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Training Groups

 

Here you will find our training groups and the underlying structure of  how these groups are run.

The description for each group should be viewed as a general guideline for what is expected of  swimmers who train in those groups. Not every athlete is the same, and it is our coaching philosophy that training should be as individualized and athlete-centric as possible. We will strive to have tremendous communication with both swimmer and parent in order to achieve maximum success. Our training groups are designed to flow as seamlessly as possible, allowing swimmers to continuously progress as they move through our program. Each group has specific equipment requirements. Questions about these items should be directed towards the coaches, who will assist you to the best of their abilities.

 

Developmental

The Developmental group consists of swimmers ages 10 and under who are new to the sport of swimming. The key points of emphasis in this group are developing foundational skills that will allow for continual success, learning the basic rules of swimming, and most importantly, having fun in the sport. Training will be very technically focused. Stroke specific focuses include horizontal positioning in the long axis strokes and the "body wave" movement in the short axis strokes. The Developmental group meets twice a week, for 60 minutes each session.

 

Required Equipment: Fins and Kick Board (Snorkel encouraged but not required)

Age Group

This group is designed for younger swimmers who already have some swimming experience. Age Group Swimmers are expected to already know basic drills and technical skills for each of the four strokes. Practices for this group will be primarily technique based, but with much more emphasis on aerobic endurance than the Developmental group. Other skills introduced in this group include learning the advanced rules of swimming, racing strategies, and setting personal goals. Swimmers will be introduced to foundational dryland skills in this group, such as plyometrics, isometrics, and proper stretching. When appropriate, swimmers in this group will be encouraged to start branching into longer races, such as the 200 meter strokes and the 500 meter freestyle. Overall, Age Group is geared towards helping swimmers achieve their performance goals by keeping them happy & engaged in the sport. Stroke specific focuses will include hip driven propulsion for butterfly and breaststroke, core rotation in freestyle and backstroke, and the placement of limbs as they move through the water in all strokes.

 

Age Group meets four times a week: two 90 minute swimming sessions, and two 90 minute sessions split into dryland and swimming training (the exact proportion at the discretion of the coaches). Swimmers in this group can expect to swim 15,000 yards a week.

Required Equipment: Snorkel, Fins, Kick Board, Pull Buoy, Dryland Clothes & Sneakers (Running shoes, Trainers, or Tennis Shoes).

Junior

 

The Junior training group is composed of more advanced swimmers who have aspirations to compete at a high level in the sport of swimming. This group has no age limitations, and may include younger or older swimmers depending on where the coaches believe they will most effectively improve. Junior swimmers should show strong competency in the basic drills & rules of swimming, and a positive, open attitude when asked to perform advanced drills and swimming techniques. Race planning and strategy become major points of emphasis in this group. Drill focus will shift from developing basic technique to furthering the advanced skills that will give a swimmer the most effective stroke possible. Training emphases include longer distance aerobic endurance, the development of threshold endurance, and an introduction to anaerobic lactate tolerance.In both meets and in practice, constructive criticism will start to become a much more integral part of the athlets’ feedback from the coaches. Dryland training in this group continues to build the foundational skill set introduced in Age Group by introducing more complex exercises. Limb-eye coordination, muscle memory, body awareness, and preventative maintenance are key. Junior swimmers will be expected to be able to compete in all races 50-200 meters in length, and encouraged to participate in the 400 IM and distance freestyle events. Stroke specific focuses include a high elbow catch in the freestyle, catch acceleration in free, back, and fly, the timing of breast and fly components, and descending, building & negative splitting in all strokes.

 

The Junior group will meet to train five times a week: two 90 minute swimming sessions, two 120 minute sessions split into 60 minutes of swimming and 60 minutes of dryland, and one weekend 120 minute swimming session.

Required Equipment: Snorkel, Fins, Kick Board, Pull Buoy, Dryland Clothes & Sneakers (Running shoes, Trainers, or Tennis Shoes) Swimmers in this group can expect to swim 20,000 yards a week.

