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Training Program

SWAT TRAINING PROGRAMS                

SWAT is a USA Swimming team that offers competitive and non-competitive swimming.  Our progressive multi-level training programs are designed to meet each individual swimmer’s  ability and based on the swimmer’s commitment to  their individual goal.

SWAT focuses on developing sound training habits and improving swimming technique and stroke mechanics for beginning swimmers.  Experience age group swimmers will focus on improving technique, speed, conditioning and increasing athleticism.  Thus, developing sound technique and ultimately achieving their personal goals.

SWAT encourages every swimmer to participate in swimming competition and expect everyone to improve their technique, learn the mechanics of racing and feel the success of competition. 

Our coaching staff will evaluate, recommend and assign each swimmer to a specific training group based on their ability, commitment, work ethic, maturity, and sportsmanship in the best interest of the swimmer. The following descriptions are general guidelines for each swim group.

 

WHITE FIN - PRE COMPETITIVE:

This group focuses on techniques development while making transition from swim lessons.
* Minimum age 5 - 14
* Ability to swim across the 25 yard pool.
* Competent in Freestyle and Backstroke, Breaststroke, learning Butterfly drills
* Continued emphasis on drills and technique training 
* Training duration: 45 minutes 3 practices per week
* Gear: Snorkel, Fins, Kick Boards

 

BLUE FIN:

* Minimum age 7-10
* Ability to swim 10 - 25s on interval
* Competent in Freestyle and Backstroke, Breaststroke, learning Butterfly drills
* Continued emphasis on drills and technique training
* Yardage: 1000-1200yds
* Training duration: 1 hour 3-5 practices per week
* Gear: Snorkel, Fins, Pull Buoys, Kick Boards

 

YELLOW FIN:

* Minimum age 8-11
* Ability to swim 10 - 50s, 25s on interval
* Competent in Freestyle and Backstroke, Breaststroke, learning Butterfly drills
* Continued emphasis on drills and technique training
* Yardage: 1000-1500yds
* Training duration: 1 hour 3-5 practices per week
* Gear: Snorkel, Fins, Paddles, Pull Buoys, Kick Boards

 

RED FIN & Middle School Conditioning – MSC:

* Minimum age 10-13
* Ability to swim 10 – 100s, 50s & 25s on interval.
* Competent in Freestyle and Backstroke, Breaststroke, fine tuning on butterfly stroke
* Continued emphasis on drills and technique training.
* Yardage: 1500-2000yds
* Training duration: 1.5 hour 3-5 practices per week
* Gear: Snorkel, Fins, Paddles, Pull Buoys, Kick Boards

 

SILVER FIN:

This competitive group must possess 2-3 years of competitive swimming. They are comfortable with all strokes, turns, dives, and race specific. They love to compete, but also voice their opinion They are learning to cope with the idea on how to swim faster than their teammates.

* Minimum age 12 - 14 and / or Competitive Age Group times. 
* Continued emphasis on drills, technique and race strategy.
* Yardage: 2500 yds & more.
* Training duration: 1.75 – 2 hour 5 practices per week.
* Gear: Snorkel, Fins, Paddles, Pull Buoys, Kick Boards

 

BLACK FIN:

This group demonstrates discipline, persistence, and success through their personal accomplishments in the water. They are knowledgeable of all strokes and drills. They are now beginning to emerge themselves in the finer points of racing-strategy, self-care, preparedness, mental training etc.

* Minimum age 13 - 14 and / or Competitive Age Group times. 
* Continued emphasis on drills, technique and race strategy.
* Yardage: 3500yds & more.
* Training duration: 1.75 – 2.5 hour 5 - 6 practices per week.
* Gear: Snorkel, Fins, Paddles, Pull Buoys, Kick Boards

 

NATIONAL:

This is SWAT’s most rigorous and highest competitive training group that is committed to united excellence.  All members of this elite squad will possess leadership ability and an unsurpassed work ethic.  The swimmer must also be committed to reaching their highest potential on a daily basis. This training group is not for the weak hearted or spirited. All practices attendance is required.  Other requirements include an outstanding attitude and a willingness to be a role model.  The National training group will include swimmers who desire and are committed to the highest standard of excellence.

* Minimum age 15 - 19

* Required SWAT dry land training

* Required all intensive scheduled workouts

* Emphasis: technique at race pace and mental toughness

* Training duration: 2 - 3 hours 6 – 8 practices per week during heavy season training

* Yardage: avg. 6000 yds & more during heavy workout periods

* Gear:  Snorkel, Fins, Paddles, Pull Buoys, Kick Boards

 

HIGH SCHOOL CONDITIONING - HSC:

This group focuses on aerobic conditioning and stroke technique clinics for high school swimmers that are limited in training time and want to improve and supplement their swimming regime.

*Minimum age 15-19

* Swim & fine-tuned all four strokes and turns

* Perform racing starts

* Underwater streamline kick 

* Yardage: avg. 6000 yds & more

* Emphasis: conditioning and techniques

* Training duration: 3 times a week for 2 - 3 hours 3 - 6 practices per week

* Gear:  Snorkel, Fins, Paddles, Pull Buoys, Kick Boards