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Swim Groups

Central Iowa Aquatics offers eight training and practice groups for swimmers of all ages and ability. CIA's goal is to offer age specific training for all of our athletes geared towards challenging and developing each individual to the best of their abilities.

For questions about which training group is correct for your swimmer(s), please call us at 515-778-2841 or swim@centraliowaaquatics.org for more information or a free trial. Generally, swimmers will fall into one of the groups below;

 

Intro Group

The intro group is for swimmers just out of swim lessons who know both freestyle and backstroke. This group is all about keeping it fun!

Eligibility requirements:

  • Ability to do backstroke and freestyle.

About the group:

  • Butterfly and breaststroke will be taught in this group. Technique in all four strokes starts and turns. Dry-land introduction. Learn basic stroke drills.

  • 3x :45-minute practices per week, may include dryland

  • Major Goals: Preparation for entry in the Blue groups. Basic use of pace clock: 5-sec. intervals, etc. Ability to complete knowledge of all four competitive strokes. Develop legal turns in all strokes. Attend meets.

Equipment:

  • Snorkels and fins required

Blue 3 Group

This group is the first step in the Blue progression. It is for swimmers who know all four strokes but are new to competitive swimming.  We ask swimmers in this group to attend local meets. This group is also all about keeping it fun!

Eligibility requirements:

  • Ability to swim all 4 competitive strokes

About the group:

  • Emphasis on stroke & skill development, along with instruction of competitive swimming rules.  Kicking, breathing patterns and starts introduced.

  • 5x 1-hour workouts per week, may include dryland

  • Major Goals: Legal 100 IM. Basic use of pace clock: 5-sec. intervals, etc. Develop legal turns in all strokes

  • Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team. 

Equipment:

  • Snorkels, buoy and fins required

Blue 2 Group

The second phase of the Blue progression builds on the first phase. Blue 2 swimmers may already have competitive swimming experience. The emphasis for the group is stroke development and refining of skills in a positive and fun environment. Training principles are introduced and regular participation in USA Swimming meets is encouraged.

Eligibility requirements:

  • Swimmers age 10 & under, age 11-12 if new to the sport

About the group:

  • Kicking sets (including dolphin kicking) will receive greater emphasis. Breathing skills / technique in all strokes are stressed (bilateral breathing, etc.). Starts and turns will be part of the weekly plan.

  • 5x 1.5-hour workouts per week, may include dryland.

  • Major Goals: Basic use of the pace clock, leaving at intervals, when to start your next swim, etc. Improving turns will be stressed: use of the dolphin kick, underwater pull in breaststroke, backstroke dolphin, etc. Develop good IM swimming. Swimmers will be taught their best times and to swim for personal improvement (PR).

  • Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team. 

Equipment:

  • Snorkels, fins and buoy required 

Blue 1 Group

This group is the last group in the Blue pathway with a continued focus on stroke development and refining technique with positive and supportive coaching. In this group training principles and aerobic conditioning continue to advance and regular participation in USA Swimming meets is highly encouraged. 

Eligibility requirements:                                                           

  • Swimmers age 9 to 12

  • Competence in all 4 strokes

About the group:

  • Attendance and improved performance during conditioning sets are stressed. Stroke technique and racing skills are prioritized. Underwater dolphin kick & bi-lateral breathing are continued to be emphasized.

  • Major Goals: Knowledge of personal best times and improvement of those times throughout the year; develop technique and endurance base. Major meets include the Silver State and ISI Age Group State

  • Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team. 

Equipment:

  • Snorkel, buoy and fins required  

White 2 Group

The White 2 Group continues to focus on stroke development and refining skills. Aerobic conditioning begins to advance all the while in a fun and challenging environment. Regular participation in USA Swimming meets is highly encouraged. 

Eligibility requirements:

  • Swimmers age 8-11,

  • Must have ability to complete 10x100 SCY Free/1:45 with flip turns, 8x100 SCY IM/ 2:00 with legal appropriate turns, 8 x 100 kick flutter or dolphin on 2:10

About the group:

  • Swimmers should be ready for stroke, start and turn refinement. There is a continued focus on breath control and use of the dolphin kick while training and racing.

  • Basic stroke and kicking drills are reinforced, and conditioning becomes a more important factor in workouts.

  • Develop ability to swim “sets”. Basic use of pace clock: send-offs, 5-sec intervals, etc.

  • Workouts:  6 x 1.75 hours/week offered SCY

  • White 2 swimmers participate in basic dryland exercises.

  • Major Goals: Knowledge of personal best times and improvement of those times throughout the year. Major meets include the Silver State and ISI Age Group State. White 2 group participants are expected to train regularly to make transition into the White 1 group possible.

  • Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team.

