Dear Sharks Parents,
We thank you for your continued interest and participation in the Rec-Plex Sharks Swim Club.
We hope the attached information gives you a greater
understanding of the Sharks’ team and our goals. The coaching staff is always looking for new
methods to make our club the premier swim program in the
In order to raise the bar a little higher, the coaching staff has outlined the goals of each group in the club. We have also defined the criteria needed to move from one level to the next. The first moves that will take place under these new criteria will be at the end of this coming Long Course season. To avoid any confusion we will be making some group moves at the beginning of this Long Course season. Those moves will not be based on the information below. Again, the first set of moves based on the information contained below will occur at the end of this coming Long Course season. We highly encourage everyone to review the information contained below so you will have a better understanding of our program and what is expected from each swimmer.
Thank you,
The Rec-Plex Sharks Coaching Staff
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Junior Program:
Tigers: 90% teaching to 10% training
Ages- 6 to 9
Minimum requirements to join- can jump into the pool;
can comfortably swim one length (25 yards) of the pool freestyle (crawl stroke)
and one length of backstroke.
Primary focus- Have fun while learning new skills.
Skills taught- basic body position, balance and
breath control, starts, turns, intro to fly and
breast, basic pace clock knowledge.
Group goals- Have fun, make friends and attend at least two USA Swimming meets.
Practices- 45 minutes (6:30 to 7:15 PM) Monday through Thursday. Recommended two out of four practices per week in first season/year, three out of four practices per week in second season/year.
Criteria to move to Makos:
Attendance- 75% 3 of 4 practices
Technique- does the swimmer understand all technique drills, does the swimmer demonstrate drills to a high degree of proficiency.
Age/maturity- does the swimmer meet the age parameters of the next group or is the swimmer mentally and physically mature enough for the next group.
Practices- the following is a list of skills a swimmer will need to demonstrate consistently at practices.
Body position, balance and breath control- 5 breaths in a jelly fish (hang) with no limb movement, 5 breaths in a pencil with no limb movement or bending of the torso, 5 body balls.
Streamline- The swimmer is able to streamline underwater to the flags on their stomach and back.
Kicking- The swimmer can kick 4X 25 of all strokes legally in a head lead position.
Touches and turns- The swimmer does two hand touches for fly and breast, finishes on their back for backstroke and on their stomach for free. They can do several forward and backwards somersaults while maintaining balance. They know their stroke count for backstroke and can perform a freestyle flip turn.
Check sets- Kick sets as listed above, 6X 25 Fr breathing every third stroke on 0:50, 6X 25 Bk on 0:50, 4X 25 br on 1:00, 1X 100 IM with legal touches and turns.
Meets- Has performed a legal 50 fly, back, breast and free and a legal 100 IM (regardless of time) in a USA Swimming meet.
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Makos: 80% teaching to 20% training
Ages- 8 to 11
Minimum requirements to join- swimmers who are preparing to move from the Tiger to the Mako group must be able to complete all of the Tiger to Mako criteria prior to the move.
Primary focus- having fun while learning basics of training and competition.
Skills taught- Improvement of skills learned in
Tigers, intro to basic IM based training sets, improved pace clock knowledge.
Group goals- Have fun, make friends and attend at
least four
Practices- 75 minutes (7:15 to 8:30 PM)
Mon-Thu, (5:00
to 6:15 PM) Fri, (7:30 to 8:54 AM) Sat. Recommended three out of five practices in first year/season, four
out of five practices in second year or season.
Criteria to move to Hammerhead:
Attendance- 80% 4 of 5 practices
Technique- does the swimmer understand all technique drills, does the swimmer demonstrate drills to a high degree of proficiency.
Age/maturity- does the swimmer meet the age parameters of the next group or is the swimmer mentally and physically mature enough for the next group.
Practices- the following is a list of skills a swimmer will need to demonstrate consistently at practices.
Body position, balance and breath control- 10 breaths in a jelly fish (hang) with no limb movement, 10 breaths in a pencil with no limb movement or bending of the torso, 10 body balls, 5 breaths in an arrow with no leg movement or bending of the torso, 4 breaths in a half arrow with no leg movement or bending of the torso.
Streamline- The swimmer is able to streamline underwater to the first “Oreo” on their stomach and back and to the first set flags on the right and left side.
Kicking- The swimmer can kick 6X 25 of all strokes legally in a head lead position on 0:50 and 4X 25 of all strokes legally in a hand lead position on 1:00.
Touches and turns- The swimmer does two hand touches for fly and breast, finishes on their back for backstroke and on their stomach for free. The swimmer has a basic knowledge of IM/transition turns. They can do several forward and backwards somersaults while maintaining balance. They know their stroke count for backstroke and consistently does backstroke and freestyle flip turns.
