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Training Groups

CGAC Training Groups and Descriptions

CGAC has practice and training groups for all ages, abilities and skill levels.  This is determined by a swimmer evaluation with a CGAC Coach. 

Click here for a complete list of equipment needed for each training group.

Practice times may be subject to change based on pool availability, inclement weather, & team meets.  Schedules can be found on the "Group Calendars' tab (when you are logged into our team website). 

Swim Lessons

  •  Individual lessons conducted in a one-to-one child to instructor basis
  • 30 minutes in length and include 5 nights of instruction
  • Children out of diapers and up are accepted.
  • Cost of $70 per swimmer
  • Spring session information is underway and summer lesson program is now posted on our website under the Swim Lessons tab. Click here for more information about swim lesson program. 

Sharks and Minnows

Overview:  An introductory swimming program that introduces swimmers to skills and stroke mechanics for competitive swimming development.  An important objective for this group is to develop a love for swimming through fun games and activities in the water.

Swim meets: None required

Equipment needed: training swim suit, goggles, cap

Attendance: 6 week session. Practice 2 days per week. Session dates as posted under group tab.

Practices held at CGHS pool.

SHARKS & MINNOWS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

6:15PM-7:00PM

OFF

6:15PM-7:00PM

OFF

OFF

OFF

 

WHITE TEAM

Overview:  The program focus of the White team is stroke development and teaching all four competitive strokes and starts and turns through positive reinforcement and immediate feedback. An important objective for this group is to develop a love for swimming through fun games and activities in the water. Swimmers are expected to continue developing self-discipline, respect for coaches and teammates, as well as age-appropriate social skills in a team environment. 15 minute introduction to dry land training is made and done during end of swimming.

Swim meets: We encourage participation at intra-squad swim meets and one or more CGAC hosted meet. Additional away meets are highly encouraged, but not required.

Equipment needed: training suit, competition team suit (or plain black suit), cap, goggles, kickboard.

Attendance: We encourage attending two practice days per week. Pick any 2 days. No Saturday practice.

Practices held at CGHS pool:*Practice times may change if there are meets at the pool.

WHITE TEAM

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

5:00PM-6:15PM

5:00PM-6:15PM

5:00PM-6:15PM

5:00PM-6:15PM

OFF

OFF

 

RED TEAM

Overview: The program focus of the Red Team builds on skill development, stroke construction, and refinement. Swimmers are introduced to interval sets, effort, and pace management. General education on learning how to train, manage hydration and nutrition levels before, during, and after practice begins at this level. Coaching staff directs swimmers in developing strong work ethics. Training geared toward endurance and strength and increased dry land training time. Basic racing concepts are introduced with stroke rate/stroke count, effective air exchange techniques during starts and turns, as well as event-specific breathing patterns.

Swim meets: We encourage participation at intra-squad swim meets. We expect all CGAC swimmers at this level to also participate in our three team-hosted meets per year. Participation at meets will be individually determined between coaches and parents, respecting each child’s own readiness and motivation. Additional meets are highly encouraged, but not required.

Equipment needed: training suit, competition team suit, cap, goggles, fins, kickboard, pull buoy

Attendance: We encourage attending at least 3 practice days per week. No Wednesdays. Pick any 3 days. Dryland last 30 minutes.

Practices held at CGHS pool:*If there is a swim meet, practice may change.

RED TEAM

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

5:30PM-7:00PM

5:30PM-7:00PM

OFF

5:30PM-7:00PM

OFF

8:30AM-10AM

 

BLACK TEAM

Overview: The program focus of the Black team devotes great attention to all 4 strokes and Individual Medley (IM) refinement. Starts, turns, transitions and finishes receive significant attention in the pre-race and race seasons, including reaction time, flight, entry and underwater work. Continued dry land training; Short-course racing demands an emphasis on underwater work. The increased proficiency will benefit the swimmer during the long course season as well.

Swim meets: Black team swimmers are expected to participate in three team-hosted meets per year. Participation in other USA-sanctioned swim meets is expected as scheduled.