Equipment:

  • Snorkels, fins and buoy required 

White 1 Group

The White 1 Group will build upon their skills and training from the previous group with a continued concentration on stroke technique and additional focus on endurance, this group also emphasizes a fun and challenging environment. Regular participation in USA Swimming meets and age group state meets is highly encouraged. 

Eligibility requirements:

  • Swimmers age 10-13, already have ISI State cuts and within reach of Zone qualifying standards

  • Can swim 10 x 100 Free @ 1:30 SCY, 10 x 100 IM @ 1:40 SCY and 10 x 100 kick flutter or dolphin on 2:00.

  • Swimmers must be in good health and have the training base necessary for the group. 

About the group:

  • This is the top of our Age Group program; expectations are high for the White 1 swimmer. Swimmers are offered 6 practice per week, with a minimum of 4 attended per week.

  • Individual and group goals will be established with a plan towards ownership of those goals and accountability as a group. Leadership will also be introduced.

  • Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team.  State participation is mandatory

  • Major Goals: ISI State Champs, Zone Championships, Sectionals if qualified. Develop workout and stroke improvement goals. This group has a special dedication to the sport of swimming.  Hard work and fun are emphasized.

  • Workouts: 5,000 to 6,000 yards per workout, 6 workouts per week, up to 12+ hrs pool time plus dryland.  

Equipment:

  • Snorkels, Buoy, Fins, paddles if age 12 and above and drag suits or sponges are required.  

Senior 2 Group

The Senior 2 Group is designed for swimmers preparing for state and local meets. Swimmers must be in at least 7th grade to participate.

Eligibility requirements:

  • Swimmers must have the ability to train in all four competitive strokes.

  • The Senior 2 group swimmers must display a positive and respectful attitude, be accountable, and be committed to the process. They must be a true teammate and care about not only their own individual success, but their teammates’ as well. The group dynamic and team culture are dependent on the expectation that each swimmer brings something important for the betterment of the group and the team. 

About the group:

  • Swimmers are offered 7 workouts per week and the opportunity to pursue and achieve goals on the local levels. The student-athlete in this group can balance commitments in other sports or activities. The attendance policy is consistent with what’s needed to achieve their full potential. Swimmers must adhere to the designated meets prescribed by the Coaching staff and follow the plan targeting success for the swimmer and the team. 

  • Additional activities include dryland, swimmer/coach conferences, meetings, team activities, etc. Appreciate the value of long-term commitment, setting/achieving goals and support in making choices consistent with stated goals.

  • Major Goals: High School State, Silver State, and ISI State meets

  • Workouts: 5,000-7,000 SCM/workout, up to 12+ hrs pool time/week plus dryland. The summer schedule offers additional opportunities and water time. 

Equipment:

  • Snorkels, paddles and fins required. 

Senior 1 Group

The Senior 1 Group is designed for swimmers committed to train for Sectional and National competition. Swimmers must be in at least 7th grade to participate.

Eligibility requirements:

  • The swimmer must have the ability to swim 15x100 SCY Free/1:15, 15x100 SCY IM/1:25, and 10x100 SCY Kick/1:50.

  • Swimmers must have Senior Sectional Qualifying time. Entry into the group will be based on coaches’ discretion. 

  • Swimmers must be in good health, injury free and can train in all four competitive strokes. The SR 1 group swimmers must have the training base for entry into the group and by previously demonstrating consistent high attendance over the previous seasons.

  • Swimmers must display a positive and respectful attitude, be accountable, and be committed to the process. They must be a true teammate and care about not only their own individual success, but their teammates’ as well. The group dynamic and team culture are dependent on the expectation that each swimmer brings something important for the betterment of the group and the team. 

About the group:

  • Swimmers are offered 8 workouts per week and the opportunity to pursue and achieve goals on the national levels. The student-athlete in this group needs to recognize that training at this level does not allow for full-time involvement in other sports or activities. The attendance policy is consistent with what’s needed to achieve their full potential. Swimmers are expected to maintain a high attendance of a minimum of 90%. Swimmers must adhere to the designated meets prescribed by the coaching staff, and follow the plan targeting success for the swimmer and the team.

  • Additional activities include dryland, swimmer/coach conferences, meetings, team activities, etc. Enjoy the process! Appreciate the value of long-term commitment, setting/achieving goals and support in making choices consistent with stated goals. 

  • Major goals: Senior Sectionals, Futures Championships, Junior Nationals Championships, Senior National Championships, and Olympic Trials.

  • Workouts: 5000-7000 SCY/workout, up to 14+ plus hrs pool time/week plus dryland. The summer schedule offers additional opportunities and water time. 

Equipment:

  • Snorkels, paddles and fins required.

 

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