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Training Groups

The Empire Swim Team offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the Empire Swim Team to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

Please call us at 914-949-2342 to schedule a tryout, or Click Here to send us an email request for more information.

 

Rocket Team

Our developmental group of six to eight year olds is known as our “Rocket” Team.  The younger end of this group will learn the fundamentals of competitive swimming where time is spent developing all four competitive strokes and introducing starts and turns.  As swimmers progress through our Rocket group, they will continue stroke development, while at the same time, begin to be introduced to low-impact interval training and race strategies and preparation.  Swimmers in the Rocket group are encouraged to attend two to four practices per week.

Facility
The Hackley School, Tarrytown
The Masters School, Dobbs Ferry

Hackley Rocket Schedule
Fall/Spring:  Monday to Friday - 5:00 to 6:00 PM

Winter:     Monday to Friday - 5:30 to 6:30 PM
Summer:  Monday to Friday - 8:15 - 9:45 AM at The Masters School

Masters Rocket Schedule
Fall/Winter/Spring:  Monday to Friday - 5:00 to 6:00 PM
Summer:  Monday to Friday - 8:15 - 9:45 AM at The Masters School


Lightning Team

Our age group program serves athletes ages 8-12, and is called our “Lightning” group.  Entering our Lightning group program after Rockets, athletes begin to be exposed to aerobic training.  Continual refinement of strokes occurs, as does focus on starts and turns. Goal-setting is introduced to this group, as is the monitoring of their own progress.  The integration of developmentally appropriate dry land training is introduced to this group, as well. 

As swimmers move through the Lightning group, they will progressively increase the volume and intensity of their daily training.  Stroke refinement continues and a greater focus is placed on race strategy and preparation.  Athletes in this group are setting higher goals for themselves and are working with their coach to determine what it takes to achieve those goals.  Dry land training continues and athletes are exposed to low-impact core-strength training and stretching through this program.  Swimmers in the Lightning Group are encouraged to attend three to six practices per week.

Facility
The Hackley School, Tarrytown
The Masters School, Dobbs Ferry

Hackley Lightning Schedule
Fall/Spring:  Monday to Friday - 4:45 to 6:15 PM / Sat – 9:30 to 11:00 AM
Winter:  Monday to Friday - 5:30 to 7:00 PM / Sat – 8:30 to 10:00 AM
Summer:  Monday to Friday - 8:15 to 9:45 AM at The Masters School

Masters Lightning Schedule
Fall/Winter/Spring:  Monday to Friday - 6:00 to 7:30 PM / Sat – 8:00 to 9:30 AM
Summer:  Monday to Friday - 8:15 to 9:45 AM at The Masters School

 

Xcel Team

This group is Empire’s first level of senior swimming.  Athletes in this group are training at higher volumes and paces and goal setting is an important part of this group, as these swimmers are looking to continually progress through the Empire program and the world of swimming.  Dry land training is an important part of this group and is stressed throughout the season. This group serves the needs of athletes who are committed to the sport of swimming, as well as to those committed to other outside activities.  Swimmers are encouraged to attend four to six practices per week.

Facility
The Hackley School

Schedule:
Fall/Spring:  Monday to Friday – 6:15 to 8:15 PM / Sat – 8:00 – 9:30 AM
Winter:  Monday to Friday – 6:30 to 8:30 PM / Sat – 7:00 to 8:30 AM
Summer:  Monday to Saturday - 6:30 to 8:30 AM at Saxon Woods Pool

Xtreme Team

This is the highest performing group in Empire Swimming, and athletes placed here have made a total commitment to the sport of swimming on a year-round basis.  Total volume and intensity of training is high, and seasonal plans are based on training and taper for peak performance at championship meets.  Dry land training focuses on strength development and flexibility, two key components of fast swimming.   Athletes in this group are expected to attend practice consistently and regularly.

Facility
Ardsley Middle School and The Hackley School

Schedule:
Fall/Winter/Spring:  Monday to Friday - 5:00 to 7:30 PM at Ardsley
                             Sunday – 8:00 to 10:00 AM at Hackley
Summer:  Monday to Saturday - 6:30 to 8:30 AM at Saxon Woods Pool