CW Training Programs
New to CW?

Please read below about the CW Training Programs.  New swimmers are asked to participate in a New Athlete Evaluation/Orientation practice or, for more experienced athletes, to talk to a coach about their program placement.  Our goal is to make sure all our athletes, both returning and new, are in a great practice program and group where athletes can meet their goals. New swimmers should contact the coach of the training program they are considering to determine when they can be evaluated. 
To contact a coach,  
[click here] .

Returning to CW?

Please read the brief descriptions below and for specific details clicking on this link to the Club Wolverine Training Programs document. 

Training Programs


 Blue vs. White:In each group (Cubs, Junior, Intermediate, Senior) there are two (or sometimes three) divisions.  Blue and White (and sometimes Maize). These categories are designed to place a child in a group with others who have a similar skill level. This will make for a better overall training environment.  Swimmers who have been in CW for a while are familiar with the drills, are competitive, and can handle the training intervals of the group are generally placed in the blue group.  Swimmers who cannot handle the training intervals of the blue group, are new to the program, who need to learn the drills of the program, or who need development and/or play other sports will train in the white group.  Note, even though the white division is developmental, there will still be training and skill development occurring.  The Maize group is for swimmers who are just starting the sport of swimming. These swimmers must be taught the most basic skills.

 The C-Dub Cubs Developmental Program (8 & Under)

 There are three phases to Cubs program; blue, white, and maize.  This is the beginner level for those getting started in the sport, or who enjoy the sport but are unsure about competing in 2 or 3 day-long meets.  This program would also be appropriate for swimmers who would like to learn more about swimming in meets and gain a better understanding of the competitive side of swimming. Much of the focus in these groups will be on learning proper technique and developing a basic level of endurance upon which to build in the future. This program will incorporate intrasquad, very fun and low-key competitions during practice time (aka, ‘Fun Meet’), with the goal of providing both swimmers and their parents an opportunity to gain a better understanding of the USA Swimming system, and how to measure their child’s success/progress. 

 The following are the general aspects of focus for the Cubs groups.

 Mental development:  Swimmers will learn to enjoy the water and belonging to a group. A third of their athletic development should take place out of the water.  Other activities such as gymnastics and other athletic exercises with catching and reaction games, and simple ball games.  The other 2/3 should be in the water learning the swimming strokes. Additionally they will work on underwater swimming and will spend time playing.  

 Commitment:  In this group swimmers may start off with 2 sessions per week and then advance to three or four as they progress.

 Skill Development: All swimmers will learn each of the four competitive strokes, underwater swimming, diving, grab and track starts, flip turns, general endurance, flexibility, and agility.  Swimming technique will be expanded as swimmers progress from maize to white to blue.  Relay exchanges, relay races, team races, and improvement of endurance will also be a focus.

 Training Criteria: Freestyle, 10 x 50 @ 1:10; Kick, 10 x 25 @ 0:40 seconds

 Skill Goals: 200 free with flip turns; 200 Back with flip turns; 200 breast with pull outs; 100 fly with legal turns; 100 IM with legal turns.  Competition race start, correct finishes.

 Dryland: Ball games, both in and out of the water; games with partners and groups; and tempo practice are introduced.  This is designed to develop overall athletic skills.

  Junior Group (Ages 9 and 10)

This group covers basic swimming endurance, swimming speed change, and tempo over a 2 year period.  Swimming technique is expanded.  These swimmers are expected to have learned all four racing strokes and now aimed at increasing both technical work and training.

 Mental development: Behavior in relation to the team and readiness to perform in a group setting.  Discipline related to the sport of swimming.  Knowledge of warm-up and warm-down and pre-race behavior.  Behavior at a swim meet. Responsibility towards teammates.

 Commitment: As the swimmers progress they should be in the water consistently 5 to 6 times per week

 Skill Development: Relay pickups and exchanges, ball games, relay races, team races, and improvement of endurance

Training Criteria: 6 x 100 free @ 1:40 with turns; 6 x 100 IM @ 2:00 with legal turns.  The weekly training cycle for this group is backstroke on Monday, Breast on Tuesday, Distance free on Wednesday, IM on Thursday, and coaches choice on Friday and Saturday.

