movements, turns and starts.

Four Rules for Strokers       1. Be on Time

                                                2. Listen and Respect Coaches and Teammates

                                                3. Take Care and Respect the Pool and Equipment

                                                4. Do Your Best

 

Moving from Stroker to Age Group

Minimum age of  9

Consistently perform 3 of the 4 strokes legally, and be very close on the 4th

Consistently execute all 4 turns legally

Be able to dive (head first, not whole body )

Be ready socially, emotionally, and physically for a higher demand

Recommendation of stroker coach and age group coach , agreement by other STAR coaches

Move up set:        1 x 500 free non stop with flip turns, streamline, RB 3 and within 12:00 minutes

 

Age Group

Minimum age of  9

4 practices per week

1 hour 30 minute practices

                15 minutes of dryland

                1 hour 15 minutes of practice -- including warm-up

Focus of group is on using correct technique while learning to train for competitive swimming

 

Moving from Age Group to Junior

Minimum age of 11

Consistently perform 4 strokes legally

Consistently execute all 4 turns legally

Know dive start, relay start, backstroke start

Be ready socially and emotionally for a higher demand

Attitude - demonstrates desire and ability to manage increased training levels

Recommendation of Age Group Coach and Junior Coach, agreement by other STAR Coaches

Move up set:

                10x100 free on 1:45 or equivalent set (5 x 200 free 3:30)

                or

                10x100 IM  on 2:00 or equivalent set (5 x 200 IM on 4:00)

 

Junior

Minimum age 11

5 practices per week

1 hour 45 minute practices

                30 minutes of weights 2x per week

                1 hour 45 minutes of practice -- including warm-up

Focus of group is on using correct technique while training to enhance aerobic development to its fullest potential

 

 

Moving from Junior to Senior

Minimum age 13

Consistently perform all 4 strokes legally

Consistently execute all 4 turns legally

Know dive start, relay start, back start

Demonstrate clock reading and knowledge of pace/intervals

Be ready socially and emotionally for a higher demand

Attitude - demonstrates a desire and ability to manage increased training levels

Attendance - demonstrates understanding of commitment level necessary to attain higher levels of training and performance

Recommendation of Junior Coach and Senior Coach, agreement by other STAR Coaches

Move up set

                20 x 100 free 1:20 or equivalent set (5 x 400 free on 5:20)

                or

                10 x 200 IM 3:00 or equivalent set (5 x 400 IM on 6:00)

 

Senior    (Not every swimmer will achieve this level)

Minimum age of 13, maximum age of 100

6-9 workouts per week

2-2 1/2  hour practices

                30 minutes of weights 2x per week

                2 hours of practice -- including warm-up

Focus of group is on using correct technique while training the aerobic system and  learning to train the anaerobic system, as the physical development of each body indicates

Attendance is necessary to develop within this program (80% minimum)

 

Masters

Minimum age of 18 (only chronological), maximum age of  ???

5 workouts per week -- but always avoid disliked workouts

60-90 minute practices if swimmers get in on time and actually stay

                15 minute warm up or social gathering

                15 minute k/p (or warm-up if above was gossip time)

                30 minutes main set that is often altered at discretion of swimmers

Focus of group is on staying healthy