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Metropolitan+Swimming
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Rockland+Pinball
Training Groups
NY Sharks Training Groups
"Take pride in how far you have come. Have faith in how far you can go."

Guppies

Coaches:

This is our entry level training group and athletes in this group are typically 6-10 years old.  Practice duration is one hour 3 times per week.  There is no attendance requirement for this group, but athletes will improve more quickly, and make more friends (which will make them want to come more!), the more often they attend workout. If the swimmer shows perfect attendance and is willing to learn, he or she will be invited to Saturday training sessions.

Swimmers must be able to complete the following in order to join:

 Swim 25 yards freestyle unassisted and unattended without stopping

Goals:

  • Swim 1x100 individual medley legally.
  • Perform turns and push-offs efficiently.
  • Perform regular starts and backstroke starts.
  • Respect other swimmers and coaches in the group.
  • Know that attitudes affect others in the group.
  • Listen to coaches.
  • Work toward consistent practice attendance.
  • Acquire basic understanding of the pace clock
  • Kick 8x25 @ :50
  • Push off and streamline to flags with dolphin kick

 Competing at swim meets is highly encouraged at a rate of about 1 per month

Bronze

Coaches:

Athletes entering this group are typically 7-10 years old and must complete the goals of the Novice.  Four training sessions are offered per week.  Attendance in at least three sessions per week is encouraged.  Athletes will improve more quickly and make more friends the more often they attend workouts.  Practice duration is 1 hour.

Goals:

  • Improve starts, turns and finishes
  • 3x100 @ 2:10 Freestyle
  • 3x100 @ 2:30 IM
  • 10x50 kick with fins under: 55, or….
  • 10x50 kick 1:15 (no fins)
  • Learn distance per stroke
  • Develop consistent practice attendance. 85% attendance for 6 months before moving into Silver Group
  • Go through the goal setting process
  • Listen to the coaches
  • Follow directions
  • Courteous to other swimmers in pool
  • Athletes know their attitude affects how they swim and how others around them swim

Competing at swim meets is mandatory at a rate of about 1 per month, or 3 meets per season.

Silver

Coaches:

Athletes entering this group are typically 9-12 years old and must complete the goals of the Novice.  Five training sessions are offered per week.  Attendance in at least four sessions per week is encouraged.  Athletes will improve more quickly and make more friends the more often they attend workouts.  Practice duration is 1.5 hours.

Goals:

  • Improve starts, turns and finishes
  • 6x100 @ 1:45 Freestyle
  • 6x100 @ 2:00 IM
  • 10x50 kick with fins under: 45, or….
  • 10x50 kick 1:00 (no fins)
  • Learn distance per stroke

Gold

Coaches:

Athletes entering this group are typically 11-13 years old and must complete the goals of the Silver group before admission.  Six training sessions are offered per week.  Attendance in at least five sessions per week is encouraged.  Athletes will improve more quickly and make more friends the more often they attend workouts.  Practice duration is 1.5 hours-two hours.

Goals:

  • Improve starts, turns and finishes
  • 12x100 @ 1:25 Freestyle
  • 12x100 @ 1:45 IM
  • 10x50 kick with fins under: 40, or….
  • 10x50 kick :55 (no fins)
  • Demonstrate good distance per stroke

Senior Training Group

Coach:

From the Age Group program, athletes move into this group.  Swimmers entering this group are usually 13-18 years old and must complete the goals of the Age Group program.

Practice duration is approximately 2 hours. Six training sessions are offered per week, plus two morning sessions.  Attendance is required for 5 practices per week, plus 1 morning session, 6 are highly recommended.  This group incorporates dry-land training and cross-fit, depending on physical ability and maturity, in progressive levels.  Athletes will improve more quickly and make more friends the more often they attend workouts.

Goals:

Before moving into the Senior Program, the following is required:

  • Verbalize intention of adhering to Senior requirements.
  • Senior Metro Qualifying times in at least 1 event
  • Racing history available in every event.
  • 10X100 @ 1:25 Freestyle
  • 10x100 kick @ 1:45
  • 5x200 IM @ 2:50
  • 1x500 free holding under 16 strokes per length.
  • Learn goal setting skills
  • Begin learning how to manage effort and intensity through practice.
  • Help to bring fellow teammates with you into more challenging groups through encouragement.

 

Competing at swim meets is mandatory at a rate of about 1 per month