 

Senior

 

The Senior group is for advanced swimmers who display the physical & mental maturity to excel in this group's training regiment. Swimmers in this group will develop a mastery of all swimming skills, and will learn how to apply these skills to their races on a case-by-case basis. Training in this group is geared towards preparing its athletes for the highest level of success in competition, and will thus be physically and mentally rigorous. Training will include rigorous aerobic, threshold, and anaerobic work. Swimmers in this group will be introduced to stroke-specific skill isolation and tempo-specific training. Once a swimmer has entered the Senior group, technical focus has moved beyond swimming with the best technique possible at any given time to swimming with the best technique possible at race pace at any given time. Long term goal setting and taking the necessary steps to prepare for college swimming will be important aspects of this training group. As swimmers mature in this group, two-way feedback and appropriate self reflection will become critical parts of their training. Dryland training will build on the plyometric and isometric foundation of the previous groups by introducing the TRX band, physio ball, and medicine ball exercises, and will be geared towards establishing tone, balance, and endurance. As swimmers work their way through the senior group, they will learn how to adapt "textbook" form to the strengths and weaknesses of their bodies.

 

The Senior Group will meet six times a week: Two 150 minute swimming workouts split into 120 minutes of swimming and 30 minutes of dryland,  two 120 minute workouts split into 60 minutes of dryland and 60 minutes of swimming, and one weekend workout ranging from 120-180 minutes. Swimmers in this group can expect to swim 27,000 yards a week.

 

Required Equipment: Paddles, Fins, Kick Board, Pull Buoy, Snorkel, Finis Tempo Trainer, Figure 8 Fulcrums, Dryland Clothes & Sneakers

 

Senior Select

 

The Senior Select group is the second highest level training group that Kingfish Rhode Island offers. Swimmers must have Age Group qualifying times and/or must exhibit the physical and mental capacaties to handle the rigors of a near-elite training regiment. Athletes in this group must also demonstrate strong abilities to receive constructive criticism and to self analyze, and as such will be required to log behaviors such as sleep patterns, nutrition, and workout habits in a personal journal that will be collected & reviewed by the coaching staff. Swimmers will still be encouraged to set high goals, but will be expected to be objective and analytical towards their strokes regardless of race outcome.

 

Senior Select training will further the principles established in the Senior Group by simulating the intensity of swimming competitions as often as possible. Training will be geared towards pushing athletes towards achieving Sectional, Future, and Junior National level cuts, and as such will require a much higher tolerance for fatigue than was required in the Senior Group. Strength & Resistance training via the power towers, resistance bands, and parachutes will become integral parts of their regiment, and will supplement the aerobic skill foundation laid in the previous groups. Similarly, dryland training will focus on the development of strength and explosiveness by introducing multi-point exercises and more complicated equipment maneuvers.

 

The Senior Select group will practice six days a week: Two 180 minute workouts, composed of 120 minutes of swimming and 60 minutes of dryland, two 150 workouts composed of 120 minutes of swimming and 30 minutes of cardio dryland, one 120 minute swimming workout, and one weekend workout ranging from 120-180 minutes. Swimmers in this group can expect to swim 33,000 yards a week.

 

Required Equipment: Paddles, Fins, Kick Board, Pull Buoy, Snorkel, Finis Tempo Trainer, Figure 8 Fulcrums, Dryland Clothes & Sneakers

 

Senior Elite

The Senior Elite group is the highest level training group that Kingfish Rhode Island offers, and is available to swimmers by coaches’ invitation only. Swimmers who wish to train with the Senior Elite group must have Junior National qualifying times and/or must have a mental approach that clearly shows that the athlete can handle the rigors of an elite training regiment. This group is available to swimmers who, through demonstration of their work ethic, mental approach, and competition success, have proven to the coaching staff that they are ready to compete at an elite level. Athletes in this group must also demonstrate a strong abilities to receive constructive criticism and to self analyze.

 

Senior Elite training will be composed of the most specific, arduous and challenging workouts, but as a reward for achieving the level of success required to be part of this group, swimmers will be trained with the lowest swimmer to coach ratio out of any of our groups. Workouts will be very input-output based. Through careful workout tracking and athlete-coach communication, the swimmers and coaching staff work together to design a program that ensures success for multiple seasons and years to come.

The Senior Select group will practice seven days a week: Two 180 minute workouts, composed of 120 minutes of swimming and 60 minutes of dryland, two 180 minute swimming workouts, one 120 minute swimming workout, and two 120 minute weekend swimming workouts. The second weekend workout will be an exclusive privilege for the swimmers in this group. Swimmers in this group can expect to swim 45,000 yards a week.

Required Equipment: Paddles, Fins, Kick Board, Pull Buoy, Snorkel, Finis Tempo Trainer, Figure 8 Fulcrums, Dryland Clothes & Sneakers