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Groups

 

 

PURPLE  |  BLUE  |  ORANGE  |  SILVER  | GREEN |  GOLD

 

 

 

 

 

PURPLE Group (Beginner)

 

Age: 5-7 years of age

Skill Requirement: Introductory level with previous lesson experience
Must know freestyle and backstroke

Practices: 2 practices per week/45 minutes per practice

Basic Goals: Introduction to team/group training environment
Interest/Fun/Games
Learn correct body position
Learn correct breathing technique
Learn streamlining
Develop a foundation in Freestyle and Backstroke, and a basic understanding of Breaststroke and Butterfly
Develop kick
Learn workout habits

Dry Land Program:

Body Weight Exercises

Stroke Refinement Activities


Equipment: One Piece Swimsuit
Cap
Goggles

Test Sets: Group skills checklist 

   


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BLUE Group (Developmental)

 

Age: 7-8 years of age

Skill Requirement: 25 yards of freestyle with rotary breathing
25 yards of backstroke

Practices: 3 practices per week/45 minutes per practice

Basic Goals: Set technique foundation in all 4 strokes
Learn drill progression
Begin aerobic development
Improve kicking
Attend swim meets
USA Swimming start certification
Begin racing skills
Perform legal 200 IM

Dry Land Program: Stroke simulation
Games

Equipment: Water bottles
One Piece Swimsuit
Cap
Goggles

Test Sets: 200 IM Swim
200 IM Kick
 

 

 

 

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ORANGE Group (Developmental)

 

 

Age: 8-10 years of age

Skill Requirement:

50 yards of Freestyle with rotary breathing
50 yards of Backstroke
25 yards of Breaststroke

25 yards of Butterfly


Practices: 4 practices per week/60-75 minutes per practice

Basic Goals: Begin aerobic base training and interval training
Advance technique foundation in all 4 strokes
Continue kick strengthening
Meet participation
Practice and refine race skills

Dry Land Program: 2 times per week
Introduction to warm up and stretching
Body strength exercises
Stroke simulation
Games

Equipment:

Water bottles
One Piece Swimsuit
Cap

Goggles

Kick Stick


Test Sets: 500 Free
400 Kick
16x50 Free on 1:00

   

 

 

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SILVER Group (Advanced)

 

 

 

Age: 11-12 years of age

Skill Requirement: 16x50 free on 1:00
400 Kick under 8 minutes
500 Free under 9 minutes

Practices: 6 practices per week/90 minutes per practice

Basic Goals: Big aerobic build
Emphasis on 100's of stroke and 200 IM
Refined race tactics
Consistent dry land training
Train all 4 strokes
Continue to strengthen kick
Age Group Champs and Regional - Top 20
Master drills used by CATS

Dry Land Program: 2-3 times per week
Begin shoulder strengthening
Advanced core and stabilization development
Body weight circuit
Games

Equipment: Kickboard
Fins
Snorkel (Front mounted)
Water bottles
Sandals
Swimsuit
Cap
Goggles

Test Sets: 16x100 Free hold fastest interval
10x100 IM hold fastest interval
400 Kick for time
10x50 OFF BLOCK for time

   

 

 

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GREEN Group

 

 

 

Age: 13-14 years of age

Skill Requirement: 100 yards of Freestyle with rotary breathing
100 yards of Backstroke
100 yards of Breastroke
100 yards of Butterfly

Practices: 5 practices per week/75-120 minutes per practice

Basic Goals: Aerobic training
Emphasis on 100's and 200's of stroke
Train all 4 stroke
Kick strengthening
Stroke technique development

Dry Land Program: 3-4 times per week
Warm up and stretching
Running and other aerobic work
Body weight circuits
Games

Equipment:
 

Test Sets: 16x100 Free hold fastest interval
10x100 IM hold fastest interval
400 Kick for time
10x50 OFF BLOCK for time

To be considered for 
Gold Group:

Gold:
10x100 Free on 1:20 (yards) with 3 fly kicks & 2 strokes without breath after each wall
8x100 IM on 1:30 (yards) with legal turns

 

 

 

 

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GOLD Group (Advanced)

 

 

Age: 15 and Older

Skill Requirement: 10x100 Free on 1:20 (yards)
8x100 IM on 1:30 (yards)
Gold 1 - at least one State Cut or Sectional meet cut

Practices: 8-9 practices per week/75-180 minutes per practice

Basic Goals: Advanced training for competition
Stretching, and a wide range of dry land including
some weight training will be predominant throughout
the season.
Swimmers must have coach's approval to participate
in this group and be willing to travel and compete in
national and international meets.

Dry Land Program: 5-7 times per week
Shoulder strengthening
Advanced strength training and stabilization development
Body weight circuit
Games

Equipment:

Kickboard
Pullbuoy
Paddles (best if you have small & big)
Fins
Snorkel

DragSox (Mostly Small...ask coach for size)
Tires

Water bottles
Swimsuit (NO JAMMERS FOR BOYS)
Cap
Goggles
Deck sandals


Test Sets: 400/500 Free Modified T-30
5x100 MS OFF BLOCK on 5:00

Travel meets requirements: In order to attend a championship meet outside of the state of Illinois a swimmer must attend 85% of practices for that given season.  This rule applies to Speedo Sectionals, USA Junior Nationals, USA Nationals, US Open and Olympic Trials.