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Group Descriptions

SOUTHWEST STARS TRAINING GROUPS

The SouthWest Stars offers training and practice groups for swimmers of all ages and ability levels.  It is the goal of the SouthWest Stars to offer age specific training for all of our athletes geared towards challenging each swimmer and developing each individual to the best of THEIR abilities.  Training groups are designed for gradual progression as the coaching staff recognizes improvement.  Initial group assignment is determined by the swimmer's age, skill level, and training goals. 

Please call us at (407) 905-0999 to schedule a placement session, or Click Here to send us an email request for more information.

 

PRIVATE STARS SWIM LESSONS:

These swim lessons are designed for children who are interested in joining the swim team, but who are not quite ready for the levels listed below. These are private lessons with one of the team’s elite coaches, designed specifically to meet the individual swimmer’s needs.

AGE GROUP TRACK (5-14 YEARS):

RISING STARS:

The Rising Stars Group is designed for children that have excelled in stroke progression, have an overall understanding of the basics of each of the four competitive strokes, and have enough form and endurance to complete a full length of the pool performing each of these four strokes.  This group redirects the athletes’ ability to take direction from a private one-on-one environment to a group environment, and starts the swimmer’s transition to team swimming.    

       

RED STARS:

This group offers an introduction to competitive swimming that encompasses ages 7 – 10 years old, all are beginners and have a very basic knowledge of the four competitive strokes. An emphasis is placed on the basic stroke development and stroke technique. Swimmers also learn to improve start technique and perform the proper turns. Swimmers are offered 3 practices per week of 1 hour duration. They are encouraged to participate in other sports if they desire to. Coaching emphasis is on correct strokes and not distance. Swimmers have fun with swimming games and drills. They also must be at least 7 years of age to be in this group, and have to have the skills taught and learned in Rising STARS. Swimmers can still compete at the developmental mini-meets and with the direction of the coach, compete at the United States Sanctioned Meets. These swimmers are allowed to progress to the next level after fulfilling the requirements of the White STAR group.

Minimum Requirements

Age: 7-10                               

2 x 50 Free                            10 yards underwater butterfly kick

2 x 50 Back                            USS Racing Start Certified

2 x 50 Breast with pullout       4 x 25 Kick 1:00

2 x 50 Butterfly    

1 x 100 I.M.

All distances must be executed with proper turns

WHITE STARS:

The WHITE STAR group takes the four strokes to the next level by introducing the athlete to interval, endurance, and speed training while still maintaining strong form and balance in the water.  Swimmers will also be introduced to race strategy, and dryland strength training. 

Minimum Requirements

Age: 10 & Under                    Attendance: 3 Days a week          

6 x 50 Free 1:15                    IMR Events

6 x 50 Back 1:15                   10 & Under "B" Time 

6 x 50 Breast 1:30                 10 x 50 Kick 1:30

6 x 50 Butterfly  1:30              USS Racing Start Certified

3 x 100 I.M.   2:30

All distances must be executed with proper turns

BLUE STARS:    

The BLUE STAR group is an advanced group that takes the athlete's ability to use interval, endurance, and speed training to the next level, while still maintaining strong form and balance in the water.  Swimmers will be introduced to goal setting and nutritional education and build upon their understanding of race strategy and dryland strength training.

Minimum Requirements

Age: 10 & Under and 11 in 5th Grade                Attendance: 4 Days a week

1 x 500 Free  8:45              USS Racing Start Certified

6 x 100 kick 2:15

3 x 200 IM 4:00

10 & Under IMX events

10 & under “BB” Time (in at least 2 different strokes)

All distances must be executed with proper turns

 

AGE GROUP 3 RED (MIDDLE SCHOOL 2):

This group is for swimmers who want to improve their stroke technique and/or their conditioning level, but desire a more flexible training environment with less focus on required time commitments. This group's main goal is to teach proper stroke technique and learn how to start training for competitive swimming. This group encourages swimmers to compete in USS meets and offers another step for swimmers ultimately interested in progressing to the AG3 BLUE group.

Minimum requirements

Age: 11-14

Attendance: No requirement

2 x 50 Free                            10 yards underwater butterfly kick

2 x 50 Back                            USS Racing Start Certified

2 x 50 Breast with pullout       4 x 25 Kick 1:00

2 x 50 Butterfly    

1 x 100 I.M.

All distances must be executed with proper turns

 MinimMiMi

AGE GROUP 3 BLUE (MIDDLE SCHOOL 1):

This group is for swimmers who want more advanced stroke technique and a higher conditioning level, but still desire a more flexible training environment with less focus on required time commitments. This group's main goal is to teach proper stroke technique and train for competitive swimming without any pressure. This group encourages swimmers to compete in USS meets and offers another step for swimmers ultimately interested in progressing to the AGE GROUP 2 group.

Minimum requirements

Age: 11-14

Attendance: 3 practices or more per week

1 x 500 Free  7:30              USS Racing Start Certified

6 x 100 kick 2:00

3 x 200 IM 4:00

11-12 IMX events

11-12 “B” Time in an event that is 100 or greater.

All distances must be executed with proper turns

AGE GROUP 2 (PRE SENIOR 2):

The AG 2 group is an advanced group that takes the athlete’s ability to use interval, endurance, and speed training to the next level, while still maintaining strong form and balance in the water. Swimmers will do goal setting and will be introduced to nutritional education. Swimmers will build upon their understanding of race strategy and dry land strength training.  