Check sets- Kick sets as listed above, 8X 25 Fr breathing 3’s on 0:40, 8X 25 Bk on 0:40, 4X 25 fly on 0:50, 6X 25 breast on 0:50, 3X 100 IM with legal touches and turns on 3:00.
Meets- has entered and successfully raced the Super Seven (100 fly, back, breast, free, IM, 200 Fr and 200 IM) has at least four 10 and under BB times preferably in the Super Seven.
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Hammerhead: 50% teaching to 50% training
Ages- 9 to 12
Minimum requirements to join- swimmers who are preparing to move from the Mako to the Hammerhead group must be able to complete all of the Mako to Hammerhead criteria prior to the move.
Primary focus- Have fun while increasing training and competitive goals.
Skills taught- Improvement of skills learned in
Makos, IM based aerobic training and intro to speed work, understands basic
intervals will learn more advanced intervals.
Group Goals- Have fun, make friends and attend at
least six
Practices- 90 min (Mon-Fri 5:00 to 6:30 PM, Sat 7:00 to 8:30 AM). Recommend four of six practices for first season/year, five of six in second season/year.
Criteria to move to Leopard Shark:
Attendance- 83% 5 of 6 practices
Technique- does the swimmer understand all technique drills, does the swimmer demonstrate drills to a high degree of proficiency.
Age/maturity- does the swimmer meet the age parameters of the next group or is the swimmer mentally and physically mature enough for the next group.
Practices- the following is a list of skills a swimmer will need to demonstrate consistently at practices.
Body position, balance and breath control- 15 breaths in a jelly fish (hang) with no limb movement, 15 breaths in a pencil with no limb movement or bending of the torso, 15 breaths in an arrow with no leg movement or bending of the torso, 10 breaths in a half arrow with no leg movement or bending of the torso, 5 breaths in a jelly to balanced line, 5 breaths in a balanced horizontal pencil, 5 breaths in a balanced horizontal arrow, rotate a horizontal arrow 3 times clockwise and counter clockwise with no bend at the torso and no kicking.
Streamline- The swimmer is able to streamline underwater to the middle on their stomach and back and to the first “Oreo” on the right and left side.
Kicking- The swimmer can kick 8X 25 of all strokes legally in a head lead position on 0:40 and 6X 25 of all strokes legally in a hand lead position on 0:45.
Touches and turns- The swimmer does two hand touches for fly and breast, finishes on their back for backstroke and on their stomach for free. The swimmer can demonstrate good IM/transition turns. They can do several forward and backwards somersaults while maintaining balance. They know their stroke count for backstroke and consistently does backstroke and freestyle flip turns.
Check sets- Kick sets as listed above, 6X 50 Fr breathing 3’s on 0:55, 6X 50 Bk on 1:00, 3X 50 fly on 1:00, 4X 50 breast on 1:00, 5X 100 IM with legal touches and turns on 2:20.
Meets- has entered and successfully raced the Super Seven (200 fl, Bk, br, Fr and IM, 400 IM and 500/400 Free). Has at least three 11-12 BB times preferably in the Super Seven events.
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Leopard Shark: 30 % teaching to 70 % training
Ages- 11 to 14
Minimum requirements to join- swimmers who are preparing to move from the Hammerhead to the Leopard group must be able to complete all of the Hammerhead to Loepard criteria prior to the move.
Primary areas of focus- Have fun while increasing training and competitive goals. Increasing level of personable accountability (academically and athletically).
Skills taught- Improvement of skills learned in
Hammerhead, IM based aerobic training and intro to speed work, understands
basic intervals will learn more advanced intervals.
Group Goals- Have fun, make friends and attend at
least six
Practices- M-F 90 min 5:00 to 6:30 PM, S 7:00 to 8:30 AM). Recommend four of six practices for first season/year, five of six in second season/year.
Criteria to move to Jr Varsity:
Attendance- 83% 5 of 6 practices
Technique- does the swimmer understand all technique drills, does the swimmer demonstrate drills to a high degree of proficiency.
Age/maturity- does the swimmer meet the age parameters of the next group or is the swimmer mentally and physically mature enough for the next group.
Practices- the following is a list of skills a swimmer will need to demonstrate consistently at practices.
Body position, balance and breath control- 20 breaths in a jelly fish (hang) with no limb movement, 20 breaths in a pencil with no limb movement or bending of the torso, 20 breaths in an arrow with no leg movement or bending of the torso, 20 breaths in a half arrow with no leg movement or bending of the torso, 10 breaths in a jelly to balanced line, 10 breaths in a balanced horizontal pencil, 10 breaths in a balanced horizontal arrow, 10 breaths in a balanced horizontal half arrow with core rotation, rotate a horizontal arrow 5 times clockwise and counter clockwise with no bend at the torso and no kicking.
Streamline- The swimmer is able to streamline underwater to the second “Oreo” on their stomach and back and to the middle on the right and left side.
