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Training Groups

Practice Group Descriptions


Mini Groups Monday/Wednesday or Tuesday/Thursday: For swimmer ages 6, 7, & 8 years old that can complete two legal lengths of both Freestyle and Backstroke (without assistance and with bi-lateral breathing) and who have a working knowledge of Breaststroke and Butterfly. The group works primarily on learning Butterfly and Breaststroke along with cleaning up major stroke problems with Freestyle and Backstroke. Kicking, starts, turns and familiarizing swimmers with the rules of year-round competitive swimming will also be covered. There are two practices offered per week.

  • Required Equipment: Water bottle, goggles, & team cap.

  • Minimal requirements to be considered for the Bronze group: Complete all four competitive strokes in a swim meet legally with the proper starts and turns for each stroke. Complete 100 IM, 100 FREE, 50 BACK, and 50 BREAST legally in competition.

  • Minimum technical move up requirements to be considered for the Bronze group: Legally complete at minimum the list below.

    • Proper drop down push offs off the walls

    • Legal flip turns

    • Proper streamlining off of starts, flip turns and open turns

    • Underwater dolphin kick off every wall (except breaststroke)

 

Bronze: Advanced 8 year olds, 9 & 10 year olds who are legal in all four competitive strokes (Butterfly, Backstroke, Breaststroke, Freestyle), and developmental 11 year olds. The group works primarily on building solid stroke mechanics, kicking, starts, and turns. They are also introduced to dry-land training and aerobic training. There are four practices offered per week.

 

  • Required Equipment: Water bottle, goggles, & team cap.

  • Move up requirements to be considered for the Silver group: Complete all of the sets below.

  • 4 x 100 yd. Free on 1:40

  • 4 x 100 yd. I.M. on 1:50

  • 4 x 100 yd. Kick on 2:10

  • Minimum technical move up requirements to be considered for the Silver group: Legally complete at minimum the list below.

    • Bi-lateral breathing during freestyle

    • Proper streamlining off the walls

    • Two underwater dolphin kick outs off of every wall

    • Balanced backstroke

    • Level Breaststroke and legal kick

    • Proficient knowledge of Butterfly

  • Move-up performance requirements to be considered for the Silver group:  Swimmers must achieve at least:

    • 3 events (other than 50 free) that meet the MD swimming Jr. Champs 11-12 yr. old qualifying time.

 

Bronze PLUS: Ranges from 11 to 13 years old, in fifth grade to seventh grade, who possess the stroke ability of Bronze level swimmers. Swimmers will be able to fine tune their technical abilities and develop their aerobic capacity to be successful at more challenging training and intervals. Major emphasizes will be on developing a 6 beat kick, underwater kick, and more intensive dryland.  There are four practices offered per week.

  • Required Equipment: Water bottle, suit, goggles, swim cap

  • Attendance Recommendation: 75% of practices offered in a season

  • Move up requirements to be considered for the Silver group: Complete all of the sets below.

  • 4 x 100 yd. Free on 1:40

  • 4 x 100 yd. I.M. on 1:50

  • 4 x 100 yd. Kick on 2:10

  • Minimum technical move up requirements to be considered for the Silver group: Legally complete at minimum the list below.​

    • Bi-lateral breathing during freestyle

    • Proper streamlining off the walls

    • Two underwater dolphin kick outs off of every wall

    • Balanced backstroke

    • Level Breaststroke and legal kick

    • Proficient knowledge of Butterfly

  • Move-up performance requirements to be considered for the Silver group:  Swimmers must achieve at least:

    • 3 events (other than 50 free) that meet the MD swimming Jr. Champs 11-12 yr. old qualifying time.

 

Silver: Advanced 10 year olds, 11 & 12 year olds who already possess the skills of Bronze & Bronze PLUS swimmers. Swimmers will be introduced to race strategy and more challenging intervals while still emphasizing technique. These swimmers will be expected to compete at the short course Maryland Junior State Championship meet. There are 5 practices offered per week.

  • Required Equipment: Water bottle, suit, goggles, swim cap

  • Attendance Recommendation: 75% of practices offered in a season

  • Move up requirements to be considered for the Gold group: Complete all of the sets below.

