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Squad Descriptions

Training Squad Descriptions

Foundation Squads Ages: 8 & Under

The Foundation Squads serve as the entry level to our program for swimmers ages 8 & under. The purpose of these squads is to teach the 4 competitive strokes, turns, and starts. We will introduce racing during practice and local competitions. Daily emphasis will be skill development and fun! Time slots and days will be determined by survey for what works best for your family. 

Attendance: No requirements, but recommend 2 times each week.

Entrance Requirements

  1. 50 yard freestyle with side breathing
  2. 25 yard backstroke

Training Offered: 3x week for 60 minutes (20 min land / 40 min water)

Swim Meets: Optional, but encouraged to try local home meets. Competitive experiences will also be introduced during normal training times.

Goals of the Foundation Squads

  • Swim 200 freestyle with correct turns
  • Swim 100 IM and 100 backstroke
  • Perform track start and backstroke start
  • Push-off and streamline to flags with a dolphin kick
  • Acquire basic understanding of the pace clock

 

Evolution 3 & 4 Ages: 9-11

Attendance: No requirements, but recommend 2-3 times each week.

Entrance Requirements

  1. 50 yard freestyle with side breathing
  2. 25 yard backstroke

Training Offered: 3x week for 75 minutes (30 min land / 45 min water), EV3 will be offered Mon/Wed/Sat & EV 4 will be offered Tue/Thur/Sat  Time slots and days will be determined by survey for what works best for your family. 

Swim Meets: Optional, but encouraged to try local home meets. Competitive experiences will also be introduced during normal training times.

Goals of the Evolution 3 & 4 Squads

  • Develop consistent attendance habits
  • Swim 200 freestyle with correct turns
  • Swim 100 IM and 100 backstroke
  • Perform track start and backstroke start
  • Push-off and streamline to flags with a dolphin kick
  • Acquire basic understanding of the pace clock

 

Evolution 2  Ages: 9-11

Entrance Requirements:

  1. 200 freestyle with correct turns
  2. 100 backstroke
  3. 100 IM

Training: 5x week, for 75 minutes (30 min land / 45 min water)

Attendance: No requirement, but 3-4 sessions per week encouraged

Swim Meets: Expected to attend team meets approximately once per month

Goals of the Evolution 2 Squad

  • Develop consistent practice attendance prior to moving to next level
  • Complete USA-S IM Ready program in competition
  • Athletes know their attitude & effort affects how they swim and how others around them swim
  • Perform all turns and push-offs efficiently
  • Perform track start and backstroke start effectively
  • Athlete is motivated to listen to coaches and try to improve
  • Courteous to other swimmers in pool
  • Qualify for Divisional Championships

 

Evolution 1  Ages: 9-11

Entrance Requirements:

  1. 3+ divisional cuts for current age
  2. Must have swum 200 IM in competition
  3. Consistent attendance in prior training squad 3+ times per week

Training Offered: 6x week, for 75 minutes (30 min land / 60 min water)

Attendance: None required, but expected attendance is 80% or higher

Swim Meets: expected to attend team meets approximately once per month and team championship meets in December, March & July.

Goals of the Evolution 1 Squad

  • Create great practice habits by showing up to early and ready to learn
  • Complete USA-S IMX & IMR challenge in competition
  • Learn goal setting
  • Reduce swimmer's drag and increase swimmers efficiency
  • Increase fluidity during turns
  • Mastery of pace clock during workout
  • Swimmer is courteous to other swimmers in the group
  • Qualify for Divisional & State Championships

 

Junior 3 Ages: 12-14

Attendance: No requirements, but recommend 3-4 times each week.

Entrance Requirements

  1. 50 yard freestyle with side breathing
  2. 25 yard backstroke

Training Offered: 5x week for 90 minutes (30 min land / 1 hour water)

Swim Meets: Optional, but encouraged to try local home meets. Some competitive experiences will also be introduced during normal training times.

Goals of the Junior 1 Squad

  • Develop consistent attendance habits
  • Swim 200 freestyle with correct turns
  • Swim 100 IM and 100 backstroke
  • Perform track start and backstroke start
  • Push-off and streamline to flags with a dolphin kick
  • Acquire understanding of the pace clock in training

 

Junior 2 Ages: 12-14

Attendance: No requirements, but recommend 4-5 times each week.

Entrance Requirements

  1. 300 yard freestyle with correct turns
  2. 200 IM legally done in competition
  3. 100 yard backstroke in competition

Training Offered: 6x week for 90-120 minutes (30 min land / 60-90 min water)

Swim Meets: Expected to attend team meets approximately once per month.

Goals of the Junior 2 Squad

  • Develop consistent practice attendance prior to moving to next level
  • Complete USA-S IM Ready program in competition for current age group
  • Athletes know their attitude & effort affects how they swim and how others around them swim
  • Perform all turns and push-offs efficiently
  • Perform track start and backstroke start effectively
  • Athlete is motivated to listen to coaches and try to improve
  • Courteous to other swimmers in pool
  • Qualify for Divisional Championships

 

Junior 1 Ages: 12-14

Entrance Requirements:

  1. 3+ divisional cuts for current age
  2. Must have swum 200 IM & 500 free in competition
  3. Consistent attendance in prior training squad 4+ times per week

Training: Offered 6x week, for 2 hours (30 min land / 90 min water)

Attendance: 5-6 sessions expected each week

Swim Meets: expected one full weekend competition per month plus team championship meets in December, March & July

Goals of the Junior 1 Squad

  • Complete USA’s swimming IMX challenge
  • Prepare for Senior level squads by increasing training commitment & consistency
  • Create good body positions in all four competitive strokes
  • Reduce swimmer's drag and increase efficiency
  • Increase fluidity during turns
  • Mastery of pace clock during workout
  • Swimmer is courteous to other swimmers in the group
  • Create great practice habits by showing up to workout early and ready to learn
  • Continue to learn goal setting
  • Qualify for Divisional, State & Zone Championship Meets

 

Senior 2 Ages: all high school/college

Entrance Requirement:

  1. High School Age or older. 8th graders may be considered during the spring/summer season
  2. Familiar with the four  strokes and all starts & turns

Training: Offered 6-10x week, for 1-3 hours including both dryland & swimming sessions

Attendance: none required, but 80% or greater is encouraged

Swim Meets: expected one full weekend competition per month on average & participate in team championship meets as qualified

Goals of the Senior 2 Squad

  • Increase stroke efficiency in training & competition
  • Increase power & strength
  • Learn leadership skills
  • Understand race strategy
  • Learn goal setting, analysis and seasonal review of results
  • Qualify for Divisionals, Senior State &  Sectionals

 

Senior 1 Ages: all high school/college

Entrance Requirement:

  1. High School Age or older.
  2. Consistent year-round attendance in previous training squad
  3. 2+ Senior State

Training: Offered 6-10x week, for 1-3 hours including both dryland & swimming sessions

Attendance: 80% required year-round, 90% or higher expected

Swim Meets: expected one full weekend competition per month & participate in team championship meets as qualified

Goals of the Senior Squad

  • Increase stroke efficiency in training & competition
  • Increase power & strength
  • Demonstrate leadership skills
  • Implement race strategy in competitions
  • Improve use of goal setting, analysis and seasonal review of results
  • Qualify & perform at Sectionals, Junior Nationals, Senior Nationals & Olympic Trials