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GROUPS

PATRIOT AQUATIC CLUB

TEAM GROUP STRUCTURE DESCRIPTIONS


     NOVICE     

AGE RESTRICTIONS K-2nd GRADE (5 - 8 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 begin the foundations of all 4 strokes.  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 Dynamic Stretch, Stroke simulation, Games (in and out of water)
SKILL/TRAINING REQUIREMENTS

Introductory level with previous lesson Experience.  Must know freestyle and backstroke.

EQUIPMENT Swimsuit, Cap, Goggles
SWIM MEET EXPECTATIONS No Meets
MEMBERS 15-20 Swimmers

 


 

     BRONZE     

AGE RESTRICTIONS 2nd-4th GRADE (7 - 10 years old)
DISTRICT RESTRICTIONS IN DISTRICT ONLY
GOALS

The goals of this group are to set the foundation for all four strokes.  Start learning the team drill progression.  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.

PRACTICE SCHEDULE 4 Times/Week, 1 Hour
DRYLAND Dynamic Stretch, Stroke simulation, Games (in and out of water)
SKILL/TRAINING REQUIREMENTS

25 yards of Freestyle with bilateral breathing, 25 Yards of Backstroke, Basics of Breastroke and Butterfly

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle
SWIM MEET EXPECTATIONS Home Meets Only
MEMBERS 20-30 Swimmers per season

 


     SILVER     

AGE RESTRICTIONS 3rd-6th GRADE (9 - 12 years old)
DISTRICT RESTRICTIONS IN DISTRICT ONLY
GOALS

The goal of this group is continue to learn the technique foundations of all four strokes while taking more advanced steps.  Will continue the kicking development while teaching more basic aerobic base and interval training. Continue to refine racing skills.

PRACTICE SCHEDULE

4 Times/Week, 1 Hour 15 Minutes

DRYLAND Dynamic Stretch, Stroke simulation, Basic body Weight Movements (20 Minutes)
SKILL/TRAINING REQUIREMENTS

50 Yards of Free with bilateral breathing, 50 Yards of Backstroke, 25 yards of Breaststroke, Basic Butterfly Techniques. Basic understanding of interval training and utilizing a pace clock.

EQUIPMENT Swimsuit, Caps, Goggles, Water bottle, Kickboard, Fins
SWIM MEET EXPECTATIONS Home Meets Required, Away Meets Optional
MEMBERS 30-40 Swimmers per Season

 


     GOLD     

AGE RESTRICTIONS 4th-6th GRADE (9 - 11 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). 

SKILL/TRAINING REQUIREMETNS

100 yards of Free with lateral breathing, 100 yards of Backstroke, 50 yards of Breast, 25 yards of butterfly, 16x50 Perfect Free on 1:00, 12x50 IM transition on 1:05, 400 Kick under 8:00

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel
SWIM MEET EXPECTATIONS Expected to Attend Meets, Especially Championship Meets
TIME STANDARDS 9-10 Must have 2 Regional Cuts, 11-12 must meet group expectations.
MEMBERS 20-25 Swimmers Per Season


     PLATINUM     

AGE RESTRICTIONS 4th-6th GRADE (10 - 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).

SKILL/TRAINING REQUIREMETNS

100 yards of Free with lateral breathing, 100 yards of Backstroke, 50 yards of Breast, 25 yards of butterfly, 16x50 Perfect Free on :50, 12x50 IM transition on :55, 400 Kick under 8:00

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel
SWIM MEET EXPECTATIONS Expected to Attend Meets, Especially Championship Meets
TIME STANDARDS 10y Must have STATE CUTS, 11-12 must have REGIONALS
MEMBERS 20-25 Swimemrs per Season

 


     GREEN     

AGE RESTRICTIONS 7th-12th GRADE (13 - 17 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 try and master the team drill progression and strong underwaters.  They will also hve a consistent dryland program along with aerobic training.

PRACTICE SCHEDULE 5 Times/Week, 1 Hour 30 Minutes 
DRYLAND

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

SKILL/TRAINING REQUIREMENTS

100 yards of Free with lateral breathing, 100 yards of Backstroke, 50 yards of Breast, 25 yards of butterfly

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel 
SWIM MEET EXPECTATIONS Home Meets Required, Away Meets Optional
MEMBERS 30-40 Swimmers per Season

 


     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)
SKILL/TRAINING REQUIREMENTS

10x100 Perfect Free on 1:30, 8x100 IM on 1:40, 400 Kick for time under 7:00, 2+ Regionals Time Standards

EQUIPMENT Swimsuit, Cap, Goggles, Water bottle, Kickboard, Fins, Snorkel, Pullbouy, 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

 


      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, Especially 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 EXPECTATIONS

SPRING = 90%, SUMMER = 95%

TIME STANDARDS Must have 1 SUMMER Sectional cut, and/or HEAD COACHES decision.
MEMBERS NO LIMIT!
 
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