  • 5 x 100 yd. Free on 1:20

  • 5 x 100 yd. I.M. on 1:40

  • 5 x 100 yd. Kick on 1:50

  • Minimum technical move up requirements to be considered for the Gold group: Legally complete at minimum the list below.​

    • Bi-lateral breathing during freestyle

    • Proper streamlining off the walls  

    • Three underwater dolphin kick outs off of every wall

    • Balanced backstroke  

    • Proper stroke timing for both Butterfly and Breaststroke

  • Move-up performance requirements to be considered for the Gold group:  Swimmers must achieve at least:​

    • 3 events (other than 50 free) that meet the USA swimming motivational time standard for 11-12 “A” times.

 

 

Gold: Advanced 11 year olds thru 14 years olds in eighth grade who already possess the skills of Silver swimmers. Swimmers will be challenged with intense swimming sets and dryland workouts. These swimmers will be expected to compete at the short course Maryland State Championships along with the summer long course championship meet. There are 6 practices offered per week.

 

  • Required Equipment: Water bottle, suit, goggles, swim cap, Fins, Pull Buoy, Paddles, Snorkel and Mesh Bag

  • Attendance Recommendation: 80% of practices offered in a season

  • Move up requirements to be considered for the Senior 2 group: Complete all of the sets below.

  • 5 x 200 yd. Free on 2:30

  • 6 x 100 yd. Kick on 1:40

  • 3 x 400 yd I.M. on 5:30

       

  • Move-up performance requirements to be considered for Senior 2:  Swimmers must achieve at least: ​

    • 3 events (other than 50 free) that meet the MD Senior State Championship qualifying time standard (from previous year)


 

Senior 1: 14 year and older swimmers, from 9th grade to 12th grade, who possess the stroke ability of Gold swimmers. These swimmers will have a more flexible training commitment which will allow them to balance other activities and yet stay in the sport of competitive swimming. There are 6 practices offered per week as well as 3 optional morning workouts.

  • Required Equipment: Water bottle, suit, goggles, swim cap, fins, paddles, pull buoy, snorkel, and mesh bag

  • Attendance Recommendation: 60% of practices offered in a season

  • Move up requirements to be considered for Senior 2: Complete all of the sets below.

  • 5 x 200 yd. Free on 2:30

  • 6 x 100 yd. Kick on 1:40

  • 3 x 400 yd I.M. on 5:30

  • Move-up performance requirements for Senior 2:  Swimmers must achieve at least:​

    • 3 events (other than 50 free) that meet the MD Senior State Championship qualifying time standard (from previous year)

 

Senior 2: Advanced 14 year olds and older swimmers who already possess the skills of Senior 1 and Gold swimmers and have shown a strong commitment to competitive swimming. These swimmers will be expected to compete at all of the required meets specified by the lead coach including short course Maryland State Championships and any Sectional qualifying meets applicable. There are 6 practices offered per week as well as 3 optional morning workouts.

  • Required Equipment: Water bottle, suit, goggles, swim cap, fins, paddles, pull buoy, snorkel, and mesh bag

  • Attendance Recommendation: 85% of practices offered in a season

  • Move up requirements to be considered for the National Training Group: Complete all of the sets below.​

    • 10 x 200 yd. Free on 2:20

    • 8 x 100 yd. Kick on 1:35

    • 6 x 400 yd I.M. on 5:10

    • Dryland: Females 2 pull-ups, Males 4 pull-ups

  • Move-up performance requirements to be considered for the National Training Group:  Swimmers must achieve at least: ​

    • 2 events (other than 50 free) that meet the USA swimming Futures Championship qualifying time standard.


National Training Group: Advanced Senior swimmers who compete at the Sectional level and above. These swimmers possess the self-discipline and skills of the Senior Performance swimmers and are fully committed to competitive swimming and strive to continue it at the national level and beyond. These swimmers will be expected to maintain a 90% monthly attendance percentage and compete at all of the required meets specified by Coach Ward. These meets include the short course Maryland State Championships, short course Sectionals, long course Sectionals, and Grand Prix/National meets. There are 9 practices offered per week.

  • Required Equipment: Mesh Bag, Water bottle, Fins, Pull Buoy, Paddles, Team Cap, Snorkel, Nylon Training Suit