Kicking- The swimmer can kick 6X 50 of all strokes legally in a head lead position on 1:10 and 4X 50 of all strokes legally in a hand lead position on 1:15
Touches and Turns- The swimmer does two hand touches for fly and breast, finishes on their back for backstroke and on their stomach for free. They can do several forward and backwards somersaults while maintaining balance. They know their stroke count for backstroke and consistently does backstroke and freestyle flip turns.
Check Sets- Kick sets as listed above, 8X 50 Fr breathing 3’s on 0:50, 4X 100 Fr breathing 3’s on 1:40, 8X 50 Bk on 0:55, 4X 100 Bk on 1:50, 5X 50 fly on 0:55, 6X 50 breast on 1:00, 5X 100 IM with legal touches and turns on 1:50, 3X 200 IM on 3:45.
Meets- has entered and successfully raced the Great Eight (200 fl, Bk, br, Fr and IM, 400 IM, 500/400 Free and 1650/1500Free). Has at least two13-14 A times preferably the Great Eight events.
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Senior Program:
Great White Junior Varsity: 20% teaching to 80% training
Ages- 13 to 18
Minimum requirements to join- swimmers who are preparing to move from the Leopard to the Great White Junior Varsity group must be able to complete the entire Leopard to Great White Junior Varsity criteria prior to the move.
Primary areas of focus- Have fun while increasing training and competitive goals. Increasing level of personable accountability (academically and athletically).
Skills taught- Improvement of skills learned in
Leopard, increase in IM based aerobic training, anaerobic training and speed
work, understands advanced intervals and can remember/record times and stroke
counts on test sets.
Group Goals- Have fun, make friends, be a positive example for Junior program swimmers, attend at least eight USA swimming meets, qualify for High School State meet, score top 16 at Ozark Championships, qualify and score at Zones, qualify for Sectionals.
Practices- M-F for 120 minutes, S for 90 minutes. Recommend four of six practices for first season, five of six in second season, six of eight practices for the week (long course).
Criteria to move to Varsity:
Attendance- 83% 5 of 6 practices
Technique- does the swimmer understand all technique drills, does the swimmer demonstrate drills to a high degree of proficiency.
Age/maturity- does the swimmer meet the age parameters of the next group or is the swimmer mentally and physically mature enough for the next group.
Practices- the following is a list of skills a swimmer will need to demonstrate consistently at practices.
Body position, balance and breath control- 20 breaths in a jellyfish to balanced line, 20 breaths in a balanced horizontal pencil, 20 breaths in a balanced horizontal arrow, 20 breaths in a balanced horizontal half arrow with core rotation, rotate a horizontal arrow 10 times clockwise and counter clockwise with no bend at the torso and no kicking.
Streamline- The swimmer is able to streamline underwater to the second “Oreo” on the right and left side.
Kicking- The swimmer can kick 6X 50 of all strokes legally in a head lead or hand lead position on 1:00.
Check Sets- 6X 100 Fr breathing 3’s on 1:20, 4X 200 Fr breathing 3’s on 2:40, 2X 500 Fr breathing 3’s on 6:40, 3X 200 IM on 3:15, 4X 100 Stroke on 1:30.
Touches and Turns- The swimmer does two hand touches for fly and breast, finishes on their back for backstroke and on their stomach for free. They can do several forward and backwards somersaults while maintaining balance. They know their stroke count for backstroke and consistently does backstroke and freestyle flip turns.
Meets- has entered and successfully raced the Great Eight (200 fl, Bk, br, Fr and IM, 400 IM, 500/400 Free and 1650/1500Free). Has at least one13-14 AAA time preferably in one of the Great Eight events.
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Varsity: 10% teaching to 90% training
Ages- 13 to 18
Minimum requirements to join- swimmers who are preparing to move from the Great White Junior Varsity to the Great White Varsity group must be able to complete all of the Great White Junior Varsity to Great White Varsity criteria prior to the move.
Primary areas of focus- Have fun while increasing training and competitive goals. Increasing level of personable accountability (academically and athletically).
Skills taught- Improvement of skills learned in JV,
training for primary events, anaerobic training and speed work, understands
advanced intervals and can remember/record times and stroke counts on test
sets.
Group Goals- Have fun, make friends, be a positive example for Junior program swimmers, attend at least eight USA Swimming meets, score top eight at High School State meet, score at sectionals and qualify for National level meets, prepare each athlete for collegiate swimming.
Practices- M-F for150 minutes, S for 120 minutes. Varsity group swimmers should strive for 90% or higher with their practice attendance.
Varsity Check Sets:
|
|
Female |
Male |
|
5X 200 Fr Pull |
2:40 |
2:30 |
|
5X 200 IM |
3:10 |
3:00 |
|
6X 100 fly |
1:25 |
1:20 |
|
6X 100 Back |
1:25 |
1:20 |
|
6X 100 breast |
1:30 |
1:25 |
|
10X 100 Ch Kick |
1:45 |
1:40 |