Training Groups

JAWS Training Groups—Revised 8/20/2015

The final decision on group placement or advancement will be made at the discretion of the coaching staff.


  • Introduction to competitive swimming strokes
  • Learn to establish proper body position on front and back
  • Develop proper streamline and kick
  • Expected to attend home meets


  • Proper body position on front and back
  • Proper streamline
  • Establish good swimming fundamentals
  • Proficient in free and back, able to swim a 50 in each stroke
  • Teach dive, racing starts and turns
  • Expected to attend home meets and conference


  • Proper head position and body line on all strokes
  • Proper rhythmic breathing
  • Proper technique in all strokes
  • Perform turn basics, proper hand touch and basic start
  • Introduce how to read the pace clock
  • Introduce stroke drills, recognition of basic terminology and “competitive” goal-setting
  • Training baselines- 50’s of each stroke, 100 IM, 200 free
  • Expected to attend home meets, conference and 1 travel meet
  • 2,000-3,000 yards maximum


  • 1,000 points IM Ready (IMR)
  • Reinforce and perfect all strokes
  • Reinforce and perfect all stroke drills and recognition of terminology
  • Learn and always perform proper racing turns and starts
  • Expected attendance at meets designated for groups (6+ per 12 months)
  • Able to race 100’s in all strokes, 200 IM and 500 Free
  • Able to read workouts and begin to work independently
  • Perfect pace clock reading and interval training
  • Introduction of test sets
  • Begin to learn all best times in individual events
  • Training Baselines: 8x100 Free on 2:00 or better, 4x100 IM on 2:30 or better
  • Introduce long-term competitive goals, matched with necessary training goals/commitment (seasonal goal setting meetings with coaching staff)
  • Begin to demonstrate knowledge of “that which you can control”, visualization, and other mental strategies regarding competition
  • Introduction and awareness to nutrition as a “dry-land” tool in swimming as well as in every-day life
  • 3,000-4,000 yards maximum


  • Reinforce and perfect all strokes, starts and turns
  • Continue to perfect stroke drills and terminology
  • Introduction of advanced stroke drills
  • Introduce seasonal and year round training phases including dry-land(non-weights)
  • Begin to learn and recognize how sets target and affect training zones and adaptations
  • Able to read workout and work independently
  • Know all times in all events
  • Training Baselines: 10x100 on 1:45 or better, 4x200 IM (<30s rest)
  • Improved matching of competitive goals with necessary training goals/commitment and increased participation in seasonal goal setting meetings
  • Reinforce and perfect knowledge and use of mental aspects of competition, as well as awareness of proper nutrition and its impact on training and competitive outcomes
  • Expected attendance at meets designated for group (4-6 per season)
  • Perfect pace clock reading, interval training and completion of test sets
  • Able to race 100’s in all strokes, 200 IM, 500 Free
  • 5,500 yards maximum


  • Reinforce the perfection of all strokes
  • Perfect all stroke drills and mastery of advanced drills
  • Continue seasonal training phases ( year around swimming)
  • Double practices, dry-land (including weight training) on per child basis
  • Know all times in all events
  • Expected attendance at meets designated for group (specific to individual season plan)
  • Perfect recognition of how sets target training zones and adaptations
  • Increased awareness and adherence to proper nutrition and use of mental approaches to racing and race tactics
  • Perfect matching of competitive goals with training goals and commitment level
  • Begin to demonstrate ability to independently set goals, and increase communication with coaching staff to adjust training and competitive plans accordingly
  • Able to race 200’s in all strokes, 400 IM and 500 free
  • 5,500-7,000 + yards per practice