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GROUPS

PATRIOT AQUATIC CLUB

TEAM GROUP STRUCTURE DESCRIPTIONS

    NOVICE     

AGE RESTRICTIONS

K-3rd GRADE (5 - 9 years old)

DISTRICT RESTRICTIONS

IN DISTRICT ONLY

GOALS

The goal of this group is to build interest of the sport. We will focus on correct body position, how to streamline, breathing techniques, and also technique of all 4 strokes. Start learning the team drill progression.  We will introduce the kids to group training environment with developing kicking endurance/strength, and learning proper workout habits.

PRACTICE SCHEDULE

3 Times/Week, 45 Minutes

DRYLAND

NONE

GROUP REQUIREMENTS

 Be able to swim 25 of Freestyle, Backstroke, Breaststroke and Butterfly

REQUIRED EQUIPMENT

Swimsuit, Cap, Goggles, Fins, Kickboard

SWIM MEET EXPECTATIONS

No Meets

MEMBERS

15-20 Swimmers

ATTENDANCE REQUIREMENT

50% of all practices

 

     BRONZE     

AGE RESTRICTIONS

2nd-4th GRADE (7 - 10 years old)

DISTRICT RESTRICTIONS

IN DISTRICT ONLY

GOALS

The goals of this group are to build endurance and technique for all four strokes. Work drill progression for each stroke. They will also begin basic aerobic training and continue to improve kicking development.  Begin racing skills and be able to perform a legal 100 IM and 50 of each stroke.

PRACTICE SCHEDULE

4 Times/Week, 1 Hour

DRYLAND

Dynamic Stretch, Stroke simulation

GROUP REQUIREMENTS

50 yards of Freestyle with bilateral breathing, 25 Yards of Backstroke, 25 yards of Breaststroke and 25 yards of Butterfly.

EQUIPMENT

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

SWIM MEET EXPECTATIONS

Should attend all home meets. Must attend minimum of 2 meets per season.

MEMBERS

20-30 Swimmers per season

ATTENDANCE REQUIREMENT

50% of all practices

     

 

    SILVER     

AGE RESTRICTIONS

5th-7th GRADE (10 - 13 years old)

DISTRICT RESTRICTIONS

IN DISTRICT ONLY

GOALS

The goal of this group is continue to improving technique of all four strokes while taking more advanced steps in drill progression.  Will continue the kicking development and aerobic base and interval training. Continue to refine racing skills and be able to swim a 100 IM, 100 Free, 50 of Fly, Back and Breaststroke.

PRACTICE SCHEDULE

4 Times/Week, 1 Hour 15 Minutes

DRYLAND

Dynamic Stretch, Stroke simulation

GROUP  REQUIREMENTS

50 yards of Freestyle with bilateral breathing, 25 Yards of Backstroke, 25 yards of Breaststroke and 25 yards of Butterfly.

GROUP TRAINING REQUIREMENTS

200 yards of Free with bilateral breathing, 100 yards of Backstroke, 50 yards of Breast, 50 yards of butterfly. 4 x 100s Perfect Free on 2:00, 9x50s IM transition on 1:10, 10 x 50s kick on 1:15

 

EQUIPMENT

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

SWIM MEET EXPECTATIONS

Should attend all home meets. Must attend minimum of 2 meets per season.

MEMBERS

30-40 Swimmers per Season

ATTENDANCE REQUIREMENT

50% of all practices

 

     GOLD     

AGE RESTRICTIONS

3rd-4th GRADE (9 - 10 years old)

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 and on the 100 IM

PRACTICE SCHEDULE

5+Times/Week, 1 Hour 30 Minutes

DRYLAND

Dynamic Stretch, Basic Body Movements, Shoulder and Hip Injury Prevention, 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, 16x50 Perfect Free on 1:00, 12x50 IM transition on 1:05, 400 Kick under 8:00

EQUIPMENT

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

SWIM MEET EXPECTATIONS

Expected to Attend Meets, Especially Championship Meets

TIME STANDARDS

Should have regional times

MEMBERS

20-25 Swimmers Per Season

ATTENDANCE REQUIREMENT

50% of all practices

 

