Training Groups

 

Training Groups

**Please note: For the protection of the athlete, all new swimmers will be set up with an evaluation with one of our coaching professionals. Placing swimmers in the correct group is vital to the long term success and physical health of the swimmer. Click here to request an evaluation.

Bronze Training Group Ages 6-12 

Our Bronze group is the entry point into competitive swimming. It's the next logical step from swim lessons. In this group swimmers will learn:

  • Basic Competitive Swimming Etiquette.
  • All four strokes and turns.
  • The fundamentals of basic dry land exercises.
  • That they are a part of a team and develop respect for their teammates.
  • Listen to recommendations from the coach and try to make appropriate changes.​
  • Basic understanding of appropriate behavior while in the water.
  • To read a pace clock.
  • To communicates with their coach.

Before Joining Bronze the athlete will be able to:

  • Complete a swim of 50 yards (1 full lap in a school pool) of freestyle 
  • Complete 25 yards (1 length of a school pool) non freestyle (Breast, Fly, or Back Strokes)

What does the swimmer need to do? 

  • Recommended attendance 3 of 4 practices a week.
  • Demonstration of coachability.
  • Willingness to learn and have fun.
  • Attendance at mini meets is strongly encouraged.
  • Participate in NSAC hosted meet.
  • Participation in championship meets is recommended.

Silver Training Group Ages 9-13

After the swimmers have learned the basics of swimming competitively, it's time to continue polishing the technique. The swimmer will grow in their knowledge of stroke mechanics and:

  • Continue to learn strokes and turns.
  • Expand knowledge of list of drills.
  • Expand competitive event list.
  • Work towards proper dry land exercise technique.
  • Starts to understand physical development, nutrition, and accepts individual differences in physical size within their age group.
  • The athlete starts to understand sportsmanship-championship behavior.
  • The athlete talks to their coach before and after their races.
  • The athlete learns basic meet procedures, including how to use and read a heat sheet.
  • The athlete understands the role of failure and the importance of learning from their mistakes
  • The athlete understands failure is a part of long-term success. 
  • Has a general understanding of the effect that negative self-talk plays in performance.
  • The athlete learns how to manage a set (leaving on time, number of reps, understanding the set and the its purpose)
  • The athlete regularly communicates with their coach

Requirements to Join

  • 3 x 100 IM @ 2:30
  • 3 x 100 FR @ 2:00
  • 6 x 50 K FR @ 1:15
  • 6 x 50 F NFR @ 1:30

What does the swimmer need to do?

  • Recommended attendance 4 of 5 practices.
  • Demonstration of coachability. 
  • Willingness to learn and have fun.
  • Participation in mini meets is strongly encouraged.
  • Participation in NSAC hosted meets is required.
  • Participation in Championship Meets is recommended.

Gold Training Group Ages 11-15

In Gold training starts to intensify, the athlete starts to build endurance and begins to:

  • Compete in all events offered in the athletes’ age group.
  • Expand knowledge of list of drills.
  • Continue to have fun while increasing the work load.
  • Work towards proper dryland exercise technique to develop
    • Flexibility
    • Athletic Development
    • Balance
    • Coordination
  • Have a basic understanding of physical development and nutrition.
  • The athlete demonstrates a higher level understanding of sportsmanship-championship behavior.
  • The athlete talks to their coach before and after their races.
  • The athlete knows meet procedures, including how to use and read a heat sheet.
  • The athlete understands the role of failure and the importance of learning from one’s mistakes;
  • The athlete understands the value of setting goals and the process for achieving those goals.
  • The athlete regularly communicates with their coach.

Requirements to Join

  • 6 x 100 IM @ 2:00 – Hold under 1:50
  • 6 x 100 FR @ 1:40 – Hold under 1:30
  • 8 x 50 K FR @ 1:00  8 x 50 K NFR @ 1:10

Expectations while in Gold

  • Required attendance 4 of 6 practices.
  • Demonstration of coachability.
  • Shows interest in the competitive side of swimming.
  • Willingness to learn and have fun.
  • Recommended competitions – one per month.
  • Participation in NSAC hosted meets is required.
  • Participation in Championship Meets required.

Juniors Training Group Ages 13 and Over

In Juniors the swimmers start to decide if swimming is going to be their sport going forward, start thinking and deciding if college swimming might be right for them. In Juniors:

  • The athlete learns how to use time management skills for their day to day life as a student-athlete
  • The athlete regularly revisits and re-evaluates their goals/
  • The athlete works with coach in developing short term and long term goals.
  • The athlete can combine self-talk and slow breathing for peak performance management.
  • Start to develop the leadership skills needed to be a leader and role model in the group.
  • Understands the role of “tapering” and how it applies to seasonal training from the start .
  • The athlete understands the role of failure and the importance of learning from one’s mistakes; understands failure is a part of long-term success.
  • Demonstrates progress over the course of the season through test sets.

Requirements to Join

  • 5 x 200 IM @ 3:15 – Hold under 3:05
  • 8 x 100 FR @ 1:30 – Hold under 1:20
  • 5 x 100 K FR @ 1:55
  • 5 x 100 K NFR @ 2:05

Expectations while in Juniors 

  • Attendance 4 of 6 practices.
  • Demonstration of coachability.
  • Continues to train all strokes and all events.
  • The athlete has identified swimming as their sport. 
  • Demonstrates commitment to swimming and pursuit of swimming goals.
  • The athlete takes ownership of technical skills, both in water and during dryland.
  • The athlete understands and takes responsibility for attendance, performance, and habits in practice; understands the relationship between this and meet performance.
  • Recommended competitions – one per month.
  • Participation in NSAC hosted meets is required.
  • Participation in Championship Meets is required.

Seniors Training Group Ages 13 and Over 

Our Senior athletes have decided that swimming is their sport, they are committing to a higher level of swimming excellence. They are proven leaders and would rather be in a pool than competing in other sports.

Requirements to Join

  • 6 x 200 IM @ 3:00 – Hold under 2:50
  • 10 X 100 FR @ 1:20 – Hold under 1:15
  • 8 x 100 K FR @ 1:45  8 x 100 K NFR @ 1:50 

Expectations while in Seniors

  • Attendance 4 of 5 evening practice plus 1 morning practice.
  • Athlete takes full responsibility for their role in all areas of training and competition.
  • The athlete is a leader on the club and in the community.
  • Achieve the highest level of competition.
  • Athlete commits to college swimming.
  • Develops plan with coach for achieving goals.
  • Identifies negative self-talk and redirects focus. 
  • Understands how important the mental aspect of swimming is.

National Training Group

– Attendance at 5 of 5 evening practices plus 2 morning practices By Invitation Only