NLAC Training Groups
This is the beginner-level of the NLAC training program for those swimmers who wish to transition from swim lessons to competitive swimming. This group is typically for swimmers 8 & under but can also include swimmers older than this who are new to competitive swimming. Swimmers at this level have little to no competitive swimming experience. In order to join this group, swimmers must be able to complete two lengths of the pool in freestyle and backstroke, and be able to attempt breastroke and butterfly. Swimmers must also be able to complete a practice one hour in length without needing regular breaks. While this represents the first level of the NLAC training program, this is not a learn-to-swim program. Swimmers should have successfully completed a swim lesson program or be able to demonstrate the necessary skills in order to join this group. The emphasis in this group will be on building the basic fundamentals for all four competitive strokes.
This is the second level of the NLAC training program for all swimmers who have mastered the skills developed in the Novice training group. Swimmers in this training group should demonstrate the ability to complete 50 yards of butterfly, backstroke, and breastroke, as well as, complete a 100 freestyle and 100 IM. Swimmers should also be able to demonstrate freestyle and backstroke flipturns and a racing start. Members of this group will work to enhance their stroke technique in all four competitive strokes along with their starts and turns. In addition, swimmers will be introduced to basic training concepts and pace clock usage.
This group is for the developing swimmer who has demonstrated good practice attendance and effort, meet participation, and achievement. Technique in all four competitive strokes will continue to be of high importance, but the level of training will also increase in order to improve aerobic capacity and overall physical conditioning. Junior swimmers will also use the pace clock on a daily basis. In order to enter this training group, swimmers must be able to complete a 200 yard free, a legal 200 yard IM, and 100 yards of each competitive stroke. Swimmers are expected to attend meets in order to help gauge progress.
This is the highest level of the NLAC junior training program. Swimmers in this group should have demonstrated a strong level of commitment, work ethic, and achievement, and have a desire to progress to the NLAC Senior Program. Junior Blue swimmers should be committed to reaching their full potential in the sport of swimming and will set both short term and long term goals. Swimmers in this group should have a solid foundation of stroke technique and be prepared for an increase in training duration, volume, and intensity. Swimmers will be encouraged to compete in longer swimming events. In order to join this group, swimmers should be able to demonstrate an ability to train at a high age group level and thus be able to complete the following training sets: 10 x 100 yard freestyle @ 1:40, 10 x 100 yard kick w/ board @ 2:20, and 10 x 100 yard IM @ 1:50. In addition, swimmers in this group will also be introduced to dry-land training that focuses on aerobic conditioning, core body strength, and flexibility.
This training group will be for all swimmers who have the desire to progress to the NLAC senior program. Swimmers in this group should have demonstrated a high level of commitment, work ethic, achievement, and have an overall great attitude and desire to reach their full potential. Group members will have a solid foundation of technique and endurance, and continued development in these areas will occur. This group will be for swimmers between the ages of 12 and 14 who have not yet started high school. Pre-Senior swimmers will typically have 6 practice sessions and 3 dryland sessions per week. Swimmers should strive to attend a minimum of 5 practice sessions and all 3 dryland sessions per week. In addition, swimmers should be able to train freestyle on a 1:25 base 100 yard interval, IM on a 1:40 base 100 yard interval, and kick on a 2:00 base 100 yard interval.
This group will be for all swimmers beginning in 9th grade who are not able to make the commitment to or are not ready for the training requirements of the Senior Blue group but are still serious about being competitive and continued improvement in this sport. Swimmers in this group should have a solid foundation of technique and conditioning. A typical training week will consist of 6 water workouts that are conducted alongside the Pre-Senior and Senior Blue training groups but there will be no dryland or morning workouts offered at this level. Swimmers in this group are expected to attend meets to help gauge progress and as a means to focus training efforts. There is no practice attendance requirement in this group but all group members are encouraged to attend a minimum of 5 workouts per week.
This is the highest level of the NLAC training program for swimmers who wish to commit to a rigorous year-round competitive training program and be held to the highest standards possible. Swimmers in this group have an outstanding track record of practice attendance, work ethic, meet participation, and achievement. Training for the highest levels of competitive swimming will be a priority. In addition, members of the NLAC Senior Blue have the desire to swim at the collegiate level. All swimmers will work closely with NLAC Head Coach Ryan Sprang to develop short term and long term goals in order to maximize each individual's potential. A serious time commitment, including morning workouts and dry-land training will be required. Attendance at meets will also be required. Swimmers are expected to balance their schoolwork and all outside activities in order to maintain a strict training program. Also, swimmers in this group are the leaders of the NLAC swim program and will be expected to set a positive example for all younger NLAC swimmers. Admission into this group is determined by recommendation from the NLAC Head Coach and by consultation with interested swimmers.
Senior Blue REQUIREMENTS: Must maintain 80% practice attendance including all required swim workouts and dry-land to remain in this group. The number of practices required may be different for each swimmer.instr I In addition, swimmers required to attend the mid-season team meet (Pittsburgh or whatever meet designated by the Head Coach), end of season team taper meet (Sr. Champs, Jr. Nationals, Sectionals, etc.), and must make the effort to attend all other team meets possible.