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Training Groups

Pre Sharks Swim Team Program 5yrs to 8yrs old

Junior Sharks   (Ages 5 to 8) - Practice Expectations 1 day a week

Swimmers in this group range in ages of 5 to 8 years old. This group has practice 2 days per week for 30 mins..You will learn the fundamentals of racing, proper stroke technique and diving. Swimmers must be able to swim one lap of Freestyle. The Goal of this program when completed is to join the Sharks swim Team in our Developmental or Age Group program.

  • Session 1
    • Tuesdays – 4:45pm to 5:30pm (9/26, 10/3, 10/10, 10/17, 10/24, 10/31)
    • Thursdays -  4:45pm to 5:30pm (9/28, 10/19, 10/26, 11/2)
    • Swim Meet - Saturday November 4th - Afternoon
  • Session 2
    • Tuesdays – 4:45pm to 5:30pm (12/5, 12/12, 12/19, 1/2, 1/9, 1/16)
    • Thursdays -  4:45pm to 5:30pm (12/7, 12/14, 12/21, 1/4, 1/11, 1/18)
    • Swim Meet Saturday and/or Sunday  January 20th & 21st

Developmental PROGRAM 8 AND UNDERS

Sand Sharks 1  (Ages 5 to 8) - Practice Expectations 2 days a week

 Swimmers in this group primarily range in ages of 6 to 8 years old. This group practices 3 days per week for 45 mins at each.  The primary goal for this group is to teach swimmers about the sport of competitive swimming. Stroke technique is the primary emphasis. Swimmer will learn breaststroke and butterfly kick.  Learn proper side breathing in freestyle and begin diving off the side. It is recommended that swimmers attend 2 practices per week

The following are the Requirements to be in this group:

Age 5 or 6 – Can swim a 25 yards of freestyle or backstroke without stopping.  Side breathing not required.

            Age 7 – In addition must use Side breathing

            Age 8 – In addition must be able to do 1 lap of legal breaststroke kick and 1 lap of butterfly kick (Dolphin kick)

 

Sand Sharks 2  (Ages 6 to 8) - Practice Expectations 2 days a week
Swimmers in Sand Sharks 2 have some competitive experience and are looking towards building upon a solid base of stroke technique. They learn the beginnings of a flip turn, swimming butterfly & breaststroke legally. Swimmers in this group range in age from 7 to 8 years old. This group practices 3 days per week for 45 mins at each. It is recommended that swimmers attend 2 practices per week

The following are the Requirements to be in this group:

Swim 50 Freestyle with side breathing

            Swim 50 Backstroke

            Swim 25 Breaststroke Kick legally,

            Swim 25 Fly kick legally

Must be able to do kneeling dive or standing dive off side

 

 AGE GROUP PROGRAM 12 AND UNDERS

Age Group I (Ages 8 to 10) Practice Expectations 2 to 3 days a week
Age Group I practices 4 times each week for 45 minutes to 1 hour The primary age of the swimmers is from 8-10 years old. The introduction of dryland with practice is added. The focus is on being able to swim more 100’s and feeling comfortable in longer races such as 100’s. Correct flip turn technique are reinforced. Solid practice habits are reinforced and training sets are introduced, along with stroke technique/development and the continuation of dryland work.

The following are the Requirements to be in this group:

            Swim 100 Free under 2:00

            Swim 100 Backstroke under 2:15

            Swim 25 Breaststroke Legally

            Swim 25 Fly Legally

Swim 100 Individual Medley

            Must be able to Dive off the side

 

Age Group 2 (Ages 9 to 12) Practice Expectations 3 to 4 days a week

Age Group 2 practices 4 times each week for 1 hour and 15 minutes to 1 hour 30 minutes. The primary ages of the swimmers are 9-12 yrs. olds. Proper stroke technique is still an emphasis along with the addition of preparation for longer Freestyle events (200’s & 500’s) and reinforcement of proper practice habits.  It is recommended that swimmers attend 3 out of the 4 practices offered each week.  The following are the Requirements to be in this group:    

Swim 200 Free & Meet 2 of the following

Swim 100 Free in under 1:30

            Swim 100 Backstroke in under 1:45

            Swim 50 Breaststroke Legally in under: 55

            Swim 50 Butterfly Legally in under: 55

Must be able to Dive of the Block

Must be able to do a legal Freestyle and Backstroke Flip Turn

 

