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Practice Groups

WWSC Practice Group Objectives and Move-up Requirements

Wasilla Waves Swim club is organized into five different practice groups ranging from our most novice swimmers to our most advanced and experienced. These groups are put together based on a combination of specific performance, technique, practice, and soft skill elements. However, as there is always the factor of the individual, the head coach and coaching staff have the final and ultimate decision to move a swimmer up or to keep him or her in existing practice group.

Competition is not required, but strongly encouraged.  It plays a large role in how the groups' practice and training are developed and executed, especially in our top 3 groups.  Additionally it is used to shape the guidelines for the skills, fundamentals, and training taught by coaches in the younger groups.

Practice Groups

Novice 1/Beginner (Wavelet):

Description: Our youngest and most novice skill group ages 6-10

Practice: 3 days a week (M,W,F) for 1 hr, (3 hrs total) afternoon practice during school year, morning practice during summer and school breaks.

 Primary Practice/Skills Focus:

•Water Balance, core strength and stability, and safety during practice.

•Developing fundamental practice skills and Technique development: Butterfly, Backstroke, Breaststroke, Freestyle

◦Basic Competitive Turns and Breakouts

◦ Basic Racing and Relay Starts

◦Development of and establishing a productive kick

•Practice etiquette (listening, following directions, daily procedures and expectations, teamwork, sportsmanship, reading the clock, etc.)

•Reading, understanding, and execution of basic sets

•Intro to competition

 

Novice 2 (Ripple):

Description: Our novice skill group targeting ages 9-12

Practice: 3 days a week (T,Th,F) for 1.25 hrs (3.75 hrs) afternoon practice during school year, morning practice during summer and school breaks.

Primary Practice/Skills Focus:

•Water Balance, core strength and stability, and safety during practice

•Developing fundamental practice skills and Technique development: Butterfly, Backstroke, Breaststroke, Freestyle

◦Basic Competitive Turns and Breakouts

◦Basic Racing and Relay Starts

◦Development of and establishing a productive kick

•Practice etiquette (listening, following directions, daily procedures and expectations, teamwork, sportsmanship, reading the clock, following sets and intervals, etc.)

•Intro to competition

 

Age Group - Intermediate (Surger) :

Description: Young swimmers approximate ages 8-14 years old (no High school), increased conditioning, and technique training that focuses around the championship meet calendar.

Practice: 4 days a week (M-Th) for 1 hr and 15 min, (total 5 hrs per week) afternoon practice during school year, mornings during summer and school breaks.

Primary Practice/Skills Focus:

•Improved Technique and Efficiency development:

◦Intermediate Stroke Technique and Execution in 4 competitive strokes and turns

▪ Proper kick and body position execution and building consistency

◦Racing and Relay starts refined

•Practice etiquette and individual accountability (listening, following directions, daily procedures and expectations, teamwork, sportsmanship, reading the clock, following sets and intervals, etc.)

•Increased Aerobic Conditioning and Endurance

•Intro to basic Anaerobic Training, Muscular Conditioning, and Race Preparation, as developmentally appropriate per individual swimmer

•Intro to basic, individual goal setting

•Intro to basic competition/race strategy

•Should be committing to competition at 30% of meets available per year,

◦If qualified, should consider commitment to one championship meet per year.

•Recommended minimum attendance 3+ days per week

 

Junior Intermediate-Advanced (Breaker):

Description: Intermediate swimmers approximate ages 11 to 14 years old (No High School)

Practice: 5 days a week (M-F) for 1 hr and 30 min. (7.5 hrs) afternoon practice during school year, morning practices during summer and school breaks.

Primary Practice/Skills Focus:

Practice focus moves from fundamental technique and skills development to more advanced technique refinement and efficiency, increased conditioning, and training that focuses around the championship meet calendar.

•Improved Technique and Efficiency development in 4 competitive strokes, turns, and starts

◦Proper Kick and Body Position consistency and establishment

•Increased Aerobic Conditioning and Endurance Training

•Introduction to intermediate Anaerobic Training, Muscular Conditioning, and Race Preparation, as developmentally appropriate per individual swimmer

•Intermediate Competition/Race Strategy

•Intermediate and Advanced Set Execution

•Practice etiquette, sportsmanship, teamwork and individual accountability is expected

•Introduction to Advanced individual goal setting (for multi-season, as appropriate)

•Should be committing to competition at 50% of meets available per year,

◦If qualified, should consider commitment to 1-2 championship meets per year.

•Recommended minimum attendance 4+ practices per week

 

Senior Advanced/High School (Tsunami):

Description: Advanced swimmers approximate ages 13 to 18 years old.

Practice: 5 days a week (M-F) for 1 hr and 30 min to 2 hrs (10 hours total) Afternoon practice during school year, morning practices during summer and school breaks.

Primary Practice/Skills Focus:

Practice focus moves from intermediate technique and skills development to advanced technique refinement and efficiency, increased conditioning, and training that focus around the championship meet calendar.  Practice structure includes advanced energy zones training. Senior group athletes must be physically and mentally prepared to commit to consistent, higher training year round, from September through August. Goal setting, mental preparation, and nutrition are additional elements of this group. Training calendar is set up for performance peaks at multi-day championship meets.

•Advanced Stroke Technique and Execution consistency

•Increased and Advanced Aerobic Conditioning, Anaerobic Training, Muscular Conditioning, and Race Preparation

•Advanced Set Execution

•Advanced Competition and Race Strategy

•Practice etiquette, sportsmanship, teamwork and individual accountability is expected

•Advanced individual goal setting for multi-season, revised as appropriate

•Should be committing to competition at 70% of meets available per year,

◦If qualified, should consider commitment to 2 championship meets per year.

•Ability to be leaders on the team

•Recommended minimum attendance 90% practices per month.

 

Expectations to Advance to Next Skill Group

To Move-up from Wavelet or Ripple to Surger:

Practice and Performance Requirements:

  • 6 x 100’s Freestyle on the 2:30
  • 50 Fly
  • 100 IM
  • All strokes executed legally, without stopping, and using appropriate and legal turns.
  • Racing starts
  • Performs skills consistently and correctly during practice
  • Follow basic intervals and lane etiquette
  • Treats coaches and teammate with respect
  • Maintains a positive attitude and sportsmanship
  • Consistently comes to practice prepared

 

To Move-up from Surger to Breaker:

Practice and Performance Requirements:

  • 6 x 100’s Freestyle on the 2:00
  • 3 x 200’s Freestyle on the 4:00
  • 100 Fly
  • 200 IM
  • All strokes and turns executed legally at every wall, without stopping, and using appropriate breakout behavior.
  • Racing and Relay starts
  • Performs skills consistently and correctly during practice
  • Follow basic intervals and lane etiquette
  • Treats coaches and teammate with respect
  • Maintains a positive attitude and sportsmanship
  • Consistently comes to practice prepared and demonstrates these skills

To Move-up from Breaker to Tsunami:

Practice and Performance  Requirements:

  • 6 x 100’s Freestyle on the 1:40
  • 3 x 200’s Freestyle on the 3:30
  • 200 Fly, Backstroke, Breaststroke
  • 400 IM
  • All strokes and turns executed legally at every wall, without stopping, and using appropriate breakout behavior.
  • Racing and Relay starts
  • Performs skills consistently and correctly during practice
  • Follow basic intervals and lane etiquette
  • Treats coaches and teammate with respect
  • Maintains a positive attitude and sportsmanship
  • Consistently comes to practice prepared and demonstrates these skills
  • Show developing leadership skills
  • Willingness to create goals and advocate for him or herself to achieve goals.