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Practice Groups

Swim Lessons

Swim lessons for the beginner swimmer.  Lessons will be offered each Fall/Winter Season and each Summer Season and groups will be assigned based on prior lessons and ability. 

Bronze

Entry Requirements:

  1. Must be at least 7 years old.
  2. Demonstrates positive listening and training abilities.

Training Advancement Requirements (minimum):

  1. Must be able to perform Freestyle and Backstroke correctly.
  2. Demonstrate basic understanding of Breaststroke and Butterfly drills and stroke within 25 yards.

Performance Criteria:

  1. 50% attendance is required for this group.
  2. Must attend at least 1 meet per season.

Bronze is the first level group and focuses primarily on the beginning of competitive swimming.  Practices are offered 4 days per week for 1 hour.  Swimmers are encouraged to attend 3-4 practices each week.  This group will continue to learn the four competitive strokes and more emphasis will be placed on swimming sets.  Swimmers in this group are strongly encouraged to compete in USA swim meets, and any Regional or State meets they qualify for.

Required gear: suit, cap, goggles, kick board, fins.

Silver 1

Entry Requirements:

  1. Must be able to demonstrate all 4 strokes legally for 25 yards.
  2. Must be able to continuously swim for 400 yards.
  3. Must have a good pace clock skill set.
  4. Demonstrates consistent and regular training habits.

Training Advancement Requirements (minimum):

Swimmer must demonstrate that they are able to consistently perform the following sets

  • 10x50 freestyle @1:00
  • Kick sets on the 1:15 or better send off (base per 50 yards) without fins
  • All strokes must be legal
  • Stroke sets on the 1:30 or better send off (base per 50 yards)

Performance Criteria:

  1. 50% attendance is required for this group.
  2. Must attend at least 2 meets throughout the season, 1 being our home meet.

 

Silver I is the second level of our program.  Typical athlete ages in this group range from 9-13 years of age.  Practices are offered 5 days per week for 1 hour.  This group will focus on a higher level of aerobic training. Stroke Technique is still an emphasis within the group. Goal setting and race strategy are introduced to the athletes.  Swimmers in this group are strongly encouraged to compete in USA swim meets, and any Regional or State meets they qualify for.

Required gear: Mesh bag, suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

Silver 2

Entry Requirements:

  1. Athletes demonstrate understanding of all club stroke drills.
  2. Must have proficient clock pace skills.

Training Advancement Requirements (minimum):

Swimmer must demonstrate that they are able to consistently perform the following sets:

  • 2000-3000 yards of freestyle sets on the 1:40 send off (base per 100 yards).

Ex: 10x100 Freestyle on the 1:30, 5x200 with fins Freestyle on the 3:00 etc. 5x100 IM on the 1:45

  • Kick set 6x75 on the 2:00 without fins.

 

Performance Criteria:

  1. Attendance Expectations: 6 training sessions per week. 75% attendance for these athletes. Please note that the better the attendance, the greater the opportunity for improvement and that there is a direct correlation between attendance and performance.
  2. Must attend 2 meets per season, including our home meet.  Also must attend highest level meet, if athlete qualifies (i.e. State Championships)

Silver II is within the third level of our program but will require a higher level of commitment from the athlete to demonstrate the ability to move to Gold or Platinum.  Practices are offered 6 days per week 1-2 hour sessions. Athletes are required to attend 75% of the practices each month.  This group is designed for a top age group athlete to transition to the Gold level smoothly.  A stronger emphasis is placed on conditioning.  At this level athletes will track their Goal sheets, with ongoing guidance from Coaching staff to achieve their goals.  Swimmers in this group are required to attend two USA meets, and any State, Zone or Sectional meet they qualify for.

Required gear: Mesh bag, suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

High School Gold

Entry Requirements:

  1. Must be a high school swimmer.
  2. Athletes demonstrate full understanding of all club stroke drills.
  3. Demonstrate consistent and regular training habits.
  4. Must posses advanced level of pace clock skills.
  5. Athletes must demonstrate willingness to work towards personal and team goal sets.

Performance Criteria:

  1. 70% attendance is required.
  2. Must attend at least 2 meets per season, 1 meet being our home meet.

 

Required gear: Mesh bag, suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

Gold 1

Entry Requirements:

  1. Athletes demonstrate full understanding of all club stroke drills.
  2. Demonstrate consistent and regular training habits.
  3. Must possess advanced level of pace clock skills.