Age Group 3 (Ages 10 to 12)  - Practice Expectations 3 to 4 days a week
Age Group 3 practices 6 times each week for 1 hour and 30 minutes to 1 hour 45 minutes.  The primary ages of the swimmers are 10-12 yrs. old. Proper stroke technique is still an emphasis. Longer event (200’s odd stroke/500 Free & 400 IM) are added. In addition coaches reinforce proper practice habits.  Training Times and Temp Trainers are added to practice.
It is recommended that swimmers attend 4 out of the 6 practices offered each week. The following are the Requirements to be in this group:
 

Swim a 500 Free & Meet the 2 of Following

            4 x 100’s Free – under 1:25

            4 x 100’s Back – under 1:35

            4 x 100’s Fly – under 1:35

            4 x 100’s Breast – under 1:45

            (Note Swimmer will get 1 min rest between each 100)

 

 Age Group 4 (Ages 11 to 12) - Requires 75% practice attendance
Age Group 4 practices 6 times each week for 1 hour and 45 minutes to 2 hours.  The ages of the swimmers are 11-12 yrs. old. This Group requires that you attend 4 practices a week. Swimmers who can’t average 4 practices a week over a 4 week period will not be allowed to practice with this group.  This group uses the training techniques they learned in Age Group 3 and incorporates them into practice at a high level of consistency. To be in this group you must meet the following Requirements:    

            Swim 1000 Freestyle and Meet the 3 of Following

            5 x 100’s Free – under 1:15

            5 x 100’s Back – under 1:20

            5 x 100’s Fly – under 1:20

            5 x 100’s Breast – under 1:25

            (Note Swimmer will get 1 min rest between each 100)

 

 Pre Senior & Senior  Training Groups 

13 AND OVER SWIMMERS

As part of the team’s gradual progression from group to group, the senior training groups represent the highest levels of training and commitment.  Swimmers are expected to increase overall commitment to the sport of competitive swimming through their progression.

Coaches’ discretion based on competition time standards achieved, age and overall commitment dictates movement into these groups.
 
Additionally, each group has practice/competition requirements.  Failure to meet those requirements may involve being moved to the next training group down in the progression temporarily or permanently.  Swimmers in these groups are expected to compete at the highest level he/she has qualified for.

Pre Senior 1 - Requires 75% practice attendance
This group is set up as a transition between Age Group swimming and Senior swimming through increased volume and intensity in training.  As with the Age Group programs, stroke refinement, endurance and conditioning are continued to be built upon.  Now that the exercises have been learned, dryland training is intensified.  In addition, an emphasis is placed on race strategy, goal setting, and understanding of time standards.  Swimmers in the Pre Senior Group  are expected to attend 60% of the practices offered each week.
Championship Meet Focus: USS Regional’s, USA- Age Group Champs, CT Senior Champs, Zones

Pre Senior 2 - Requires 80% practice attendance
The focus for Pre Senior 2  is on cardiovascular fitness, refining stroke mechanics and gaining competitive experience.  This group incorporates high volume training, energy cycles, sprint work stroke refinement, stroke cycles, heart rate training, and goal setting.  Dryland is now 30 minutes and an integral part of the training.  Dryland incorporates running, core training, calisthenics, tubing, isometrics, mental training, and videos. Swimmers in Pre Senior 2 are expected to attend 85% of all workouts.
Championship Meet Focus: USS Regional’s, USA- Age Group Champs, CT Senior Champs, Zones, Sectional’s

Senior - Requires 85% practice attendance

Swimmers in this group are at the highest level of training and competition. The focus of  the Senior   group is on cardiovascular fitness, refining stroke mechanics and gaining competitive experience.  This group incorporates high volume training, energy cycles, sprint work stroke refinement, stroke cycles, heart rate training, and goal setting.  Dryland & Weight Training are integral part of the training. .Swimmers must have 1 or more senior cut, or 6 or more Age Group cuts.
Championship Meet Focus:, USA- Age Group Champs, CT Senior Champs, Zone, Sectional’s, JR National level meets