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Group Standards

2016-2017 Group Standards

NON-COMPETITIVE PROGRAMS

Olympic Way Blue (OWblue)

  • Age: 10/Under years old, first experience with a USA Swimming swim program
  • Swimmers do not compete in USA Swimming meets.
  • There will be three 10-week sessions throughout the school year;

Sept 15 – Nov 19, Dec 1 – Feb 18, March 29 – June 9

  • Practice duration is 45 minutes

Requirements:

  • Swimmers must be able complete 25 meters of freestyle and backstroke without stopping.
  • Swimmers attend practice 2 times per week in three 10-week sessions during the school year. Mini meet will be held on last day of session.

Objectives:

  • To be able to legally complete 25 meters of butterfly and breaststroke.  Also, be able to complete 50 meters of freestyle and backstroke and have a basic understanding of competitive starts and turns.

After concluding one session (10 weeks) of Olympic Way Blue, swimmers that can meet the objectives will be moved to Olympic Way Black. If objectives are not met swimmers can do another Olympic Way Blue session.

   Olympic Way Black (OWblack)

  • Age: 10/Under years old who have successfully concluded one full session of Olympic Way Blue or meet requirements.
  • Swimmers do not compete in USA Swimming meets.
  • There will be three 10-week sessions throughout the school year;

Sept 15 – Nov 19, Dec 1 – Feb 18, March 29 – June 9

  • Practice duration is 45 minutes
  • Swimmers attend practice 2 times per week in three 10-week sessions during the school year. Mini meet will be held on last day of session.

Requirements:

  • Swimmers must be able complete 25 meters of freestyle, 25 meters of backstroke and 25 meters of breaststroke without stopping.

Objectives:

  • To be able to demonstrate proper technical understanding of backstroke, breaststroke, and freestyle.
  • To be able to legally complete 25 meters of butterfly. 
  • To be able to complete 50 meters of freestyle and backstroke and have a basic understanding of competitive starts and turns.

COMPETITIVE PROGRAMS

GENERAL STANDARDS

·         Every Competitive SQUAD is intended for the swimmers that have a goal of pursuing their swimming career to advance as far as possible. The practice duration, direction, structure and difficulty will be designed to meet this goal.

Age Group Programs

 

Development

Development Blue Minimum Requirements

  • Minimum ability to swim 50 meters in backstroke, breaststroke and freestyle legally
  • Minimum ability to swim 25 meters of butterfly legally 

Development Black Minimum Requirements

  • Minimum ability to swim 50 meters in all four strokes legally. 
  • This group continues to emphasize stroke technique while improving aerobic conditioning

PRACTICE SCHEDULE HERE

RAC’s Development program is designed with the intention of providing the curriculum and atmosphere necessary for success at CT Long Course and Short Course Regional Championships for swimmers 12& under.  Coaches will engage the swimmers to evolve their technique, gain a deeper understanding of competitive swimming, and begin to start shaping the proper behavior and attitude necessary for success in the higher levels.

About Development Blue:

  • Practice is offered four days a week
  • Practice duration is 45 minutes
  • Dry land is offered three days a week for 15 minutes

Objectives

  • Become comfortable with competitive swimming at Regional Championship meets
  • Perform a legal 100 backstroke/freestyle, 100 IM, and a 50 breaststroke utilizing the skills obtained in a race environment
  • Become comfortable with competitive starts and turns
  • Demonstrate good body awareness and technical understanding of all four strokes
  • Progress to the Development Black squad
  • Be able to commit to at least 2 competitive swim meets per season, not including the Championship meet

Skills Covered

  • Performs a legal breaststroke pullout with a dolphin kick.
  • Perform effective finishes.
  • Breathes within the rhythm of stroke under race conditions in all four strokes

About Development Black:

  • Practice is offered four days a week
  • Practice duration is 60 minutes
  • Dry land is offered three days a week for fifteen minutes