Training Advancement Requirements (minimum):

Swimmers must be able to demonstrate they are able to consistently perform the following sets:

  • 3000-4000 yards of Freestyle at a 1:15 or better send off (base per 100 yards)
  • 2000-3000 yards of Stroke or IM sets on the 1:30 or better send off (base per 100 yards)
  • Kick Sets on the 1:40 or better send off (base per 75 yards) without fins

Performance Criteria:

  1. Attendance Expectations: 7 training sessions per week.  85-90% attendance for these athletes is required.  The 1 morning practice is required by this group for it is a time that we can focus on drills and stroke technique. Please note that the better the attendance, the greater the opportunity for improvement and that there is a direct correlation between attendance and performance. If you are unable to attend or are going to be late to any session please let the coach know.
  2. Must attend the highest level meet that the athlete qualifies for (i.e. State Championships, Senior Sectionals, etc.)

 

Gold is the top level of our age group program.  Practices are held 7 times per week for 1 hour and 45 minutes each day plus dry land.  During the summer and holidays, additional practices are offered as "doubles".  Athletes in this group are required to attend 90% of the practices each month.  This group is designed for our top age group athletes determined to take their swimming to the next level.  A stronger emphasis is placed on the conditioning of energy systems from previous groups.  Swimmers continue to incorporate dry land on a regular basis.  Goal setting and end of the season focus are constantly reinforced.  Swimmers in this group are required to attend three USA meets (which may include a travel meet), and any Championship meet they qualify for.

Required gear: Mesh bag, suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

Gold Jr.

Entry Requirements:

  1. Have achieved the Iowa state time standards (Q times) for the 13-14 age group in either the 200, 500, 1000, or 1650 yard freestyle events or corresponding long course meters events, and in the 200 IM or 400 IM in either short course or long course. Must preapproved by Coach Werner
  2. Willingness to commit to a minimum of 90% of program.
  3. Swimming is the only sport the athlete performs.

 

Performance Criteria:

  1. Attendance Expectations: 7-9 training sessions per week.  90% attendance for these athletes is required.  The morning practices are required by this group; it is a time that we can focus on drills and stroke technique. Please note that the better the attendance, the greater the opportunity for improvement and that there is a direct correlation between attendance and performance. If you are unable to attend or are going to be late to any session please let the coach know.
  2. attend the highest level meet that the athlete qualifies for (i.e. State Championships)

 

This is the highest level for 14 & Under and requires practice attendance at 6-9 practices per week for a total of approximately 15 hours of training including dry land.  Athletes in this group are required to attend travel and Championship meets they qualify for and are role models in the sport of swimming, mental toughness and dedication.

Required gear: Mesh bag, competition suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

 

Gold 2

Entry Requirements:

  1. Must be a Sectionals Swimmer or top in their age group (ranked in the top 20 in USA swimming).
  2. Willingness to commit to a minimum of 90% of program.
  3. Swimming is the only sport the athlete performs.

 Training Advancement Requirements (minimum):

Swimmers must demonstrate that they are able to consistently perform the following sets:

  • 10x100 Freestyle on the 1:30 holding under 1:05
  • Best Stroke: 5x100 holding :15 of best time with :30 rest
  • 1000 kick holding under 16:30

Performance Criteria:

  1. Attendance Expectations: 7-9 training sessions per week.  90% attendance for these athletes is required.  The morning practices are required by this group; it is a time that we can focus on drills and stroke technique. Please note that the better the attendance, the greater the opportunity for improvement and that there is a direct correlation between attendance and performance. If you are unable to attend or are going to be late to any session please let the coach know.
  2. Must attend the highest level meet that the athlete qualifies for (i.e. State Championships, Senior Sectionals, Junior Nationals, Nationals, Olympic Trials etc.)

 

This is the next level of Gold and requires practice attendance at 6-9 practices per week for a total of approximately 15 hours of training including dry land.  Athletes in this group are required to attend travel and Championship meets they qualify for and are role models in the sport of swimming, mental toughness and dedication to improve.

Required gear: Mesh bag, competition suit, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.

Platinum Team

Platinum Team is the Elite level of our program.  Swimmers, along with parents, make a year-round commitment to the Team & Coach.  Practices are offered 9 times a week and last 2 to 3 hours in length.  Weight Training and dry land are required; training is typically done 3 days per week separate from swim practice. The focus of this group is excellence at the national level.  Athletes in this group must maintain 95% attendance to train in this group (swimmers falling below that attendance level will be moved to Gold).  Focused training will be based on stroke and distance (i.e. sprinter, mid-distance, distance, IM, etc). Most athletes in this group will go on to swim in college.  The Head Coach must evaluate swimmers interested in joining this group and all swimmers in this group will sign an athlete/coach contract.

Required gear: Mesh bag, competition suit, team warm-up jacket, cap, goggles, kick board, fins, pull buoys, paddles, & snorkel.