Training Groups UES
Upper East Side


The Junior Group is designed as the entry-level group for the team and serves as their training ground for developing our baseline fundamentals: posture; line; and balance. In the Junior Group every swimmer is focused primarily on learning and acquiring skills while building solid stroke foundations. The focus of competition for the Junior Group is to practice and hone skills learned in training. We track progress and development through skill acquisition as opposed to times, awards and race results.

In the Junior Group, swimmers build a base for strength and aerobic capacity primarily through their legs and kicking. They are taught basic land exercises to strengthen the core muscles and practice them on a daily basis. They are also introduced to the clock and how it used to measure time and intervals as they pertain to swimming.



While the primary focus is still on stroke development, swimmers in the Asphalt Group begin to shift their attention toward “race ready” training. With a continued emphasis on building the aerobic base through kicking, they are introduced to anaerobic training that will help them forge sustainable speed for the 100 distances. They learn the basics of racing and are challenged to maintain technique and fundamentals under stress. Competition progress is tracked through both the execution of skills acquired in training as well as through times and personal bests.

Dry land exercises they have learned in the Junior Group will be expanded upon and added to in order to continue developing critical core strength. In this group, they practice advanced interval training and begin mastering use of the pace clock.



Members of the Green Group are beginning to turn their focus toward high performance swimming, but with a continued focus on the mastery of fundamental swimming skills. Advanced stroke refinement, mastering the pace clock, aerobic kicking and high intensity race training are all focal points of the progression these swimmers will follow. In addition, they will begin a more focused dry land program that branches out from the core and uses body weight exercises to strengthen their growing and maturing muscles.

Green Group also provides swimmers with their first glimpse into Senior Level training where swimmers learn about and execute training within all three of the essential energy systems: the aerobic system; the anaerobic glycolysis system; and the ATP-CP system. Although this is secondary it prepares them for their following years in the program.



Senior Prep is the highest level within the Age Group Program and is designed to give swimmers the necessary skill set and physical capacity to handle the Senior Program. Although scaled down, Senior Prep operates within a training plan that mirrors the Senior groups and exposes swimmers to intense conditioning of all three major energy systems. The swimmers are challenged physically and mentally, all the while maintaining positive associations with training and competition.

Swimmers in Senior Prep are highly goal-oriented and take complete control over their success by becoming independent and self-motivated. They learn the importance of training smart as well as training hard, taking acquired skills and applying advanced concepts to them. Dry land training continues to center around body weight and plyometric strengthening.



The Senior 1 group is our introductory level for the senior program at AGUA and provides an excellent training ground for a variety of swimmers. From high school athletes looking to improve in the offseason, to the dedicated competitive club swimmer, this group serves to help a wide range of swimmers meet their personal goals in the sport. Senior 1 swimmers are asked to work with their coach to come up with a training schedule that fits their development. The group is meant to prepare athletes for the higher levels of senior swimming on AGUA.

Training includes 5-6 sessions per week in the water as well as 2 dry land sessions. 


  • Swimmers must be able to balance the commitments required by AGUA and their school before considering taking part in this group.
  • Practice is a mandatory minimum of 8 workouts per week for 2 hours, which includes 3 dryland sessions.
  • Group goal meets: Senior Metropolitan Championships, Sectional championship.



  • Team members are ages 14 and over with Junior National qualifying times.
  • Swimmers must be able to balance the commitments required by AGUA and their school before considering taking part in this group.
  • Practice is a mandatory minimum of 9 workouts per week for 2 - 2.5 hours, which includes the 3 mandatory dryland sessions.
  • Swimmers are required to meet a practice requirement which is based upon their age to insure progress through throughout their career.
  • Group goal meets: Sectional Championships, Junior/Senior Nationals, Olympic Trials