Objectives

  • Maintain consistent stroke rates and times in training sets
  • Perform a 100 backstroke, breaststroke, freestyle, and IM at a swim meet utilizing the skills obtained in a race environment
  • Complete a legal 50 fly at a swim meet utilizing the skills obtained in a race environment
  • Improve speed, power and distance to 15 meters in each stroke
  • Increase in commitment to practice
  • Expand their knowledge on competitive swimming

Skills Covered

  • Increase number of underwater dolphin kicks with increased speed and efficiency for freestyle, backstroke and butterfly
  • Performs a relay exchange with basic technique
  • Fine tune all competitive skills (turns, starts, technique, etc.)

Parental Involvement

During this stage of a swimmer's development, it is very important for parents to understand their role.  To give your child the best possible experience while also giving them the best chance for long term success in the sport, please refer to the following:

Parental Role in Development Blue and Black:

Major responsibilities for the parent include:

  • Getting your child to practice 15 minutes prior to the start of practice.
  • Make sure they get proper nutrition before/after practices and meets
  • Provide a constant praise of effort (not talent).
  • Exhibiting good role model behavior.
  • Not critiquing your child’s technique and/or race.
  • Play a key role in fostering the professional relationship between the athlete and coach
  • Encouraging the athlete to speak to the coach about anything before parent involvement is needed.
  • Stay current and up to date on the various meets, activities, events and changes happening within the Club.  Our weekly newsletter is our one stop shop for everything RAC related.  Please read this newsletter weekly to help you and your swimmer stay current with the team.
  • Meet events will be selected by the primary coach (with input from the athlete). Any concerns or questions about a specific event and/or explanation should be addressed with the primary coach.

Swimmers do compete in USA Swimming meets.

 

Age Group (AG)

  • RAC’s AG program is designed with the intention of providing the curriculum and atmosphere necessary for success at CT AGE GROUP CHAMPIONSHIPS and AG EASTERN ZONES Championships.
  • AG offers a highly competitive program for swimmers 14 and under.

·         AG offers 6 pool sessions and 3 dry land sessions per week on average.

·         Swimmers are exposed to a program that will directly prepare them for the challenges of the Senior and National level RAC programs. This occurs through a high volume of swimming, focused practices and high expectations at swim meets. Swimmers learn the importance of practice and self-discipline. They are taught to appreciate competition, and see merit in high performance athletics.

·         Coaches work on all aspects of athletics with Age Group swimmers, and develop stroke technique, mental and physical strength, behavior, and attitude.  The AG swimmer is a positive, hard-working athlete who has a desire to succeed.

Requirements:

·         At least one “RAC AG” Cut for Freestyle, one “RAC AG” for any given IM and one “RAC AG” for any given major stroke.

·         10 x 50 (1) Swim (1) Kick @ 1:10

  • 8 x 50 @1:00 FR holding 50 secs or less
  • Swim an efficiency set of 8 x 200 IM
  • 66.5% attendance or higher (at least 4 practices a week). Coach retains discretion of accepting absences, which do not count against the attendance figure. Swimmers are expected to communicate with the Head Coach about other activities in their schedule.
  • Be active in club events (Squad outings, Banquet, Memorial Day Parade, Swim-a-Thon, etc.)

Objectives:

  • To continue to refine competitive swimming skills while introducing basic training sets, race preparation, and endurance training.
  • To be able to swim legal 200 IM and 400 freestyle.
  • Learn how to conduct themselves with honor and selflessness at all competitions regardless of circumstances.
  • Display history of above requirements BEFORE being moving into our Senior Programs

Note on training: Once swimmers are fully grown and are promoted as far as the Age Group/Senior program, they are required to train more frequently and more consistently than they did when they were younger to continue to improve (swim faster). Swimmers are strongly encouraged to attend all practices as skills and progressions are built in from one practice session to another. Decisions on movement will be taken depending on achievement of performance criteria, age and physiological stage of individuals concerned as well as training attitude. Ultimately all decisions and reviews will be made at the Coaching Staff’s discretion.

