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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 swimmers interested in exploring the world of competitive swimming.  Practices 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.  to

  • For ages 7-14 years (swimmers in 1st grade or older.)
  • Swimmers entering their first year of year-round swimming are recommended to this group. 
  • Swimmers must be legal in all 4 strokes before joining this group. 
  • One summer of recreational experience recommended. 
  • Swimmers must be strong enough to complete a one-hour practice in the water.  Swimmers can complete at least 25 yards of swimming at a time without interruption during practice, plus 30 minutes of dryland.
  • We offer 4 practices per week and expect swimmers to attend 2 practices per week.
  • Swimmers are expected to compete in one meet per month.
  • Swimmers are encouraged to compete in team championship meets for which they qualify.
  • Swimmers are welcome to participate in summer league, and we will encourage them to practice with us too.

The RED Group emphasizes improvement in the fundamentals of the four strokes, starts, turns, practice structure, and decorum. 

  • For ages 8-14 years. 
  • Along with Penguin group, swimmers entering their first year of year-round swimming are recommended to this group.  Swimmers must be legal in all 4 strokes before joining this group.
  • One summer of recreational experience recommended. 
  • Swimmers must be strong enough to complete a one-hour practice in the water.  Swimmers can complete at least 50 yards of swimming at a time without interruption during practice, plus 30 minutes of dryland. 
  • We offer 4 practices per week and expect swimmers to attend 2-3 practices per week.
  • Swimmers are expected to compete in one meet per month.
  • Swimmers are encouraged to compete in team championship meets for which they qualify.
  • Swimmers are welcome to participate in summer league, and we will encourage them to practice with us too.

The BLACK Group focus is on continued refinement of stroke mechanics, starts and turns, and an introduction to training.  Concepts including goal setting and race strategy are introduced.  

  • For ages 9-14 years.
  • Previous year-round swimming experience is recommended.
  • Swimmers must have District qualifying times or be approaching those times to join this group.
  • Swimmers must be strong enough to complete a 90-minute practice in the water plus 30 minutes of dryland.  Swimmers can complete at least 100 yards of swimming at a time without interruption during practice.
  • We offer 5 practices per week and expect swimmers to attend a minimum of 3 practices per week.
  • Swimmers are expected to compete in one meet per month.
  • Swimmers will compete in team championships meets for which they qualify.
  • Swimmers are welcome to participate in summer league, and we will encourage them to practice with us too.

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.  

  • By invitation only.  Coaches have final discretion about assignment to this group.
  • For swimmers 11-15 years old.
  • Swimmers must have Championship qualifying times or being approaching those times to join this group. 
  • We offer 6 practices per week and expect swimmers to attend a minimum of 4 practices per week.
  • Swimmers are expected to compete in one meet per month.
  • Swimmers are expected to attend travel meets as schedule/finances allow.
  • Swimmers are required to compete in team championship meets for which they qualify.
  • Swimmers are welcome to participate in summer league.  However, practicing with Gold group takes priority over summer league, and attendance requirements are still 4 practices per week.

The VARSITY Group is intended primarily for high school-aged swimmers.  (College swimmers returning home for holidays and summers may also be included in this group.)  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.  

  • Primarily for high school aged swimmers.
  • Previous summer recreational, high school, or club swimming experience required. 
  • We offer 5 practices per week.  While there are no attendance requirements, swimmers are encouraged to attend daily.
  • There are 2 primary performance goals for swimmers in this group:  1) continued preparation from Gold group to Senior group;  2) high school swimming (conference, league, and state championship meets.)  Participation in USA Swimming meets is encouraged but not required.
  • Swimmers are encouraged to participate in team championship meets for which they qualify.
  • Swimmers are welcome to participate in summer league, and we will encourage them to practice with us too.
  • No test sets or performance standards required unless a swimmer wants to move to Senior or NFG.

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 USA Swimming meets, including 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.  

  • By invitation only.  Coaches have final discretion about assignment to this group.
  • For swimmers 13 & older (usually 8th grade and older.)
  • Swimmers must have sectional qualifying times (or be approaching them) to be in this group.
  • We offer 7 practices per week.  100% attendance is expected, barring family commitments, mandatory school events, or illness. 
  • Swimming is the top extracurricular activity and takes precedence over other activities.  Other extracurricular activities must be planned around swim schedules. 
  • Swimmers are expected to compete in one meet per month.
  • Swimmers are expected to attend travel meets as schedule/finances allow.
  • Swimmers are required to compete in championship meets for which they qualify.
  • The performance priority for this group is USA Swimming Club meets. 
  • Swimmers are welcome to participate in summer league.  However, practicing with Senior group takes priority over summer league, and attendance requirements remain the same.
  • An 11-month financial contract is required for this group.
  • If a swimmer cannot meet these requirements, he/she may be moved to Varsity group, while the financial contract would still be in effect. Coaches will discuss this with swimmers and families well in advance of any decision to move a swimmer.

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. 

  • By invitation only.  Coaches have final discretion about assignment to this group.
  • For 9th graders and older.
  •  Swimmers must have sectional qualifying times to be in this group.  Swimmers in this group intend to swim in college.
  • We offer 9 practices per week plus weights.  100% attendance is expected, barring family commitments, mandatory school events, or illness. 
  • Swimming is the top extracurricular activity and takes precedence over other activities.  Other extracurricular activities must be planned around swim schedules. 
  • Swimmers are expected to compete in one meet per month.
  • Swimmers are expected to attend travel meets as schedule/finances allow.
  • Swimmers will compete in championship meets for which they qualify.
  • The performance priority for this group is USA Swimming Club meets. 
  • Summer league participation at this level is not encouraged. Attendance requirements remain the same.
  • An 11-month financial contract is required for this group.
  • If a swimmer cannot meet these requirements, he/she may be moved to Varsity group, while the financial contract would still be in effect. Coaches will discuss this with swimmers and families well in advance of any decision to move a swimmer. 

*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.