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Competitive

Registration is now open for the 2016-2017 season, to register for a competitive program please click below

Competitive Groups

Entry Criteria for all groups

Swimmers are invited to join a group in our competitive program – the invitation is based on the swimmer’s skills, goals and training-level interest.  Our goal is to ensure that the selected group is the best fit for each swimmer, taking into consideration all three factors.

Swimmers with ROC Swimming are placed in a group at the end of the previous competitive season, while new members are placed into a group after participating in an assessment that can be scheduled with ROCS.  

To book an assessment, or for more information, please contact rocswimming@gmail.com.

Academy Red - Academy White - Competitive Development - Jr. Performance - Sr. Performance 


Academy Red 

 

Academy Red is the club’s entry-level competitive program. The training program is designed to build fundamental stroke, turn and competitive skills. In the hour of dryland training per week, swimmers are introduced to fundamental movement skills through yoga and gym exercises. These dryland sessions are also used for mental training, race preparation and team bonding. The swimmers attend approximately 1 competition per month.

 

This group trains 4.5 hours per week in the water, and has an additional one-hour dryland session that complements this training. The coach to swimmer ratio is a maximum of 1 to 10, but often less with the addition of assistant coaches.

 

Tuesday

Thursday

Saturday

   Arrive at 5:45 pm (Activation)

   Arrive at 5:45 pm (Activation)

  10:45 - 11:45 am (Dryland)

   6:00 – 7:30 pm (Pool)

   6:00 – 7:30 pm (Pool)

   12:00 – 1:30 pm (Pool)

* Practice begins for Academy Red on the evening of Tuesday, September 12th.

 

Academy White

 


The Academy White program moves swimmers into the next competitive training stage where strokes and skills are refined. Swimmers develop their ability to train through aerobic freestyle swimming and I.M. rhythm practice. Academy White swimmers are introduced to a wider variety of races and develop basic race execution strategies. Classroom sessions are included in their program to promote nutritional awareness, and introduce mental-training strategies. The swimmers attend approximately 1 competition per month depending on the level of competition they are qualified for.

This group trains 6 hours per week in the water, and has an additional one-hour dryland session, which complements this training. The coach to swimmer ratio is a maximum of 1 to 15, but often less with the addition of assistant coaches.

 

Monday

Wednesday

Friday

Saturday

 Arrive at 5:45 pm (Activation)

 Arrive at 5:30 pm  (Mental Training)

 Arrive at 5:45 am  (Activation)

 3:15 – 4:15 pm (Dryland)

  6:00 – 7:30 pm (Pool)

  6:00 – 7:30 pm (Pool)

  6:00 – 7:30 am (Pool)

 4:30 – 6:00 pm (Pool)

* Practice begins for Academy White on the evening of Monday, September 11th.

 

Competitive Development


Competitive Development is a full season program designed to address the goals of two groups of swimmers. Those who are interested in continuing to train and compete, but in a reduced capacity from our Performance group, and those who would like to improve their skills in pursuit of continuing with a full schedule program in the future.  All swimmers participate in meets, with meet selection complementing the swimmers’ abilities and training schedule.

This group has an afternoon and evening schedule, which is assigned by the coach, or designated at an assessment. Competitions are offered approximately once a month and swimmers in Competitive Development are expected to attend a minimum of 5 competitions per season. 

This group trains 4.5 hours per week in the water and has an additional 1.5 hours of dry land training, which includes a focus on flexibility, core strength and body awareness that complements their swim training. 

 

Competitive Development Afternoon

Monday

Wednesday

Friday

Sunday

 3:30 – 4:30 pm (Pool)

 3:30 – 4:30 pm (Pool)

 3:30 – 4:30 pm (Pool)

 8:00 – 8:15 am (Activation)
8:15 – 9:45 am (Pool)

 4:30 – 4:45 pm (Dry Land exercises)

 4:30 – 4:45 pm (Dry Land exercises)

 4:30 – 4:45 pm (Dry Land exercises)

 10:15 – 11:15 am (Yoga or Dry Land exercises)

 

Competitive Development Evening

Monday

Tuesday 

Thursday 

Sunday

 7:55 – 8:10 pm (Activation)

8:10 -9:10 pm (Pool)

 4:45 – 5:00 pm (Activation)
 5:00 – 6:00 pm (Pool)

 4:45 – 5:00 pm (Activation)
 5:00 – 6:00 pm (Pool)

 8:00 – 8:15 am (Activation)

 8:15 – 9:45 am (Pool)

10:15 - 11:15 am (Yoga)

*Monthly Exception: On a designated Sunday of each month, there will be no morning or dry land practice – instead, the group will attend a Thursday morning practice that week from 6:00 – 7:30 am. Swimmers are still expected to attend the Thursday evening practice as well.

* Practice begins for Competitive Development on the afternoon/evening of Monday, September 11th.