Senior Programs

 

SENIOR (SR)

Age Group: 13-18

 

About Senior:

  • Swimmers may attend as many or as few meets as they would like
  • The group is designed to have swimmers find a place in the sport as well as fill a valuable and recognized role within the club

Practices offered:

  • Senior Group is offered 6 pool sessions and 3 dry land sessions per week on average
  • Additional practices with Elite may be added for some swimmers at the coach’s discretion

Parental involvement:

  • Parental involvement in swimming decisions is minimal
  • Once swimmers achieve competency, the swimming relationship must be limited to coach/athlete for them to progress to their greatest capabilities

Requirements:

  •  Must be able to swim butterfly, backstroke, breaststroke, and freestyle legally
  •  Must be able to complete a 200 IM and a 200 FR
  •  Must be able to demonstrate proficient competitive starts and turns
  • Be able to conduct themselves with honor and selflessness at all competitions regardless of circumstances

Objectives:

  •  To figure out where they want to take their swimming career
  •  To support a lifestyle appropriate for achieving their greatest personal success
  •   Great nutrition/massage/yoga
  • No drugs, alcohol and tobacco products

Notes on training:

  • The SR swimmer is a positive and hard-working athlete
  • Swimmers in the SR group are expected to perform to their highest potential
  • Decisions to move a swimmer up a level will depend on their performance, age, physiological stage, and training attitude
  • Ultimately all decisions and reviews will be made at the Coaching Staff’s discretion

ELITE GROUP (ELITE)

·         This is RAC’s second highest performance group. RAC’s  ELITE Group program is designed with the intention of providing the curriculum and atmosphere necessary for success at CT SENIOR and EASTERN AGE GROUP and SENIOR ZONE Championships. Its primary purpose is to develop Swimmers to race and win beyond State and ZONE meets. The  ELITE group works towards making SENIORS, ZONES, SECTIONALS and FUTURES Championships.

·         Swimmers in this group will come from AGE GROUP (AG) or SEN. Competitive swimmers coming from outside programs who can achieve the  ELITE Group will be evaluated by the Head Coach.

·         ELITE Group practice is offered 7 pool sessions and 3 dry land sessions per week on average. Additional practices may be added to some swimmers at coach’s discretion.

  • Parental involvement in swimming decisions at a minimum. Once swimmers achieve competency, the swimming relationship must be limited to coach/athlete for them to progress to their greatest capabilities.

Requirements:

·         At least one “RAC ELITE” Cut for Freestyle, one “RAC  ELITE” Cut for any given IM and one “RAC  ELITE” Cut for any given major stroke.

  • 30 x 100 Freestyle @ 1:30 best average speed of 1:20 for girls and 1:17 for boys in 25 SCM pool.
  • 400 IM kick <7:30
  • Swim an efficiency set of 12 x 200 IM @3:15 (NON IMERS), or 8 x 400 IM @7:00 (IMERS)
  • 87.5% attendance or higher. Coach retains discretion of accepting absences, which do not count against the attendance figure. Swimmers who have less than 85% attendance in any given month (miss 5 workouts per month) will practice with SR Group for the following two weeks. Coach retains discretion of when the swimmer returns to ELITE practice.
  • Must conduct themselves with honor and selflessness at all competitions regardless of circumstances.
  • Live lifestyle appropriate for achieving greatest personal success.
    • Great nutrition/massage/yoga
    • No drugs, alcohol and tobacco products.
  • Ability to train at or above a level appropriate for current experience and speed.
  • Willingness to attend and perform in every meet, in every event and in every distance recommended by Head Coach.
  • ELITE Group swimmers are expected to do everything within their power to reach their own personal potential

Objectives:

·         Get to Finals at the CT AG and SENIOR Championships

·         Achieve Futures Cuts and AG/Senior Zone Cuts.

