ACAC Group Information
Welcome to
the Ames Cyclone Aquatics Club! We are
a non-profit organization that is operated by a parent board and
run by volunteers. We employ two
full-time coaches and several part-time coaches. Here is some information about our club that will
help you to understand who we are and how we operate. We run five swimming sessions throughout the
year. Our fee structure is set-up in
accordance with that schedule. Sessions
run 9-10 weeks in length. We have three
consecutive Fall/Winter Session and have two consecutive
Spring/Summer Sessions. We usually take
an extended break in August. Here is
what we offer:
Novice
This group
meets three times per week on Mon/Wed/Fri from 5:30-6:30pm. This group is intended for our beginning
swimmers that need instruction in the four competitive
strokes. The group begins with 10
minutes of dryland exercises followed by 50 minutes of in water
instruction. The goal of this group is
to progress to the Age-Group level.
Age-Group
1 and Age-Group 2
These groups
meet four times per week, Tues-Fri. We
have an early group from 5:00-6:20pm and a late group from
5:30-6:50pm. The swimmers perform 25
minutes of dryland exercises and have 50 minutes of in water
instruction. The groups are based on
ability level, fitness, and biological maturation. The water workouts are different for the different
groups with Age-Group 1 having a greater technique emphasis and
Age-Group 2 have more emphasis on aerobic fitness. Swimmers in
these groups will swim 40-80 lengths of the pool in a practice
session. This may sound like a
lot, but swimmers will get used to it in a few short weeks. Swimmers in these groups will be training to
qualify for the State meets.
Age-Group
3
This group
meets five times per week, Mon-Fri, 5:00-6:45pm. They perform 30 minutes of dryland exercise and
have 75 minutes of in water instruction. Swimmers in this group are competitive with other
swimmers from around the state. This
group maintains its focus on swim meets at the end of the swim
seasons. This group also bridges the
gap between Age-Group and Senior level swimming.
Senior
1
This group
meets six times per week, Mon-Fri, 5:00-7:00pm and Sat
morning. They perform 30 minutes of
dryland exercise and have 85 minutes of in-water instruction. We expect this group to maintain a regular
training schedule. Swimmers in this
group will be training for AAA times.
Swimmers in this group will be scoring points at our State
meets.
high
School fitness
This group
meets four times per week, Tues/Fri, 5:45-7:00am, Wed 6:00-8:00am,
and Sat. This group is intended for
swimmers trying to maintain their fitness level and stroke
technical level until the next high school season.
Senior
2
This group
meets six times per week, Mon/Wed/Fri, 4:15-7:00pm, Tues/Thurs
4:45-7:00pm and Sat morning. They
perform an intensive dryland set three times per week. Swimmers in this group are competitive with other
swimmers from around the state. This
group is our base High School aged training group. Swimmers are expected to train at intensity level
equal to or greater than High School programs. Swimmers need prior experience to be considered
for this level, however, we take both Junior Varsity and Varsity
level swimmers. Swimmers in this group
are expected to compete and train for end of the season swim meets.
National
This group
meets nine times per week, Mon/Wed/Fri, 4:15-7:00pm, Tues/Thurs
4:45-7:00pm, Sat morning and three mornings during the school
week. They perform an intensive dryland
set three times per week. This is the
highest level of training on ACAC.
Swimmers in this group have made swimming their main sport and
train year round. Swimmers are expected
to compete at major regional level meets and compete at National
level meets when they have qualified for them.
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