BAT is comprised of several different Training Groups. Each group listed below has unique objectives and training programs based on ability. Read about each level and establish goals to prepare yourself for the next level of training.
The sport of swimming can serve as a transformational vehicle. It is my belief that the skills and conditioning obtained in competitive swimming are more rewarding if they are directed toward a specific purpose—one that is defined and OWNED by the swimmer. Goals come in many forms:
1. Performance based (times achieved)
2. Process-based (mastering technique)
3. Frequency of practice
5. Making friends
6. Improving physical conditioning / general health
Swimmers choose their goals to fit their needs. They often work best and are most meaningful when they come from within. Teammates are encouraged to help each other focus on their goals. This does not mean they others should define your goals for you. But you can find out what your teammates goals are and help them along by directing their focus.
Coach: Bobby Yribarren
Purpose: To provide athletes with continued attention to detail on proficient swimming technique in the four competitive strokes as well as racing starts and turns. We also provide focus on team atmosphere, work ethic, time management, and goal setting. We strive for commitment to the sport and preparation for BAT Senior program. Strong meet and relay participation, as well as a desire to succeed in competitive swimming are expected.
Guidelines: It should be understood that all group placements are subject to coach’s discretion.
Black 1: This group will be comprised of older/more advanced Black Group swimmers.
Black 2: This group will be comprised of younger/more novice Black Group swimmers.
**Gold Squad swimmers are strongly encouraged to purchase a workout package that contains:
• Water Bottle (required)
• Equipment Bag
• Swim Snorkel (Arena, Finis, or Ylona Brand—no one-way valve)
• Fins (Arena Power Fin Pro or long uncut)
• Finger tip Paddles (if desired talk with coach about what type)
• Log Book/Swim Journal
• Team Uniform
• Nose Clip (if desired)
Training Ratio: 30% technique, 70% work per day. 2500-3500 yards/meters per practice.
Practice Frequency: Mandatory 4 practices/week. Swimmers Expected to notify coach if they will be unable to attend practice.
Drills to know:
1. Proficient "catch up" freestyle
2. Proficient "shotgun" backstroke
3. Proficient "6 count switch" and "6-3-6" free and back
4. 3-3-3 fly / UW recovery fly (sneak-a-peak)
5. 1 pull/2 kick Breast / 3 strikes-your-out Breast
6. All Silver and Bronze Squad drills
Coach: Bobby Yribarren
Development level with a competitive team.
Goal: to provide swimmers with an opportunity to improve swimming technique and build diversity and endurance in the four competitive strokes, starts, turns, and relays. Swimmers will have opportunities to practice goal setting, team building concepts, work ethic as well as enforce proper technique in swimming.
Training Ratio: 60 – 70% technique, while building strength and endurance. Beginning swimmers at this level will build from 800 yards to the more advanced swimmers gaining 1500 – 2500 yards in a workout.
Practice Frequency: Swimmers who are looking to advance to the next level will consistently make it to 4 practices a week as they seek improvement in all areas: stroke work, race pace strategies, and dryland activities—while embodying strong lane and team etiquette. Dryland activities include a variety of aerobic training, strength building appropriate to the age, as well as team-building, goal setting, and other processes to improve both the mental and physical components of swimming as a sport.
The Silver Squad includes a variety of ages and abilities as a developmental squad. As such, we as coaches will work on both the basics with all swimmers as well as continue to build as the swimmer is ready—physically, cognitively, and socially. The Silver Squad may be an entry-level squad or part of the continuation of the swimmer's development as an age group swimmer. Having two coaches on deck allows for swimmers of varying abilities and ages to mix—while tailoring coaching to their own personal needs and goals.
Skills and drills performed on the Silver Squad:
1. Balance kicking in all four competitive strokes
2. Breathing positions on all four strokes
3. Wall work – including dives, turns and finishes. At this level, the first emphasis will be legal issues,
progressing to how to make walls work for you in races, and accelerate your swim by using them
1. Catch up drills to focus on both breathing, balance, and timing
2. Sculling drills to work on arm power
3. Breathing timing, position, and race proficiency
4. Kicking: how to make them work FOR you
5. Long axis drills to work on core engagement and rotation required of the stroke
1. Long axis drills to work on core engagement and rotation required of the stroke
2. Kicks: how to make them work FOR you
3. Arm stroke work, positions of power, timing of arms
4. Timing of stroke as it all ties together
1. legal kick and glide, progressing to most effective kick positions for speed and efficiency
2. arm timing with breathing, legal first, to most effective pull for speed and efficiency
3. timing and glide of whole stroke
4. turns, starts and finishes
1. body roll, push – kicks, and hand lead kick, kick on all 4 sides of body
2. sculling work with kicks, to assist proper timing of stroke, and power phase
3. breathing and arm work – sneak a peek, one arm, SA combo drills, race pace strategies
4. starts, turns, finishing
Coach: Nathan Barton
Goal: to provide young novice swimmers with an opportunity to learn swimming technique in the four competitive strokes. This group will begin to establish necessary competitive swimming components: streamlining, flip turns, open turns, diving starts, reading the pace clock and team concepts.
To accomplish these goals with young swimmers, we:
1. Develop a consistent supportive structure for swimmers work within
2. By teaching drills for each stroke that all swimmers understand and can perform
3. By helping swimmers understand how to organize themselves for each activity within their lanes (lane
4. By including fun workouts that are showcased each month in order to build enthusiasm, endurance, and
socialization on the squad
5. Encourages swimmers to begin developing goals and ideas about what they would like to do and how to
get better. These can be very simple and straightforward: attendance, skill work, or even specific swim
6. Highly encourages Team spirit and respect. We emphasizes what it means to be a good teammate.
7. Swimmers are encouraged to show up on time ready to work and regularly to feel their own stroke
improvement and build socially in the squad. This is an early stage of developing a “work ethic” before
swimmers are promoted to the next level.
Training Ratio: 100% technique, beginning level 500 – 800 yards, progressing to more as the group advances
Practice Frequency: three days per week is recommended for consistency
Entry level criteria:
1. 25-yard freestyle and backstroke with rotary breathing
2. one workable/ efficient kick
3. enthusiasm to “work” for 45 – 60 minutes, (vs. a lesson of 30 min)
4. knows that floating on back is a safety place
Basic skills and drills practiced on the Bronze Squad:
1. balance, body position, and kicking
2. side balance, catchup / triple switch
3. turns, finishes, and streamlines
1. balance and kicking, head position
2. side balance position, body roll and shoulders
3. arms: timing, pull, and speed
4. turns, streamlines, finishes
1. legal kick and glide
2. arm timing with breathing, legal
3. timing and glide of whole stroke
4. turns, starts, finishes
1. body roll, push – kicks
2. breathing and arm work – sneak a peek
3. starts, turns, finishes
Coach: Liliana Barkow