·         Achieve at least 3  “RAC NAT” Cuts

·         Achieve “RAC ELITE Cuts” in most of the races

  • 40 x 100 Freestyle @ 1:25 best average speed of 1:18 for girls and 1:14 for boys in 25 SCM pool.
  • 400 IM kick <7:00
  • Swim an efficiency set of 12 x 200 IM @3:00 (NON IMERS), or 8 x 400 IM @6:20 (IMERS)
  • 93% attendance or higher.
  • To participate in all RAC intended zone and national level meets

Notes on training:  The  ELITE is a positive and hard-working swimmer for the RAC program as a whole. They are expected to work towards their short and long term goals on a daily basis, and be role models for others in the Club. ELITE Swimmers must have the desire to improve and strive for the highest level. Decisions on movement will be taken depending on achievement of performance criteria, commitment, age and physiological stage of individuals concerned as well as training attitude. Ultimately all decisions and reviews will be made at the Coaching Staff’s discretion. The swimmer must display a history of above requirements BEFORE being moved to NAT group.

NATIONAL Group (NAT)

·         This is RAC’s highest performance group. RAC’s NAT Group program is designed with the intention of providing the curriculum and atmosphere necessary for success at National and International competition. Its primary purpose is to develop Swimmers to race and win at National level meets. The NAT group works towards making Olympic qualifiers, NAT and JR NAT Qualifiers and FUTURES Champions.

·         Swimmers in this group will come from  ELITE. Competitive swimmers coming from outside programs who can achieve the NAT Group criteria will be evaluated by the Head Coach.

·         NAT Group practice is offered 9 pool sessions (10th and 11th sessions may be added) and 3 to 5 dry land sessions per week on average. Actual number of weekly sessions will depend upon where the group is in the training cycle.  Additional practices may be added to some swimmers at coach’s discretion.

  • Parental involvement in swimming decisions at a minimum. Once swimmers achieve competency, the swimming relationship must be limited to coach/athlete for them to progress to their greatest capabilities.
  • Due to quality and level of training, this group will limited to no more than 15 swimmers.
  • Swimming is their only sport.

 

Requirements:

·         One JR National Cut, or two Futures Cuts, or 4 Senior Zone.

·          “RAC NAT and ELITE Cuts” in proportion of 4:5, 3:4, 2:8, 0:14

  • 93% attendance or higher. Coach retains discretion of accepting absences, which do not count against the attendance figure. Swimmers who have less than 90% attendance in any given month (miss 4 workouts per month) will practice with the ELITE Group for the following two weeks. Coach retains discretion of when the swimmer returns to National practice.
  • Incomplete workouts will be considered as ½ of the attendance of the workout.
  • Has been participating in all RAC intended zone and national level meets.
  • No history of having vacations 8 weeks (two month) prior to a Championship event.

 

Requirements to remain in this group:

  • Display history of above requirements at the end of each season.
  • Must conduct themselves with honor and selflessness at all competitions regardless of circumstances.
  • Active in club events (Squad Outings, Banquet, Memorial Day Parade, Swim-a-Thon, etc.) and swim clinics offered for younger club members.
  • Live lifestyle appropriate for achieving greatest personal success.
    • Great nutrition/massage/yoga
    • No drugs, alcohol and tobacco products.
  • Ability to train at or above a level appropriate for current experience and speed.
  • Willingness to attend and perform in every meet, in every event and in every distance recommended by Head Coach.
  • NAT Group swimmers are expected to do everything within their power to reach their own personal potential

Note on training: Coaching staff spends additional time to develop swimmers technically, mentally and physically through advanced training methods, training camps, training meets, services and equipment not offered to any other group. 

The NAT swimmer is a positive, hard-working example for the RAC program as a whole. Swimmers in the NAT group are expected to perform to the highest standards and work towards their short and long term goals on a daily basis.  Also, NAT swimmers are expected to be role models for others in the Club. NAT Swimmers must have the desire to improve and strive for the highest level of competition.

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2016-2017 RAC TIME STANDARDS