Minimum Requirements

Age: 12 & Up                      Attendance: 4 Days a week

1 x 1000 Free without stopping          USS Racing Start Certified             

8 x 100 kick 2:00

6 x 200 IM 3:30

13-14 IMR events and the 500/400 Free

13-14 “B” Time (at least 2 in distances of 100 or above)

AGE GROUP 1 RED (GOLD 2):

The AG1 RED group is for our 12 & under age group swimmers, designed to take the interval, endurance, and speed training learned in the BLUE STAR group and develop it to the AG1 BLUE requirements. More advanced racing strategies are taught through pacing and goal sets as well as increasing all training aspects out of the water including goal setting, visualization, nutritional education and strength training.     

Minimum Requirements

Age: 10-12                          Attendance: 4 days a week

1 x 1000 Free  16:00          USS Racing Start Certified             

10 x 100 kick 1:55

6 x 200 IM 3:30

10 & under IMX and 11-12 IMR events

11-12 “A" TIME FREE and "BB" TIME STROKE OR IM  (at least 2 in distances of 100 or above)

 

AGE GROUP 1 BLUE (GOLD 1):

The AG 1 BLUE group is the top level for our 12 & under age group swimmers, designed to take the interval, endurance, and speed training learned in the AG 1 RED group and develop it to the SENIOR PREP requirements. More advanced racing strategies are taught through pacing and goal sets as well as increasing all training aspects out of the water including goal setting, visualization, nutritional education and strength training.     

Minimum Requirements

Age: 11-12                          Attendance: 4 days a week

1 x 2000 Free  30:00          USS Racing Start Certified             

10 x 100 kick 1:55

6 x 200 IM 3:30

11-12 IMX events

11-12 “AA" TIME FREE and "A" TIME STROKE OR IM  (at least 2 in distances of 100 or above)

 

SENIOR PREP (PRE SENIOR 1):

This group is designed for advanced age group swimmers who have developed firm basic swimming proficiencies in all four strokes and area ready to make more of a commitment to the sport. A desire to improve and the willingness to take the steps necessary for competitive progress are expected. Proper stroke technique is emphasized along with speed work, interval training, and aerobic and anaerobic conditioning, along with dry land and stretching, race planning, nutrition, mental attitude, video stroke analysis, and swimmer-coach conferences on goal setting and individual training progressions. These swimmers are willing to train at a higher level than before in order to achieve goals such as achieving 13-14 Florida Age Group Championships (FLAGS), Florida Senior Championships, Southern Sectionals, Zone Championships, and National Age Group Top 10 times. 

Minimum Requirements

Age: 12 & Over               Attendance: 6 training sessions that includes one morning workout                       

Timed 2,000 26:30         10 x 100 kick 1:45

8 x 200 IM 3:15

13-14 IMX events           13-14 “A” Time

Work ethic taken into serious consideration as well

HIGH SCHOOL TRACK (14-19 YEARS):

SENIOR DEVELOPMENT (HIGH SCHOOL):

This group is for swimmers who want to improve their stroke technique and/or their conditioning level, but desire a more flexible training environment with less focus on required time commitments. The group’s main goal is to teach proper stroke technique and train on a higher level than one can achieve on their own or by swimming with the area high school teams. This group also encourages swimmers to compete in USS meets and teaches required skills to swimmers ultimately interested in progressing to the senior 2 group.

Minimum Requirements:

Age: 13 & Over

2 x 50 Free                            10 yards underwater butterfly kick

2 x 50 Back                            USS Racing Start Certified

2 x 50 Breast with pullout       4 x 25 Kick 1:00

2 x 50 Butterfly    

1 x 100 I.M.

SENIOR 2:

The Senior 2 group is an advanced group that takes the athlete's ability to use interval, endurance, and speed training to the next level, while still maintaining strong form and balance in the water.  Swimmers will be introduced to goal setting and nutritional education and build upon their understanding of race strategy and dryland strength training.

Minimum Requirements

Age: 13 & Up                       Attendance: 4 Days a week minimum

1 x 500 Free  7:00              USS Racing Start Certified

6 x 100 kick 2:00

3 x 200 IM 3:30

13 & Up IMR events

13 - 14 “BB” Time

All distances must be executed with proper turns

SENIOR 1:

This group is designed to prepare athletes for competition in Senior Championships, Sectional, Junior Nationals, and other selected meets.  Selection to this group is by invitation only and is based on a variety of factors including, but not limited to, talent, work ethic, a desire to train and compete at this level, attendance, and a commitment to personal and team excellence.  Swimmers who meet the prerequisites and choose to enter this group will be presented with a challenging training program geared towards future success. All high school Juniors and Seniors will be encouraged to continue swimming in college.

Minimum Requirements

Age: 13 & Over           Attendance: 7 training sessions a week               

1 x 3000 37:30

8 x 200 IM 3:00          10 x 100 kick 1:45

13-14 IMX events        15-16 “A” Time

Must have a Florida Senior Championships time standard

Work ethic taken into serious consideration as well

STARS HIGH PERFORMANCE:

This is the Top Level of The SouthWest STARS Program and requires the most commitment in regard to time and effort. This group comprises those swimmers who are completely dedicated to the sport of swimming. They do not participate in any other sport or outside activity except for swimming. Swimming is a 100% commitment!

This group is designed to prepare athletes for competition at Junior Nationals, Senior Nationals, Olympic Trials and other world recognized events.  Selection to this group is by invitation only and is based on a variety of factors including, but not limited to, talent, work ethic, a desire to train and compete at this level, attendance, and a commitment to personal and team excellence.  

NCSA Junior National Time Standard required

More Information coming soon

PRIVATE STARS STROKE INSTRUCTION:

All SouthWest STAR swimmers are welcome to schedule additional one-on-one stroke instruction with one of the team's coaches, to work on a specific area of their training. STAR Coaches are anxious to do everything in their power to help each athlete achieve his or her highest potential!