 Skill Goals: Correct relay pickups, correct competition starts, finishes, how to read a pace clock, rules of sport. The primary focus for kids at this age is the 200 IM which will develop overall swimming ability.

 Dryland: Dynamic and static stretching; planks, push-ups, sit ups, core strength.

 Intermediate Group (Ages 11 to 13)

 In the intermediate training group swimmers are preparing to race at the state, zone or sectionals level meets.  This is the group where the training commitment becomes greatly expanded.  The overall workload and expectations increased substantially.  Swimmers are exposed to more practice hours, distance swimming, and higher levels of competition. 

 Mental development: Knowledge of technique for all four strokes.  Knowledge of planning and training and competition schedule. Self monitoring and keeping record (i.e., log books, weight, heart rate, sleep, and training performance.Willingness to perform as an individual and for the team.

 Commitment: Swimmers will be required to attend the age appropriate amount of practices per week.  The 11 year olds in the group should attend 5 practices most of the year and over the summer they may add a double practice 1 to 2 times per week, but not more than 7 practices a week.  12 year olds should attend 6 practices over the fall and winter and spring, over the summer can go to as high as nine practices per week. The 13 year olds can also go to as many as 9 or 10 practices per week over the summer.

 Skill Development: Stroke drill progressions are expanded as the coach can add new drills from the drill book for his kids.

Training Criteria: Criteria 10 x 100 Free @ 1:30 with correct turns; 10 x 100 IM @ 1:50. Able to swim 200 IM in competition.  The weekly training cycle for this group is backstroke on Monday, Breast on Tuesday, Distance free on Wedneday, IM on Thursday, and coaches choice on Friday and Saturday.  Also included are sprints, paddles, snorkels, resistance work, aerobic work, and anaerobic threshold training.  Also high performance endurance training will be progressively introduced in this group. Speed work, negative split, build and descending work, and pyramid sets will also be introduced at this level.

 Skill Goals: Some of these swimmers will begin to focus on best events.  However, the main focus will be the 400 IM which again works to develop overall swimming ability.

 Dryland: Core bodywork, stretching, stretching, med balls and circuit training

 Senior Group (Ages 14 and up)

 As swimmers enter this group, training will become increasingly specialized.  They will begin to train in their primary strokes several times a week.  They will be tested to develop paces for their specific level of training.  This will allow grouping with others who share the same paces to provide a competitive training atmosphere.  In general, there will be a distance group, a middle distance group, and lanes designated to specific strokes.

 Mental development: Knowledge of special training methods, behavior before races. self-monitoring and team building

 Commitment: If participating in a national meet 100 % practice attendance is required.  Fall/Winter 6 times a week.  8 to 10 times per week for double practices during breaks and summer

 Skill Development: swimming with endurance, maximum strength, muscular endurance specific to race, varies paces, basic swimming endurance, hypoxic breathing, distance specialization

Training Criteria: 20 x 100 Free @ 1:15; 15 x 100 Back on 1:30; 12 x 100 Breast @ 1:45; 15 x 100 fly @ 1:30.  Females add 10 seconds to each interval.

 Skill Goals: Legal in all four strokes and turns. Must know all IM turns.  Must know relay pickups.   Aerobic training; Anaerobic training; High performance endurance training; Speed work; Negative split work; Resistance work (i.e. chutes); Hypoxic training, basic swimming speed, specific muscular endurance, basic swimming endurance, beginning of specialization; varied paces over longer distances.

 Dryland: 3 times per week.  Circuit training, medicine ball, core body.  Introduction to weight training if available (variable).


 The Elite Team

Available only for elite level athletes.  This program is by invitation only from the elite team coaches and is only for college or post-graduate swimmers.  Please contact coach Mike Bottom (mbottom@umich.edu) for more information.