Group Descriptions

NLAC Training Groups

Learn to be Competitors

This group is for swimmers that do not meet the basic requirements of the Novice group. Learn to be Competitors are swimmers that are not able to complete a continuous lap of swimming or may require several ong breaks during practice. Learning proper stroke techniques and becoming stronger swimmers will be the main focus. Swimmers registered in this group should be at least 5 years old. 


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 breaststroke 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.

Novice Blue:

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 breaststroke, as well as, complete a 100 freestyle and 100 IM. Swimmers should also be able to demonstrate freestyle and backstroke flip turns 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 as swimmers will be encouraged to compete in longer swimming events. Junior swimmers should be committed to reaching their full potential in the sport of swimming and will set both short term and long-term goals. In addition, swimmers in this group will also be introduced to dry-land training that focuses on aerobic conditioning, core body strength, and flexibility. Swimmers are expected to attend meets in order to help gauge progress.


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. Swimmers focus on technique and efficiency to maximize their potential, in all aspects of their training. In addition, members of the NLAC Senior Group have the desire to swim at the collegiate level. All swimmers will work closely with the NLAC Head Coach to develop short term and long term goals in order to maximize each individual's potential. A serious time commitment, that might include 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.