 

 

Junior Performance 1 and 2


Junior Performance swimmers focus on further development and mastery of skills as well as building competitive attitudes and physical fitness. Competitive rewards focus on continued development across multiple distances and strokes with an emphasis on aerobic freestyle and I.M. swimming.

The coaches also focus on developing their group members in areas, such as managing emotions, commitment, and work ethic to help them advance as a confident independent swimmer. The dryland sessions for this group offer activities designed to develop physical literacy while building strength, power, flexibility and mindfulness. Classroom sessions are included to cover topics in sport nutrition, race planning, mental training and race analysis.

These groups train 9 or 12 hours per week in the water, respectively, and both have three one-hour dryland sessions, which complement this training.

 

Junior Performance 1

Monday

Tuesday

Wednesday

Thursday

Saturday

 4:45 – 5:45 pm (Dryland)

 Arrive at 5:45 am (Activation)

 4:45 – 5:45 pm (Dryland)

 Arrive at 5:45 am
(Activation)

 Arrive at 5:45 am (Activation)

 6:00 – 8:00 am (Pool)

 6:00 – 7:30 pm (Pool)

 6:00 – 8:00 am (Pool)

 6:00 – 7:30 pm (Pool)

 6:00 – 8:00 am (Pool)

 8:15 – 9:15 am (Dryland)

 

Junior Performance 2

Monday

Tuesday

Wednesday

Thursday

Saturday

 4:45 – 5:45 pm (Dryland)

 Arrive at 5:45 am (Activation)

 4:45 – 5:45 pm (Dryland)

 Arrive at 5:45 am
(Activation)

 Arrive at 5:45 am (Activation)

 6:00 – 7:30 pm (Pool)

 6:00 – 8:00 am (Pool)

 6:00 – 7:30 pm (Pool)

 6:00 – 8:00 am (Pool)

 6:00 – 8:00 am (Pool)

 

 Arrive at 4:45 pm (Activation)

 

 Arrive at 4:45 pm (Activation)

 8:15 – 9:15 am (Dryland)

 

 5:00 – 6:30 pm (Pool)

 

 5:00 – 6:30 pm (Pool)

 

* Practice begins for Junior Performance on the morning of Tuesday, September 5th.

 

 

Senior Performance 1 and 2


Senior Performance swimmers in their program develop more advanced physical, technical and tactical skills as they continue to consolidate fundamentals. As part of a more intensive training program, swimmers will also work towards refinement and implementation of multiple racing tactics. Competitive rewards focus on continued development across multiple distances and strokes with a training emphasis based on specialty.

The coaches also focus on developing their group members in areas such as managing emotions, commitment, and work ethic to help them advance as a confident independent swimmer. The dryland sessions for this group offer activities designed to develop physical literacy while building strength, power, flexibility and mindfulness. Classroom sessions are included to cover topics in sport nutrition, race planning, mental training and race analysis.

These groups train 13 or 17.5 hours per week in the water, respectively, and have four dryland sessions totaling 3.5 hours, which complement this training.

 

Senior Performance 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 Arrive at 5:45 am (Activation)

 

 Arrive at 5:45 am (Activation)

 

 Arrive at 5:45 am (Activation)

 

 6:00 – 8:00 am (Pool)

 

 6:00 – 8:00 am (Pool)

 

 6:00 – 8:00 am (Pool)

3:30 – 4:30 pm (Pool)

 Arrive at 4:45 pm (Activation)

3:30 – 4:30 pm  (Pool)

 Arrive at 4:45 pm (Activation)

3:30 – 4:30 pm  (Pool)

 8:15 – 9:15 am (Dryland)

4:30 – 5:15 pm (Dryland)

5:00 – 7:30 pm (Pool)

4:45 – 5:45 pm (Dryland)

 5:00 – 6:30 pm (Pool)

4:45 – 5:45 pm (Dryland)

 

 

Senior Performance 2

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 Arrive at 5:45 am (Activation)

 Arrive at 5:45 am (Activation)

 

 Arrive at 5:45   am (Activation)

 

 Arrive at 5:45 am (Activation)

 6:00 – 8:00 am (Pool)

 6:00 – 8:00 am (Pool)

 6:00 – 8:00 am (Pool)

 

 6:00 – 8:00 am (Pool)

 

 8:15 – 9:15 am (Dryland)

 3:30 – 4:30 pm (Pool)

 Arrive at 4:45 pm (Activation)

 3:30 – 4:30 pm (Pool)

 Arrive at 4:45 pm (Activation)

 3:30 – 4:30 pm (Pool)

 Arrive at 4:15 pm (Activation)

4:30 – 5:15 pm (Dryland)

 5:00 – 7:30 pm (Pool)

4:45 – 5:45 pm (Dryland)

 5:00 – 7:30 pm (Pool)

 4:45 – 5:45 pm (Dryland)

 4:30 – 6:00 pm (Pool)

* Practice begins for Senior Performance on the morning of Tuesday, September 5th.