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Group Prerequisites

The following are the prerequisites necessary in being placed and remaining in each training group.

Novice:

  • Must be able to complete two lengths of the pool in freestyle and backstroke
  • Must be able to attempt butterfly and breastroke (but do not necessarily need to be legal)
  • Must be able to complete a 1 hour practice without needing regular breaks
  • Must be able to complete a 1 hour practice without needing their parents on the pool deck

Novice Blue:

  • Must have mastered skills of the Novice level
  • Must be able to circle-swim
  • Must be able to swim a 100 yard freestyle and IM
  • Must be able to complete 50 yards of backstroke, breastroke, and butterfly
  • Must be able to do flip turns in freestyle and backstroke
  • Must be able to execute a racing start

Junior:

  • Must have mastered skills of the Novice Blue level
  • Must be able to swim a 200 yard freestyle and 200 yard IM
  • Must be able to swim 100 yards of backstroke, breastroke, and butterfly
  • Must be able to swim for 10 minutes straight completing flip turns at each wall and circle-swimming
  • Must begin to learn pace clock usage
  • Must have good listening skills and be able to make corrections when instructed by the coach
  • Must have a demonstrated level of commitment and overall good attitude

Junior Blue:

  • Must have mastered the skills of the Junior level
  • Must have a proven track record of practice attendance and effort, meet attendance and performance
  • Must have sound stroke mechanics in all 4 competitive strokes and be able to make stroke adjustments when instructed by the coach
  • Must be able to complete the following training sets: 10 x 100 yard freestyle @ 1:40, 10 x 100 kick w/ board @ 2:20, 10 x 100 IM @ 1:50, 5 x 100 stroke @ 1:50 (2:00 breastroke)
  • Must be able to complete training sets up to 2000 yards in length
  • Must be able to complete general conditioning and core body dry-land exercises

Senior Prep:

  • Must have mastered the skills of the Jr. Blue level
  • Must be at least in 8th grade but preferrably in high school
  • Must be able to train 10 x 100 yard freestyle on 1:25, 10 x 100 IM @ 1:40, and 10 x 100 kick @ 2:10
  • Must have a solid foundation of technique and endurance
  • Must have a good attitude

Senior:

  • Must have the desire to progress to the National Team
  • Must be recommended by the NLAC coaching staff
  • Must be between the ages of 12-14.
  • Must have a proven track record of practice attendance, work ethic, and achievement at meets.
  • Must have a solid foundation of technique and endurance.
  • Must be able to complete the following training sets: 10 x 100 yard free @ 1:25 (progressing to 1:20), 10 x 100 yard @ 1:40, 10 x 100 yard kick @ 2:00
  • Must be committed to training year-round
  • Must have a good attitude

Senior Blue:

  • Must have mastered the skills of the National Prep level
  • Must be recommended by NLAC coaching staff
  • Must be committed to training year-round
  • Must be willing to be held to the highest standards possible
  • Must have a proven track record of practice attendance and effort, meet attendance and achievement
  • Must be committed to achieving one's full potential in this sport
  • Must be able to complete the following training sets: 10 x 100 yard freestyle @ 1:15 (1:25 meters), 5 x 200 yard IM @ 3:00 (3:15 for meters), 10 x 100 yard stroke @ 1:30, 10 x 100 yard kick @ 1:45
  • Must be able to complete dry-land activities including (but not limited to) running, stair climbing, medicine ball work, calisthenics, plyometrics, flexibility etc. Weight training may be advised for some.
  • Must have a good attitude and be willing to be active in team activities
  • Must set a good example for younger swimmers