Equipment needed: training suits, competition team suit, cap, goggles, kickboard, pull buoy, fins, snorkel

Attendance: We encourage attending 4 times a week. Pick any 4 days. Dryland last 30 minutes.

Practices held at CGHS pool:*If there is a swim meet, practice may change.

BLACK TEAM

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

5:00PM-

6:45PM

5:00PM-

6:45PM

5:00PM-

6:45PM

5:00PM-6:45PM

OFF

8:30AM-10AM

 

PRE-SENIOR I and II

Overview: The program focus of the both Pre-Senior groups is on swimming biomechanics with attention to every detail in stroke refinement and racing techniques. CGAC believes  age group swimming focus should be to develop a strong well rounded athlete. Swimmers are assessed individually and attention goes into building around strengths while, at the same time, diligently working on improving swimmers’ weaknesses. Swimmers advance in skill, strength, distance and endurance. Increased training, attendance and an emphasis on challenging training and practice yardage goals are established.

Swim meets: Pre-Senior swimmers are expected to participate in the three team-hosted meets per year. Participation in other USA-sanctioned swim meets is expected as scheduled.

Equipment needed: training suits, competition team suit/technical competition suit for championships, cap, goggles, kickboard, pull buoy, fins, snorkel, hand paddles, nose plug, drag suit is optional

Attendance: We encourage attending five to six times a week. Pick any 5 days. Dryland first 30 minutes.

Practices held at CGHS pool: *If there is a swim meet, practice may change.

PRE-SENIOR 1 AND PRE-SENIOR 2 TEAMS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

PS I

5:30P-7:30P 

PS I

5:30P-7:30P

PS I

5:30P-7:30P

PS I

5:30P-7:30P

OFF

ALL PRE-SENIOR 

 

8:30AM-

10:30AM

 

PS II

5:00P-7:00P

PS II

5:00P-7:00P

PS II

5:00P7:00P

PS II

5:00P-7:00P

OFF

 

SENIOR/HIGH SCHOOL TEAM

The Senior Team consists of year-round swimmers, typically of high school age or above, who are very motivated and goal-driven. Swimmers entering this program have significant swimming career achievements. At the core of the program is a cyclical annual training plan crafted to peak the swimmers two to three times per year in accordance with the meet schedule.  400 IM and 400-1650 freestyle events become benchmark for training and testing. All energy systems are emphasized, including lactate tolerance training. There is a increased focus on stroke refinement, starts, turns and transitions. Test sets established for swimmers to reach goals and maximum ability. Number of practices increase with introduction of morning practices.

Swim meets: Participation in meets will be individually determined between coaches and parents and as governed by IHSAA rules for competition. 

Equipment needed: training suits, technical/competition team suits, cap, goggles, kickboard, pull buoy, fins, snorkel, hand paddles, nose plug, drag suits, old pair of sneakers and t-shirt

Attendance: We highly recommend six times per week, increasing to eight times per week during season (three days a week of twice per day plus two days of once per day).

Practices held at CGHS pool:*Morning practice begins at 5:45 during high school swim season. Otherwise,morning practice begins at 6am during summer and off-season.

SENIOR/HIGH SCHOOL TEAM

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY 

SATURDAY

MORNING*

6AM-7AM

MORNING

6AM-7AM

MORNING

6AM-7AM

MORNING

6AM-7AM

MORNING

6AM-7AM

MORNING 7AM-9AM

AFTERNOON

3PM-5PM

AFTERNOON

3PM-5PM

OFF

AFTERNOON

3PM-5PM

AFTERNOON

3PM-5PM

OFF

 

Moving between training groups: When swimmers join CGAC, or when current swimmers are looking to advance to a higher practice level, the coaching staff will ask the swimmers to complete a test set as a means of determining what level each swimmer should be in. Test sets are based on the required ability levels outlined in the previous section. All swimmers are placed in groups based on their ability as demonstrated in the test set. In addition, consideration will be given to the swimmer’s maturity level as well as his/her ability to be successful in a particular group. Upon fulfillment of the group’s goals, swimmers may be promoted at the completion of long course and/or short course season.  In some instances, an assignment may be modified during the swim year, if the coaching staff believes a different squad would be more appropriate for the swimmer.