Description

This is a competitive training group targeted at continued teaching of advanced skills in all four competitive strokes, starts, turns, and basic racing strategies. Skills will be taught with an emphasis on fun in order to provide an all-around experience for swimmers.

Age

9 -12

Meet Attendance

Swimmers are expected to participate in meets during the short-course season. In addition, swimmers are strongly encouraged to attend any away meets recommended by the group coach during both the short and long-course seasons. Our program is focused on developing competitive swimmers and at this level swimmers are expected to represent our team to show their commitment. This is a great opportunity for the children and our meets are always a lot of fun.

Qualifications

1)  Demonstrate legal turns in all four competitive strokes

2)  Demonstrate a forward racing dive from a starting block

3)  Demonstrate an ability to consistently push off underwater and  streamline effectively

4) Demonstrate the ability to go 10 yards of underwater                                             dolphin kick in a streamline body position

5) Demonstrate a basic understanding of how a pace clock works and is used.

6)  Swim a 100 IM legally (regardless of time)

7)  Kick 4x25 @ :45

8) 10 x 50 Free on 1:15 with bilateral breathing and legal flip turn

Goals of the Junior Group

By the time swimmers move out of the Novice group they should be able to complete all of the following:

·                   Achieve an 11-12 BB time standard in at least 2 different strokes

·                   Learn an effective track start and backstroke start

·                  Perform all turns and push-offs efficiently, including streamlining and underwater kicking

·        Develop the ability to go 15 yards of underwater dolphin kick in a streamline body position

·           Demonstrate a proven ability to listen to coaches and make effort to improve

·          Demonstrate courteous behavior towards coaches and other swimmers

·          Demonstrate consistent practice attendance ( out of 4 practices per week)

Practice Schedule

Water: MWF: 5:15-6:45PM

Saturday 1:30 – 3:00

Practice Requirements

Monday through Friday for the scheduled time of 1.5 hour.

Description

This is a competitive training group designed to prepare swimmers for SILVERS and JUNIOR OLYMPIC levels of competition. The emphasis will be on introducing and mastering the basics of the following skills necessary to be successful competitive swimmers - training etiquette, advanced stroke mechanics, training and race strategies, goal setting, proper nutrition, and mental preparation. Swimmers will participate in a dry-land program to help develop core body strength and coordination.

Age

9-14

Qualifications

1)  Achieve an 11-12 BB time standard in at least 2 different strokes

2)  Learn an effective track start and backstroke start

3)  Perform all turns and push-offs efficiently, including streamlining 

4)  Develop the ability to go 15 yards of underwater dolphin kick 

5)   Demonstrate a proven ability to listen to coaches and make effort 

6)   Demonstrate courteous behavior towards coaches 

7)   Demonstrate consistent practice attendance

Swimmers must also be able to complete the following sets:

1)  10 x 100 Free on 1:50(SCY) / 1:50(LCM)

2)  8 x 100 IM on2:30(SCY) OR 4 x 200 IM on 5:20(LCM)

3)  10 x 50 Flutter Kick with a kick board on 1:10(SCY) / 1:15(LCM)

4)   Must have at least 4 11-12 BB times

Practice Schedule

Water:  M-W: 6:30-8:00PM

T-THUR 5:30 – 7:00

Friday 6:30 – 8:00

Weather Permitting

Dryland*:Tuesday & Thursday : 5-5:30

Meet Attendance

Swimmers are expected to participate in meets during the short-course season in addition to all USA Swimming meets recommended by the group coach (usually 3-4 per season). Swimmers are also expected to attend the highest-level championship meet they qualify for at the end of both the short and long-course seasons

Goals of the Junior Elite

·          Achieve a 11-12 AA time standard in at least 2 different strokes

·                            Demonstrate a motivation to train and compete in all strokes/distances at the highest level possible

·                            Demonstrate a proven ability to maintain a positive attitude and focus during workout and has an understanding of how their actions affect their teammates

·                            Demonstrate a commitment to attending all meets recommended by the group coach

·                            Demonstrate a basic understanding of goal setting skills

Practice Requirements

Junior Elite group swimmers are required to attend 4 out of 6 practices offered a week.

Description

This is a highly competitive training group designed to prepare swimmers for regional and national levels of competition. The emphasis will be on physical and emotional preparation for eventual movement to the National group. This group will focus on issues such as advanced stroke mechanics, training of specific energy systems, perfecting race strategies, proper nutrition, and individual goal setting, and understanding the importance of proper mental preparation. Training will include dry-land strength and conditioning program.

Age

13 & Up

Qualifications

10 x 100 Freestyle on 1:25 min time

6 x 200 IM on 3:10 min time

5x100 flutter kick on 1:55

Coach’s approval

Practice Requirements

M- W 6:45pm-9:00

T-Thurs 5:00 7:00

Friday 5:15 – 7:00

Dryland*:Tuesday & Thursday: 5-5:30

Meet Attendance

Swimmers are expected to attend all meets prescribed by the Head coach including the highest-level championship meet that the swimmer qualifies for during both the short and long-course seasons. Focus meets for this group during the short-course season are the Senior Metropolitan Championships, Speedo Sectionals, Junior and Senior National meets.

Goals of the Senior Elite Group

The primary goal of the Senior group is to prepare swimmers physically and emotionally to move into the National level. Demonstrate the highest possible commitment to practice attendance (6 per week)

·                            Demonstrate a commitment to attending all meets prescribed by the coaching staff

·                            Demonstrate a commitment to attending all dry land sessions offered

·                            Demonstrate a commitment to balance academics with swimming, striving for excellence in both !

Until we get some morning practices time it is recommended that Senior Elite

Practice Requirements

Attempts’ to make all practices…