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Our Training

 Our TRAINING


AGE GROUP Level Swimming

Many children get their competitive start through a neighborhood swim team, local recreational team, country club, school team, or a USA Swimming Club like Empire Swim Club.  At this level, swimmers learn and refine swimming skills and begin to compete with their peers.

The PENGUIN Group is offered for novice swimmers interested in exploring the world of competitive swimming.  Activities include instruction in stroke technique, starts, and turns.  Experiencing and understanding body position, movement in the water, and building endurance while having fun are important elements for the this group.  These swimmers should be able to comfortably complete 25 yards of freestyle amd backstroke.   2-3 practices weekly.

The RED Group is the introductory competitive group preparing for participation in USA Swimming-sanctioned meets.  Emphasis is on improving the fundamentals of the four strokes, starts, turns, practice structure, and decorum.  Swimmers are expected to compete in one meet monthly and encouraged to compete in Missouri Valley Championship meets, if qualified.  2-3 practices weekly are recommended.

The BLACK Group focus is on correct stroke mechanics, starts and turns, and an introduction to training.  Concepts including goal setting and race strategy are introduced.  Swimmers are expected to compete in 1 meet per month and and encouraged to compete in Missouri Valley Championship meets, if qualified.  3-4 weekly practices recommended.

The GOLD Group is intended for the advanced age group swimmer with continuing emphasis on proper stroke technique, starts, and turns.  This group further develops concepts of workout structure, interval training, and aerobic conditioning with continuing development of goal setting and race strategy.  Swimmers are expected to compete at the MV District Championship, MV Champions, All-Stars, and Zones.  5-6 weekly practices are recommended.

The VARSITY Group is intended for high School-aged swimmers ONLY.  Varsity is intended to advance a senior-level swimmer with continuing emphasis on proper stroke technique, starts, and turns.  This group further develops concepts of workout structure, interval training, and aerobic conditioning with continuing development of goal setting and race strategy.  Swimmers are expected to compete in some local swim meets.  4 or more practices weekly are recommended. 

The SENIOR Group is designed for swimmers with an eye towards transitioning from advanced age group commitments to elite-level swimming.  Swimmers prepare to compete strongly at High School Conference and State meets, MV Championships, All-Stars, Zones, and Sectionals.  Emphasis is on improved techniques, aerobic conditioning, increased dry land exercise and strengthening, goal setting, and race strategy.  Senior level training concepts and philosophies are introduced and developed.  6 or more practices per week are recommended.

The NATIONAL FOCUS GROUP prepares swimmers for Sectionals, Nationals, and/or College swimming.  Training includes 9-10 swimming sessions weekly, 2-3 strength training sessions weekly, and core strength training including weight training, yoga, and running.  Emphasis is on setting and achieving goals via a comprehensive competitive swimming program.  Focus is on understanding training principles, and maximizing potential.  100% attendance is expected.

*Please remember that group placement is dependent upon practice commitment and skills; a swimmer can advance to the next level at any time at the coach's discretion.