Practice Groups

Traditional Program

These groups are the best avenue for swimmers of all ages, development, and levels of commitment to excel and enjoy the world of competitive swimming.  Swimmers in these programs are expected to attend swim meets.

Developmental Program 
(for swimmers 8 years old and younger)

A swimmer who has completed swim lessons, demonstrates a clear working knowledge of the four strokes, and a curiosity to explore the competitive side of the sport is ready to join our Mini Program.

The basics of all four competitive strokes are taught by coaches who are in the water with the swimmers. This group, designed for children 8 years old and younger, provides an internal focus on mechanics, while maintaining a fun, friendly, and interesting environment that focuses on advancing each swimmer’s grasp of the skills that are needed for competition.

The Age Group Program
(for swimmers ages 9 to 14)

This program is for swimmers, ages 9-14, who can legally complete 25 yards of all four competitive strokes, perform basic flip turns, and have the ability to dive. An enhanced approach to stroke mechanics, along with skill appropriate conditioning and race preparation activities are the focus at this level of our program.

Each swimmer in this program will develop a consistently advancing skill set, a healthy desire to pursue the various levels of competitive swimming, and a positive approach towards participation in a structured practice environment. Regardless of age or skill development, each swimmer will develop an enhanced grasp of stroke technique, fitness, race strategy, and goal setting.

Senior Program
(for swimmers 13 years and over)

This program is aimed at high school aged swimmers, 13 –18 years old, with strong technical development, a desire to enhance their skills, a willingness to participate in local competition, and the physical capability to train in a structured practice environment.

The highest training level offered in DST’s Traditional Program, this group is designed to offer High School age swimmers the opportunity to participate in an advanced training and competition environment. It is also a transitional group for those swimmers displaying the commitment and desire to advance on to the National Program . A balanced training program is designed to prepare athletes to set and achieve goals through heightened physical, mental, and time commitments.

 

National Program

These groups are designed to challenge swimmers with an advanced skill set and solid conditioning/competitive backgrounds.  Swimmers must meet minimum standards for these groups, and must be invited by the coaching staff.

Junior Nationals

The Junior National Program is designed to challenge age group swimmers (9-14 years old) who have progressed through our traditional program to reach the higher levels of age group competition. Each swimmer is expected to make an 11 month commitment to the sport. This group is intended to create a training environment that is focused on success at championship meets. Swimmers are expected to fully participate in a year-round competition schedule, and commit to a coach advised, age appropriate practice schedule. Candidates must possess championship qualifying standards, and will be selected by the coaching staff.

Senior Nationals (Senior National Blue and Senior National Yellow)

The Senior National groups are designed for athletes with aspirations of swimming at the national and international level. Each swimmer is expected to make a 6 day per week (9 sessions), 12 month a year commitment. Prior to joining the group, athletes must be qualified to compete at USA Swimming’s Future Champions, and have demonstrated the physical and mental ability to complete rigorous training on a consistent daily basis. Athletes and their families must fully understand and support the time commitment required to reach the highest levels of the sport. A meeting with the coaching staff is required before registering for the group.

 

Keep Your Feet Wet Program

These groups provide local swimmers the opportunity to participate in organized swimming practices and activities without the commitment of our Traditional and National programs.  Swimmers who do not plan on attending meets should consider these groups.

High School Prep 
(Early September through mid-November)

This program is designed to prepare High School age swimmers for the upcoming scholastic season. Coaches begin the season with a strong focus on stroke mechanics, and gradually complement that instruction with a progressive training program. The group can accommodate all levels of skill development, individual commitment, and offers a fall sports/activity friendly practice schedule.

Winter Training
(early September through late May)

This program is intended to give Summer League and other non-competitive swimmers an avenue to stay active and get training consistent with the groups in the Traditional Program, without the commitment to obtaining a USA Swimming membership, attending Delaware Swim Team meets, or have parents volunteer at the swim meets. Practices will include mechanics to allow strokes to continuously improve, but focus is on training and endurance. Training will generally be as intense as the Traditional Program’s Age Group practices.

Winter Instructional
(early September through late May)

The Instructional program offers grade school-age swimmers the opportunity to participate in organized swimming practices and activities without the commitment of our Traditional program.  This program is intended for swimmers who are late to organized swimming and need considerable help with stroke technique, and for swimmers looking primarily for mechanics.  Practices are low-intensity and heavily mechanics-oriented, with a light introduction to training included for those who may be interested in the Traditional Program in the future.

Spring Conditioning 
(early April through late May)

This program is designed to prepare swimmers of all ages for the upcoming summer league season. Coaches begin the season with a strong focus on stroke mechanics, and gradually complement that instruction with a progressive training program. The group can accommodate all levels of skill development and individual commitment with a spring sports/activity friendly practice schedule.