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Training Groups

Developmental

This is an entry level practice group designed to teach basics such as:

-Front crawl (freestyle)

-Kick on back

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

-Kicking with a kickboard.

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


Red Group

This group is designed to teach swimmer the basics of competitive swimming.  Practices are 1 hour 3 times per week.  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.

Other skills include:

-Learning freestyle and backstroke.

-Learn starts from blocks.

-Begin attending meets.

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

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

White Group

This group is designed to teach swimmer the basics of competitive swimming.  Practices are 1.5 hours 4 days per week.  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.

-Begin attending meets.

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

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


Blue Group

This group is designed to help swimmers master all four strokes including turns and starts and begin to achieve division and state cuts.  Practices are 2-2.5 hours 5 times per week.  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.