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Practice Groups

The Monocacy Aquatic Club offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the Monocacy Aquatic Club to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

 

Practice Group Descriptions

MAC Novice Program

Crocs        (Ages: 4-7 Years)

The focus of this group is to introduce swimmers to all four competitive strokes, starts, and turns while making swimming a fun activity. Coaches will work with families as they become acquainted with competitive swimming.  Practices are offered three times each week and swimmers are encouraged to make as many as possible.  Families are invited to attend competitions about once per month and are encouraged to participate. 

 

Eels   (Ages: 6-9 Years)

The focus of this group is on stroke development and enjoying competitive swimming.  Swimmers in this group should be able to swim all four strokes and the accompanying starts and turns legally.  They will strive to improve all four strokes.   Practices are offered three times each week and swimmers are encouraged to make as many as possible.  Families are invited to attend competitions about once per month and are encouraged to participate.  

 

Sharks   (Ages: 7-10 Years)

The focus of this group is stroke development and an introduction to interval training.  Practices are designed to both challenge the swimmers and help them maintain their love of swimming.  Swimmers will strive to improve all four strokes and learn the basics of age group training.  Practices are offered three times each week and swimmers are encouraged to make as many as possible.  Coaches will recommend attending about one competition per month and families are strongly encouraged to participate.

 

MAC Age Group Program

Silver 1 and Silver 2  (Ages: 9-12 Years)

The focus of this group is stroke development and basic interval training. Training in this group is geared toward the IM’s and development of all four strokes.  Basic race strategies are introduced at this level.  Swimmers are asked to begin taking responsibility for their own success at practice and meets. The Silver 2 level will still be very heavily focused on stroke development but the practices will include more interval based training.  Swimmers are strongly encouraged to attend practice 3-4 times each week and attend all meets recommended by the coach.  Dry-land activities are introduced at this level and consist of basic body control and awareness.

 

Gold 1  (Ages: 10-13 Years)

The focus of this group is to provide swimmers with an increased level of training while maintaining a strong emphasis on stroke development and mechanics. Training in this group is geared toward the IM’s and development of all four strokes combined with more advanced race strategies. Swimmers in this group have shown they are ready to handle an increase in training intensity and to make a commitment to their swimming success. These swimmers are strongly encouraged to attend 4-5 practices each week and compete in all meets recommended by the coach. The Dry-land program consists of basic body control and awareness activities. The meet/competition schedule will be sent out at the beginning of the season.

 

Gold 2   (Ages: 12-14 Years)

The focus of this group is to provide swimmers with an increased level of training while maintaining a strong emphasis on stroke development and mechanics. Training in this group is geared toward the IM’s and development of all four strokes combined with more advanced race strategies. Swimmers in this group have shown they are ready to handle an increase in training intensity and to make a commitment to their swimming success. These swimmers are strongly encouraged to attend 4-5 practices each week and compete in all meets recommended by the coach. The Dry-land program consists of basic body control and awareness activities. The meet/competition schedule will be sent out at the beginning of the season.

 

MAC Senior Program

Development    (Ages: 14 and Older)

The focus of this group is to continue development of stroke mechanics and increased training intensity.  This group is designed to help swimmers develop the tools necessary to train with the Pre-Senior or Senior group. Swimmers are strongly encouraged to attend 4-5 practices each week and compete in all meets recommended by the coach.  The emphasis in this group is on stroke development and race strategies.  A Dry-land program focused on core strength and body control is a part of the training regimen.

 

Pre-Senior   (Ages: 12-15 Years)

The focus of this group is to prepare swimmers for the transition from Age Group to Senior Level Swimming.  These swimmers are competing at or near the sectional level but need more time to develop the necessary skills and endurance to train with the Senior Group.  Swimmers are expected to have at least 85% attendance, commit to swimming as the primary focus outside of school, and attend all meets required by the coach.  An emphasis is placed on stroke mechanics, race strategies, and nutritional education.  The Dry-land and Strength Training program for this group is focused on core strength and body control.

 

Senior   (Ages: 14 and Older)

The focus of this group is to prepare and train for National and International Level Competitions.  This group is designed for committed athletes striving to reach their highest potential in the sport of swimming. The goal of this group is to have all swimmers competing at the sectional level or above.  Swimmers are expected to attend all practices including 1-3 double practices per week.  Swimmers must compete in all meets required by the coach, some of which will require travel.  The emphasis is on advanced stroke mechanics, racing strategies, mental preparation, and nutritional education. Dry-land and strength training are a major component of this groups training.

 

Masters

The Masters program was created so adults would have a place to work out for the sake of physical fitness or to compete in triathlons and Masters Swim Meets. It meets the needs of all of these groups. Practices are held three times per week in the winter and three times per week when summer recess has started. The practices are one hour to one hour and one-half duration. Swimmers are encouraged to swim as much as they would like and everyone is welcome.