Group Structure
Performance: Coaches Invitation
 
Equipment – Kickboard, Pull-Buoy, Fins, Snorkel, Paddles, Drag Suit
Practice Recommendation – Coaches Recommendation (Individual Basis)
Emphasis – Our Performance group consists of the most dedicated and highest performing athletes on our Team.  Swimmers in this group will sit down with the head coach and set up a training plan that is consistent with pursuing and achieving their goals.  Swimmers will have 10 practice opportunities per week, and 3 drylands that will consist of a variety of core, plyometric, and weight based training.  Upon being invited to join this training group, swimmers and their parents will meet with the head coach to best determine if all parties are prepared to commit to the group. 
 
 
 
Senior: High School
 
Equipment – Kickboard, Pull-Buoy, Fins, Snorkel, Paddles
Practice Recommendation – 5 per week
Emphasis – Our Senior group consists of High School swimmers not quite ready to train at the Performance level.  Swimmers in this group have 7 practice opportunities per week and the accompanying drylands that our Performance group participates in.  There are no practice expectations for this group, besides swimmers coming to practice being prompt, prepared, and friendly with their teammates and coaches.  Swimmers are encouraged to practice 3 or more times per week, and compete several times per season. 
 
 
 
Junior: 12-14 year-olds
 
Equipment – Kickboard, Pull-Buoy, Fins, Snorkel, Paddles, Drag Suit
Practice Recommendation – 4-6 per week
Emphasis – Our Junior group is made up of advanced, excited middle schoolers!  Swimmers in this group will have up to 8 practice opportunities per week and 3 drylands.  There will be a continued emphasis on skill development, but practices will mostly center around advanced training and introduction to race strategy.  Swimmers will be expected to be confident underwater kickers and proficient in all four competitive strokes.  Clock management is a must, and swimmers should plan to represent SST in all Championship meets for which they qualify. 
 
 
 
Black: 9-12 year-olds
 
Equipment – Kickboard, Fins, Snorkel
Practice Recommendation – 3-5 per week
Emphasis – Our Black group will continue to develop the positive training habits began in Red.  Swimmers will continue to improve their mechanics in all four competitive strokes, while being introduced to more advanced training.  There will be a strong emphasis on underwater kicking, and swimmers will participate in expanded dryland training.  Swimmers in this group must be proficient in all four competitive strokes, able to follow basic intervals, and prepared to represent SST in all Championship meets for which they qualify. 
 
 
 
Red: 7-12 year-olds
 
Equipment – Kickboard, Snorkel
Practice Recommendation – 2-3 per week
Emphasis – Our Red group focuses on improving efficiency and mechanics in all four competitive strokes, while continuing to develop racing starts and turns.  Basic training skills will be refined, such as interval training and clock management.  Dryland and warm-up routines are introduced to improve coordination, balance, and motor skills.  Swimmers in this group must be proficient in Freestyle, Backstroke, and either Breaststroke or Butterfly. 
 
 
 
Stroke: 6-9 year-olds
 
Equipment – Provided @ Sheridan
Practice Recommendation – 2 per week
Emphasis – Our Stroke group focuses on building proficient competitive Freestyle and Backstroke while developing Breaststroke and Butterfly.  Much of their time in the pool will be spent developing efficient body positioning driven by strong kicks.  Swimmers will learn basic racing starts and turns, while practices will be geared toward introducing more competitive swimming components. 
 
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