Background-image
Training Groups

Note: All ages are intended as a guide only; placement in a particular group is at the coaching staff's discretion.


Olympic Way - "Every dream, every goal starts by designing the way, the path and the steps that are needed to reach the goal."

GSH's initial group: a NON-competitive group that provides the perfect link between swim lessons and the expectations associated with being part of a competitive swim team and its lifestyle.

As part of the Olympic Way program, athletes will understand the components of each stroke and the FUNdamental swimming skills from a deep practice, high repetition, and low-intensity perspective. 

Character Focus: Industriousness (Cornerstone), Friendship, Loyalty, Cooperation, Enthusiasm. Go for it & Fair Play.

Age range: 8 – 10 years

Skills to Join: Swim a 25 freestyle (front crawl) and a 25 backstroke without stopping and demonstrating the technique fundamentals; desire to try competitive swim; commitment to become part of the Sea Hawk family.

Expected Commitment: We offer two 45 minutes swim practices per week plus 30 minutes of dryland (activation). This program runs in blocks of 3 to 4 months. Swimmers must commit for the entire duration of the block.


Igniters - "Ignition is the action of setting something on fire. A Sea Hawk Igniter is the athlete that sets on fire the desire and the passion for swimming."

Our first competitive group. Swimming in the Igniters group is for athletes that show readiness to increase the commitment to develop the necessary training skills to compete. 

Coaches will initiate the concepts of Speed (ABC’S) Agility, Balance and Coordination, and flexibility, warm-up and stretching exercises to improve stroke technique. 

GSH is an IM (Individual Medley: butterfly, backstroke, breaststroke, front crawl) based club. Utilizing drill progression and stroke technique, swimmers will become equipped to swim a 100 IM with good form mastering the 4 competitive strokes. 

Character Focus: Industriousness (Cornerstone), Friendship, Loyalty, Cooperation, Enthusiasm, respect others

Age range:  9 – 12 years

Skills to Join: Swim 50 freestyle (front crawl) and 50 backstroke & 25 Breaststroke without stopping and demonstrating the technique fundamentals; demonstrate perfect streamline execution; be able to perform 5 underwater dolphin kicks consistently; demonstrate good kick (front & back flutter and dolphin)

Expected Commitment: We offer two 60 minutes swim practices per week plus two 60 minutes of dryland (activation) sessions; commit to attending a minimum of 4 competitions during the season plus all GSH organized events.


Junior Performance - "Excellence is the result of always striving to do better."

The Junior Performance group is for athletes 12 years and under that have demonstrated the ambition to achieve a great swimming career. Our Junior Performance swimmers understand the importance of commitment, taking occasional risks, and being uncomfortable in training to challenge their athletic skills. 

GSH is an IM (Individual Medley: butterfly, backstroke, breaststroke, front crawl) based club, utilizing drill progression and stroke technique by developing the deep practice training method; embracing and learning from fails; learning to prepare for a race; following practiced tactics and race execution. Swimmers will be ready to swim a strong 200 IM and a strong 400 free.  

Character Focus: Self-control, Alertness, Initiative, Intentness, Ambition, Sincerity, 'Keep it fun.'

Age range: 9 - 12 years

Skills to Join:  Swim 100 freestyle (front crawl), 100 backstroke, and 100 IM with good form; demonstrate perfect streamline; be able to perform 5 meters underwater dolphin kicks off every wall consistently; demonstrate good kick (front & back flutter and dolphin)

Expected Commitment:  We offer two 60 minutes and two 105 minutes swim practices per week plus three 60 minutes of dryland (activation) sessions. Athletes should attend 80% every month and commit to attending at least 90% of the competitions that coaches suggest during the season, plus all GSH organized events.


Senior Development "Success is not final, failure is not fatal: It is the courage to continue that counts."

The Senior Development group for athletes 13 years and over that strive for future success, enjoy swimming and want to develop their skills and technique while maintaining an active, healthy, and balanced lifestyle. 

GSH is an IM (Individual Medley: butterfly, backstroke, breaststroke, front crawl) based club, utilizing drill progression and stroke technique by developing the deep practice training method; embracing and learning from fails; learning to prepare for a race; following practiced tactics and race execution. Swimmers will be ready to swim a strong 200 IM and a strong 400 free.  

Character Focus: Conditioning, Skill, Team Spirit, Honesty, Adaptability, Healthy & Balanced lifestyle.

Age range: 13 years & over 

Skills to Join:  Swim 100 freestyle (front crawl), 100 backstroke, and 100 IM with good form; demonstrate perfect streamline; be able to perform 5 meters underwater dolphin kicks off every wall consistently; demonstrate good kick (front & back flutter and dolphin)

Expected Commitment:  We offer one 105 minutes and two 90 minutes swim practices per week plus three 60 minutes of dryland (activation) sessions. There is no minimum attendance requirement for practices or competitions, but athletes commit to attending all GSH organized events.


Senior "Great things never come from comfort zones" Penny Oleksiak

The Senior group is for athletes 13 years and older committed to working incessantly to achieve great success. Our Senior swimmers work strenuously and will not easily give up. They are willing to take risks and be uncomfortable more than they are comfortable in training and challenging their athletic skills to excel. 

GSH is an IM (Individual Medley: butterfly, backstroke, breaststroke, front crawl) & distance training-based club. The developed group training skills are focused on quality performance & mastering technical and tactical (race strategy) skills. The event focus is all 200’s (free, back, breast, fly, and IM), understanding the distance events from 400 to 1500 free, and developing a 400 Individual Medley. 

Character Focus: Poise, Confidence, Resourcefulness, Reliability, Inclusivity & Teamwork.

Age range: 13 years & over 

Skills to Join: Swim a 200: IM, Free, Back & Breast, a 400 free with good form and proper turn technique, have a strong desire to develop more skills and race faster.

Expected Commitment: Attend 85% of the offered swim and dryland practices every month. Commit to attending every competition that coaches suggest during the season plus all GSH organized events.


Performance "If you want to be the best, you will have to do what no one else is willing to do" Michael Phelps

The Performance group is for athletes over 14 years of age that are full-time, committed student-athletes and have demonstrated a strong individual commitment and focus. Each swimmer will be daily challenged and pushed to be comfortable being uncomfortable, training at a significantly higher level. Performance swimmers demonstrate a strong level of commitment to their future swimming careers.

Coaches will help develop physical and mental conditioning plans to enhance peak performance objectives further. The introduction of advanced training methods will assist in preparing swimmers for premium competitions. 

Implementation of multiple racing strategies and tactics, competitive simulation training, and adaptation to different competitive environments. 

Some studies show that high school athletes perform better in school. We want to see all of our athletes swimming at University. Our Performance Student-Athlete excels in competitive swimming and at school.

Character Focus: Competitive Greatness, Fight, Integrity, Faith, Patience, Give Back.

Age range: 14 years & Over 

Skills to Join A desire for greatness. Swim a 200: IM, Free, Back & Breast, a 400 free with good form and proper turn technique, have a strong desire to develop more skills and race faster.

Expected Commitment: Attend 95% of the offered swim and dryland practices every month. Commit to attending every competition that coaches suggest during the season plus all GSH organized events. Swim all events and become a GSH leader.