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Training Groups

Minnows  (Meets 3 days per week for 45 minutes)

This is an entry level practice group.  Swimmers in this group should be comfortable putting their face in the water, jumping in from the side, diving underwater and are at least 4 years old.

This group is designed to teach basics such as:

-Front crawl (freestyle)

-Backstroke

-Kick on back, side, front, and underwater.  With and without a kickboard.

-Diving/bottom retrieval in 4-6 ft. of water.

-Head first entry from side of pool from a kneeling and standing position.


Red Group  (Meets 3 days per week for 1 hour)

This group is designed to teach swimmer the basics of competitive swimming.  Swimmers in this group must be able to complete a length of the pool both freestyle and backstroke from a start.  

Swimmers in this group will be expected to regularly complete the following benchmark swims:

-200 yard/meter kick for time.

-100 yard/meter freestyle for time.

This group is designed to teach the following skills:

-Become proficient at freestyle and backstroke.  Breathing to side, flutter kick, etc.

-Learn flipturns

-Learn starts from blocks.

-Begin attending meets.  (Many meets include 8 & U events with 25/yard races for all 4 strokes)

-Ability to complete 400 – 1000 yards/meters average per session.

-Entry level dry-land exercises such as stretching, jumping jacks etc

     *Swimmers must move to White group upon reaching age 9.


White Group  (Practices 4 days/week for 1 hour or 3 days/week for 1.5 hours depending on season)

This group is designed to build on a swimmers skills.  Swimmers in this group must be able to complete a 50 freestyle and 50 backstroke from the blocks with legal turns and finishes.

Swimmers in this group will be expected to regularly complete the following benchmark swims:

-400 yard/meter kick for time.

-200 yard/meter freestyle for time.

-6 X 25/50 yard freestyle for time.

-100 yard/meter individual medley for time.

Other skills include:

-Mastering freestyle and backstroke.

-Begin learning breaststroke and butterfly.

-Learn starts and turns for all strokes.

-Begin using pace clock.

-Attend some meets.  Begin learning to swim medley events as well as longer events like the 200 free.

-Ability to complete 400 – 1500 yards/meters average per session.

-Entry level dry-land exercises such as push ups, crunches, leg lifts and squats.

      *Swimmers in this group must move to Blue group upon reaching age 13.


Blue Group  (Practices 5 days per week for 2 to 2.5 hours)

This group is designed to help swimmers master all four strokes including turns and starts and begin to achieve division and state cuts.  Members who are between age 13 and 15 will automatically move to this group.  Younger swimmers may move to this group by successfully completing the following test set:

- 8 X 100 Freestyle @ 1:45

- 5 X 100 I.M. @ 2:00

Swimmers in this group will be expected to regularly complete the following benchmark swims:

-600 yard/meter kick for time.

-500 yard/400 meter freestyle for time.

-6 X 50 yard/meter freestyle for time.

-200 yard/meter i.m. for time.

Other skills include:

-Ability to complete 2000 – 4000 yards/meters average per session.

-Begin interval training and use of pace clock.

-More challenging dry-land exercise including but not limited to stretch cords, planks, burpees.

-Begin attending away meets and swimming more challenging events.


Senior/Diamond Group

This group is designed to help swimmers achieve a high level of conditioning and mastery of all aspects of the sport.  Swimmers in this group will be looking to qualify for and compete in championship meets including Divisional, State, Zone and beyond.  This is our highest level group with the highest level expectations.  Swimmers who have completed 8th grade will move to this group automatically.  Younger swimmers may qualify for this group by successfully completing the following test set:

- 10 X 100 Freestyle @ 1:30

- 5 X 200 I.M. @ 3:30

         -OR-

Have sanctioned times in all standard events including: 

1650 Free, 500 Free, 400 I.M., 200 Fly, 200 Back, 200 Breast. 

Swimmers in this group will be expected to regularly complete the following benchmark swims:

-1000 yard/meter kick for time.

-1650 yard/1500 meter freestyle for time.

-6 X 100 yard/meter freestyle for time.

-400 yard/meter I.M. for time.

Other skills include:

-Ability to complete 4000 – 8000 yards/meters average per session.

-Advanced mastery of the sport including race strategy and advanced conditioning.

-Advanced interval training.

-Advanced dry-land exercise with longer durations and sets.