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Team Information

The Old Dominion Aquatic Club offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the ODAC 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. 

Please call us at (757) 471-1828 schedule a tryout,

or Click Here to send us an email request for more information.

 

Practice Groups

 

8-Under Yellow Group

Includes swimmers who can complete a length of both freestyle and backstroke and who are age 5 and above. The group works primarily on learning butterfly and breaststroke, cleaning up major stroke problems on freestyle and backstroke, kicking, starts and turns. The 8-under Yellow Group is offered 3 practices per week.


Required Equipment: Fins, Water Bottle, Mesh Bag, Jr. Kick Board

 

 

8-Under Blue Group

Includes swimmers who are legal in all four competitive strokes (butterfly, backstroke, breaststroke, freestyle). The group works primarily on building solid stroke mechanics, kicking, starts, turns and familiarizing swimmers with the rules of year-round competitive swimming. The 8-under Blue Group is offered 5 practices per week.


Required Equipment: Fins, Water Bottle, Mesh Bag, Jr. Kick Board

 

 

9-10

The main focus of the 9-10 group is to develop solid stroke mechanics, kicking/underwater skills, and formulate solid practice habits and basic understanding of race strategy.  The 9-10 group is offered 6 practices per week.


Required Equipment:  Z2 Fins, Water Bottle, Mesh Bag, Jr. Kick Board, Agility Paddles, Snorkel, Jr. Pull Buoy

 

        

 

11-12 / Senior Developmental

The 11-12 group will focus on refining stroke mechanics, developing more precise race strategies, practice with an emphasis toward IM and distance based training, and prepare swimmers for the transition into senior level swimming.  The 11-12 group is offered 6 swim practices and 2 dry land practices per week.


Required Equipment: Z2 Fins, Water Bottle, Mesh Bag, Jr. Kick Board, Agility Paddles, Snorkel, Jr. Pull Buoy

     

 

Senior Prep

The Senior Prep Group is the first step into senior-level swimming for most 13-older ODAC swimmers.  This group offers the opportunity for swimmers to continue to develop solid stroke mechanics, gain an appreciation for consistent training, be part of a positive team environment, and have swimming function within their daily life.  There is no minimum attendance requirement for Senior Prep Group swimmers.


Required Equipment: Z2 Fins, Water Bottle, Mesh Bag, Jr. Kick Board, Agility Paddles, Snorkel, Jr. Pull Buoy, Nose Plug, Tempo Trainer, Strap

        

 

Senior One

Senior One Group swimmers must be at least 14 years old, and possess a minimum of 3 Senior Championship Qualifying Times.  While there is no attendance requirement for this group, the intent is to have the Senior One Group made up of swimmers who hold swimming as their main outside interest and are willing to create a consistent training pattern to enhance performance opportunities.  The main focus is to have swimmers in this group reach the Sectional, Junior National and National levels.


Required Equipment: Z2 Fins, Water Bottle, Mesh Bag, Jr. Kick Board, Agility Paddles, Ylon Snorkel, Jr. Pull Buoy, Nose Plug, Tempo Trainer, Strap, Snorkel, Sculling Paddles, Mesh/Polyester Practice Suit