Practice Schedule




Being a part of the RAC National Team is a special privilege. Swimmers are held to a higher expectation than prior groups. Roster changes to the National Group are made at the discretion of the Head Coach 

Squad Info

  • This is RAC’s highest performance group. 
  • RAC’s NATIONAL program is designed to provide the curriculum and atmosphere necessary for success at national and international competitions. Its primary purpose is to develop swimmers to race and win at the CT Futures Championship, individually and as a team and to make Junior Nationals, Nationals, Olympic Trials, and eventually the Olympic Team.
  • Swimmers in this group will come from SENIOR. The Head Coach will interview and evaluate competitive swimmers coming from outside programs who have achieved the NATIONAL criteria through a practice tryout.
  • 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 highest capabilities.
  • Swimming is their only sport.
  • When the swim meets become available, parents are required to commit their swimmer(s) for meets. They will receive an invitation to do so via Email & OnDeck from RAC Staff.


  • Three Sectional qualifying standard​ or 1 Futures qualifying standard


  • No history of having vacations 4 weeks prior to a Championship event (will be enforced again during 2021-2022 Season, not enforced during 2021 due to COVID-19 impact on families).


  • 85% of attendance or higher during previous Season

Objectives & Expectations

  • Achieve a Winter/Summer Junior National Time Standard & above
  • Be part of the USA National Junior Team
  • Plan to continue swimming in College

Requirements to remain in this group:

  • Display history of the above requirements at the end of each season.
  • Must conduct themselves with honor and selflessness at all competitions regardless of circumstances.
  • Be active in club events (Squad Outings, Banquet, Memorial Day Parade, Swim-a-Thon, etc.) and swim clinics offered for younger club members.
  • Live a lifestyle appropriate for achieving the most significant 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 swim meet, in every event and every distance recommended by the Head Coach.
  • NAT Group swimmers are expected to do everything within their power to reach their potential.
  • Graduate the RAC National Program and attend college as a Student-Athlete at the school that they enjoy the most
  • Note on training: Coaching staff spends additional time to develop swimmers technically, mentally, and physically through advanced training methods, training camps, squad meets, services, and equipment not offered to any other group.  
  • Must attend a minimum of 9 practices per week and 2 Drylands (85%).
  • The NATIONAL swimmer is a positive, hard-working example of the RAC program as a whole. Swimmers in the NATIONAL Squad are expected to perform to the highest standards and work towards their short and long-term goals daily.  Also, NATIONAL swimmers are expected to be role models for others in the Club and the Connecticut Swimming Family. Senior swimmers must have the desire to improve and strive for the highest level of competition.


Equipment needs:

  • Team Swimsuit for meets, regular swimsuit for practices
  • Goggles
  • Kickboard
  • Fins
  • Pullbuoy
  • Paddles
  • Snorkel
  • Dragsuit
  • Tempo Trainer