     PLATINUM     

AGE RESTRICTIONS

5th-6th GRADE (11 - 12 years old)

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 and on the 100 IM

PRACTICE SCHEDULE

5+Times/Week, 1 Hour 30 Minutes

DRYLAND

Dynamic Stretch, Basic Body Movements, Shoulder and Hip Injury Prevention, 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, 16x50 Perfect Free on :50, 12x50 IM transition on :55, 400 Kick under 8:00

EQUIPMENT

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

SWIM MEET EXPECTATIONS

Expected to Attend Meets, Especially Championship Meets

TIME STANDARDS

Must have REGIONALS

MEMBERS

20-25 Swimmers per Season

ATTENDANCE REQUIREMENT

75% of all practices

 

     GREEN     

AGE RESTRICTIONS

8th-12th GRADE (13 - 18 years old)

DISTRICT RESTRICTIONS

IN DISTRICT ONLY

GOALS

The goal of this group is to provide continued development to those of this age bracket who don't reach the qualifying standard required for the Patriot groups.  They will continue to master the team drill progression and strong underwaters.  Their training will be focused on 100s of each stroke, 200 IM and kicking.

PRACTICE SCHEDULE

5 Times/Week, 1 Hour 30 Minutes 

DRYLAND

Dynamic Stretch, Basic Body Movements, Muscular Endurance, Functional Movements (30-40 Minutes)

GROUP TRAINING REQUIREMENTS

200 yards of Free with bilateral breathing, 100 yards of Backstroke, Butterfly and Breaststroke. 8x50 on :50, 6x100 on 1:45, 8x50 kick on 1:00, 4x100 IM 2:00

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.

MEMBERS

30-40 Swimmers per Season

ATTENDANCE REQUIREMENT

60% of all practices

     JUNIOR PATRIOT     

AGE RESTRICTIONS

7th-8th GRADE (13-14 years old)

DISTRICT RESTRICTIONS

IN DISTRICT Priority

GOALS

The goal of this group continue progression of training for competition in all four strokes, along with a consistent dryland program. Continuing development on mastering team drills and strong underwaters. The training emphasis will be on 100-200's of stroke and on the 200 IM.

PRACTICE SCHEDULE

5+Times/Week 1 Hour 45 Minutes

DRYLAND

Beginning Basic Resistance Training (45-60 Minutes)

GROUP TRAINING REQUIREMENTS

10x100 Perfect Free on 1:30, 8x100 IM on 1:40, 400 Kick for time under 7:00

EQUIPMENT

Swimsuit, Cap, Goggles, Fins, Kickboard, Snorkels, Water bottle, Pull buoy, Hand Paddles

SWIM MEET EXPECTATIONS

Expected to Attend Meets, Especially Championship Meets

TIME STANDARDS

Must have a MINIMUM of 1 Regional Cuts, and/or COACHES DECISION

MEMBERS

20-25 swimmers per Season

ATTENDANCE REQUIREMENT

60% of all practices

 


      PATRIOT     

AGE RESTRICTIONS 9th-12th GRADE (14 - 18 years old - High School)
DISTRICT RESTRICTIONS IN DISTRICT Priority
Goals Advanced training for competition
PRACTICE SCHEDULE 5+Times/Week 1 Hour 45 Minutes
DRYLAND Advanced Resistance Training (45-60 Minutes)
SKILL/TRAINING REQUIREMENTS

10x100 Perfect Free on 1:20, 8x100 IM on 1:30, 400 Kick for time under 6:30, 1 ISI State cut or 4+ Regional time standrards

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel, Pullbouy, Paddles, DragSox
SWIM MEET EXPECTATIONS Expected to Attend Meets. REQUIRED to attend Championship Meets
TIME STANDARDS Must have a minimum of 2 Regional cuts
MEMBERS 20-30 Swimmers per Season

      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 SUMMER Sectional cut, FUTURES Cut, and/or HEAD COACHES decision.
MEMBERS NO LIMIT!
 
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