THE AGE GROUP PROGRAMS &
SENIOR CHAMPIONSHIP GROUPS
The purpose of the ConKohrs
Barracudas Age Group Programs is to encourage and facilitate
long-term, successful participation in the sport. With this in mind, our ultimate goal is to prepare
athletes for the challenges of championship group swimming.
PRE-NOVICE
·
45
minute practices offered 5 days a week
·
Required 3 out of 5 practice
sessions for attendance
·
Minimum age is 5
·
Introduction to competitive
swimming
·
Swimmers taught freestyle
side breathing, freestyle stroke technique, backstroke technique
and awareness of the breaststroke and butterfly. Introduction to starts and turns and endurance
building.
·
Introduction to USS meets
pending approval of the coach
·
Performance Criteria: Swim 25 yards freestyle, swim 25 yards
backstroke, occasionally listen to a simple set of
instructions
NOVICE
·
45
minute to 1 hour practices offered 5 to 6 days a week
·
Required 3 out of 5 practice
sessions for attendance
·
Minimum age is 5
·
Ability to listen and follow
basic instructions for entry level set development is necessary at
this level
·
Beginning goal
setting
·
Swimmers taught dolphin
kicking, butterfly stroke technique, breaststroke technique,
awareness of the Individual turn and stroke structure. Continued refinement of starts and turns. Introduction to set development,
conditioning and endurance.
·
Attendance at USS meets
encouraged
·
Performance
Criteria: Swim legal 200 yard
freestyle, Swim legal 100 yard backstroke, show awareness of
rudimentary butterfly and breaststroke.
WHITE
·
1
and ½ hour practices offered 5 to 6 days a week
·
Required 4 out of 6
practices for attendance
·
Minimum age is 7
·
Ability to listen
consistently and follow instructions for intermediate level set
development
·
Swimmers taught the
Individual Medley, IM turns, introduction to streamlining and
underwater positioning, technique skills and drills development in
all strokes. Intermediate endurance and
conditioning. Refine starts and
turns.
·
Regular attendance at United
States Swimming Meets
·
Performance Criteria:
Swim 500 freestyle,
Swim 6 x 100 freestyle on 2:15
or better,
Demonstrate legal form in
100 backstroke, 100 breaststroke and 100 butterfly.
·
Achievement of 1 or more B
times
CHAMPIONSHIP
DEVELOPMENT
·
1
and ½ hour practices offered 6 days a week
·
Required 5 out of 6
practices a week
·
Minimum age is 9
·
Ability to perform all sets
at best effort level, clock management required, advanced set
development
·
Leadership of Junior Group
required either through focus, intensity, performance and/or
sportsmanship
·
Swimmers taught various
conditioning concepts, introduction to energy systems, all stroke
refinement, advanced underwater, introduction to advanced
endurance. Refine starts and
turns.
·
Performance Criteria:
Swim 500 yard
freestyle in 8:00 or better
Swim 6 x 100 yard
freestyle on 1:50 or better
Swim 4 x 200
yard Individual Medley on 4:15 or better
Kick 10 x
50’s choice on 1:20 or better
·
Must demonstrate ability to
keep up with group on all sets
·
May have achieved at least 1
AA time
THE CHAMPIONSHIP
PROGRAM
The purpose of the
Championship Program is to utilize the benefits of long-term
conditioning and stroke refinement, together with specific stroke
and distance specialization, for the purpose of performing at all
time best levels. Further, to prepare
for the challenges and rigors of advanced championship
competition.
RED GROUP
·
2
to 2 and ¾ hour practices offered 6 to 10 sessions a
week
·
Required to attend all 7 out
of 9 or 10 practices sessions a week.
·
Minimum age is 11
·
Ability to perform sets at
best effort levels, clock management, advanced set practices with
varied and personalized seasonal plans
·
Leadership, sportsmanship
and performance required
·
Swimmers train towards
specific meets with seasonal planning in mind. Energy system understanding is taught with
dryland, nutrition, and mental conditioning included. Advanced underwater, advanced endurance with
introduction to high performance endurance and introduction to
lactate tolerance, advanced logbook upkeep, advanced goal
setting. Refinement of starts and
turns. Competitive strategy
taught.
·
Must demonstrate ability to
keep up with group on all sets
·
May have achieved at least 1
AA time
·
Performance Criteria:
1650 freestyle
faster than
24:00
8 x 100
freestyle on 1:30 or better
6 x 200
Individual Medley on 3:20 or better
12 x 50
kick choice on 1:05 or
better
GOLD GROUP
·
2 to 2 and ¾ hour practices offered 6 to 10
sessions a week
·
Required to attend all 9 or
10 out of 9 or 10 practice sessions a week.
·
Minimum age is 12
·
Ability to control mental
aspects and respond with vigor to stressful practice
conditions
·
Leadership, sportsmanship
and performance required
·
Swimmers train towards
specific meets with seasonal planning in mind. Strong understanding of all the energy training
systems required. Dryland, nutrition
and mental conditioning refined.
Advanced underwater, advanced endurance, advanced high performance
endurance, advanced lactate tolerance, advanced logbook upkeep,
advance goal setting. Advanced
competitive strategy and refinement of starts and turns.
·
Must demonstrate ability to
keep up with group on all sets
·
May have achieved at least 1
AA time.
·
Performance Criteria:
1650
freestyle faster than 22:00
10 x 100
freestyle on 1:25 or better
6 x 200
Individual Medley on 3:00 or better
12 x 50
kick choice on 1:05 or
better
TYR GROUP
·
2
to 2 and ¾ hour practices plus morning practices offered 8
to 12 sessions a week
·
Attend all practices
·
Minimum age is 12
·
Ability to focus on long
term national level goals and initiate drive and vigor necessary
for this level
·
Leadership, sportsmanship,
performance, personal commitment required
·
Swimmers train towards
specific meets with seasonal planning in mind. Strong understanding
of all the energy training systems required. Dryland, nutrition and mental conditioning
refined. Advanced underwater, advanced
endurance, advanced high performance endurance, advanced lactate
tolerance, advanced logbook upkeep, advance goal setting. Advanced competitive strategy and refinement
of starts and turns. 2, 3 and 4 year
advanced planning.
·
Must demonstrate ability to
push the group during any given set.
·
Must be within 5% of a
sectional qualifying time or demonstrated ability to train with
those who are.
·
1650 freestyle faster than
19:00
·
10 x 100 freestyle on
1:15
·
4 x 400 IM on
6:00
·
12 x 50 kick on
1:00
