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GROUPS

 

 

 

LIL PATRIOT RED
AGE RESTRICTIONS 5th Grade and under
DISTRICT RESTRICTIONS IN DISTRICT ONLY
GOALS The goals of this group are to work on good technique and drill progression for each stroke. They will also begin basic aerobic training, kicking development, and racing skills. Swimmers should be able to perform a legal 100 IM and 50 of each stroke.
PRACTICE SCHEDULE 5 Times/Week, 1 Hour
DRYLAND Dynamic Stretch, Stroke simulation
EQUIPMENT Swimsuit, Cap, Goggles, Fins, Kickboard, Snorkels, Water bottle
SWIM MEET EXPECTATIONS Should attend all home meets. Must attend minimum of 3 meets per season.
ATTENDANCE REQUIREMENT 60% of all practices

 

LIL BLUE

AGE RESTRICTIONS

5th Grade & Under

DISTRICT RESTRICTIONS

IN DISTRICT Priority

GOALS

The goal of this group is to start to master the team drill progression and develop strong and consistent underwaters. This group should have the ability to train all four strokes along with a consistent dryland program.  The training emphasis will be on 50-100's of stroke, 50-200’s of Free and 100/200’s IM.

PRACTICE SCHEDULE

5+Times/Week, 1 Hour 30 Minutes

DRYLAND

4 x a week. Dynamic Stretching, Basic Body Movements, Shoulder and Hip stability & strength, Muscular Endurance, Functional Movements (30-40 Minutes). 

GROUP TRAINING REQUIREMETNS

100 yards of Free with bilateral breathing, 100 yards of Backstroke, 50 yards of Breast, 50 yards of butterfly, 100 yards IM with proper underwaters & stroke technique

EQUIPMENT

Swimsuit, Cap, Goggles, Fins, Kickboard, Water bottle

SWIM MEET EXPECTATIONS

Should attend all meet opportunities. Must attend minimum of 3 meets per season. Expected to attend all Championship Meets

TIME STANDARDS

Multiple regional times for multiple strokes and/or state cuts. COACHES DISCRESSION.

MEMBERS

25-30 Swimmers Per Season

ATTENDANCE REQUIREMENT

60% of all practices

 

 

JR PATRIOT RED
AGE RESTRICTIONS 6th - 8th Grade
DISTRICT RESTRICTIONS IN DISTRICT ONLY
GOALS The goal of this group is to improve the technique of all four strokes while taking more advanced steps in the drill progression. Also, working on anaerobic training, kicking strength/speed, and refining racing skills. Swimmers should be able to swim a 200 IM, 200 Free, and a legal 100 of all strokes.
PRACTICE SCHEDULE 5 Times/Week, 1 Hour 15 minutes
DRYLAND 2x a week.  Dynamic stretching and Body weight exercises working core, shoulder stability and leg strength
EQUIPMENT Swimsuit, Cap, Goggles, Fins, Kickboard, Snorkels, Water bottle
SWIM MEET EXPECTATIONS Should attend all home meets. Must attend minimum of 3 meets per season.
ATTENDANCE REQUIREMENT 60% of all practices

 

    PATRIOT ELITE           Spring/Summer Seasons ONLY

AGE RESTRICTIONS 9th-12th GRADE (14 - 18 years old - High School)
DISTRICT RESTRICTIONS IN DISTRICT Priority
GOALS Advanced training for HIGHEST LEVEL competitions
PRACTICE SCHEDULE SPRING = 5+Times/Week 1 Hour 45 Minutes, SUMMER 10 Times/Week
DRYLAND Advanced Resistance Training (60 Minutes)
SKILL/TRAINING REQUIREMENTS

10x100 Perfect Free on 1:15, 8x100 IM on 1:25, 400 Kick for time under 6:00

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel, Pullbouy, Paddles, DragSox
SWIM MEET EXPECTATIONS Required to attend all high level competitions and highest level championship meet that they are qualified for.
ATTENDANCE REQUIREMENTS

SPRING = 90%, SUMMER = 95%, * If practice requirement not meant, member will not be able to attend a meet beyond Senior State. Also, Elite Benefits will be waived!

TIME STANDARDS Must have 1 FUTURES Cut, and/or HEAD COACHES decision.
MEMBERS NO LIMIT!