NLAC 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 breaststroke (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, breaststroke, 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, breaststroke, 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 an overall good attitude
- 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
- 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 breaststroke)
Senior Prep:
- Must have the desire to progress to the Senior Group
- Must be recommended by the NLAC coaching staff
- 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 want to commit to 5-6 practices a week plus dryland
- Must be able to complete the following training sets: 10 x 100 yard freestyle @ 1:40 (progressing to 1:30), 10 x 100 yard stroke @ 1:40, 10 x 100 yard kick @ 2:15
- Must be committed to train year-round
- 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 be at least 13 years of age.
- 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.
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