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Practice Groups

Pre Team  -

This group is initially designed for the beginning swimmer with a focus on fun through swimming.

Requirements:

Basic comfort level in the water.

Ability to legally swim 25 yards freestyle and backstroke

Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least two of the three practices each week.

 

Goals for Pre- Team  - A swimmer completing this program will be able to do the following that meets the legal requirements for each skill:

Swim a 50 yard freestyle with correct mechanics.

Swim a 25 yard backstroke with correct mechanics.

Swim a 25 yard breaststroke with correct mechanics.

Swim a 25 yard butterfly with correct mechanics.

 

Legal start (individual and relay)

 

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

White II -

This is a competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies. This group is for swimmers ages 8 through 12 who meet the requirements. 

 

Requirements:

Meet all of the goals of the pre team group

Complete 10 x 50 freestyle on an interval of 2:00 per 50.

Complete 10 x 50 stroke (fly, back and breast) on an interval of 2:15 per 50.

Complete a 5 x 50 kick on an interval of 2:30 per 50

 

Practice Attendance - The coaching staff recommends a minimum of three out of the four practices offered.

 

 Goals of the white II group

Show respect for coaches and fellow swimmers.

Develop effective starts and turns for all four strokes including streamlining and dolphin kicks off the wall.

Understanding the programs' drills  for each stroke.

 

Required Equipment: water bottle

 

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

 

White I –

This is a competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies.  This group is for ages 8 through 12 who meet the requirements.  

Requirements:

Meet all of the goals of the White II group

Complete 10 x 50 freestyle on an interval of 1:15 per 50.

Complete 10 x 50 stroke (fly, back and breast) on an interval of 1:30 per 50.

Complete a 5 x 50 kick on an interval of 2:00 per 50

Practice Attendance - The coaching staff recommends a minimum of three out of the five practices offered.

 

Goals of the White I group

Show respect for coaches and fellow swimmers.

Develop effective starts and turns for all four strokes including breakouts, streamlining, and dolphin kicks off the wall.

Learn and utilize sculling.

Understand race strategy.

Understand the need for preparation and promptness.

Incorporating the five 200's (free, back, breast, fly, IM) during the season.

Understanding the programs' drills for each stroke.

 

Required Equipment: water bottle

 

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

Green –

This group is for 11–14-year-old swimmers who are serious about conditioning & improving. This group will focus on starts, turns and technique in all four competitive strokes along.

 

Requirements:

Meet the goal standards established for the White I Group.

Complete 10 x 100 freestyle on an interval of 2:00 per 100.

Complete 5 x 100 IM on an interval of 2:15 per 100.

Complete 10 x 50 kick on an interval of 1:15 per 50.

Efficiently swim two of the five 200’s during the swim season.

Legal in all four strokes.

Legal start, flip turn, and open turn.

Mature enough to benefit from instruction.

 

Practice Attendance - Swimmers should attend at least four of the six practices each week.

 

Goals for the Green Group - A swimmer completing this program will be able to do the following that meets the legal requirements for each skill:

Swim a 100 yard freestyle with correct mechanics.

Swim a 100 yard backstroke with correct mechanics.

Swim a 100 yard breaststroke with correct mechanics.

Swim a 100 yard butterfly with correct mechanics.

Swim a 200 IM with correct mechanics

Legal turns for all strokes.

Legal start (individual and relay)

 

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals. 

Gold II – ages 12-14

This group is for 12–14 year-old swimmers who are serious about conditioning & improving. This group will focus on starts, turns and technique in all four competitive strokes along.

 Requirements:

Meet the goal standards established for Green Group.

Practice Attendance - The coaching staff recommends a minimum of four out of the six practices offered.

 

Goals for the Gold Group - A swimmer completing this program will be able to do the following:

Complete 10 x 100 freestyle on an interval of 1:40 per 100.

Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:30 per  200.

Swim three of the five 200's in competition during the swim season.

Complete 6 x 50 kick on an interval of 1:05 per 50.

Understand the need for setting goals.

Demonstrate a positive attitude toward teammates and team goals.

Master the fundamentals mechanics of each stroke, training and racing.

Demonstrate a willingness to train and compete in all four strokes at varying distances.

Understand the need for preparation and promptness.

To consistently improve commitment level and training/racing ability.

Actively improve distance per stroke and general stroke/swimming mechanics.

 

Required Equipment

Equipment Bag

Water Bottle

Flippers

Paddles

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals.

 

Gold I – ages 13-14

(By invitation only.)

 Swimmers in this group are expected to attend an average of 5 workouts per week and show a full commitment. 

Requirements:

Meet the goal standards established for Gold II.

Practice Attendance - The coaching staff recommends a minimum of five out of the six practices offered.

 

Goals for the Gold Group - A swimmer completing this program will be able to do the following:

Complete 10 x 100 freestyle on an interval of 1:30 per 100.

Complete 5 x 100 IM on an interval of 1:40 per 100.

Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:15 per 200.

Efficiently Swim four of the five 200's during the swim season.

Complete 6 x 50 kick on an interval of 1:00 per 50.

Understand the need for setting goals.

Demonstrate a positive attitude toward teammates and team goals.

Master the fundamentals mechanics of each stroke, training and racing.

Demonstrate a willingness to train and compete in all four strokes at varying distances.

Understand the need for preparation and promptness.

To consistently improve commitment level and training/racing ability.

Actively improve distance per stroke and general stroke/swimming mechanics.

Required Equipment

Equipment Bag

Water Bottle

Flippers

Paddles

Pull buoy

Snorkel

 

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals. 

 

Gold Elite- High School Swimmers only

 

(By invitation only.)

 

This practice group is primarily for High School swimmers.  Swimmers in this group are expected to attend 5-6 practices per week.

 

Requirements:

Swimmers entering the Gold Elite program must be high school age.

Must be invited to group by Coach

Meet the goal standards established for the Gold Group.

Complete 10 x 100 freestyle on an interval of 1:20 per 100.

Complete 5 x 100 IM on an interval of 1:30 per 100.

Complete 6 x 50 kick on an interval of :50 per 50.

Swim four of the five 200's in competition during the swim season.

Practice Attendance - The coaching staff recommends five out of the six practices offered.

 

Goals/Expectations for the Gold Elite Group:

Athletes must conduct themselves in a manner appropriate to actions needed to promote and support the values and goals of the MAC swim program. Be a positive role model and leader for younger MAC swim team members.

Be physically and mentally prepared.

Display ability to train appropriately to achieve stated season & practice goals.

Complete 5 X 200 IM or a stroke (fly, back or breast) on an interval of 2:45 per 200 yds.

Commit to attend all MAC meets during the season.

Commit to a 5-6 day practice session.

 

Required Equipment

Equipment Bag

Water Bottle

Short Fins

Buoy

Snorkel

Paddles

 

 

 

 

 
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