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Training Groups

Training Groups

MAC supports a two level, three tiered training system.  This system is based upon developing technical proficiency amongst our 12 & under swimmers (known as the Blue group) and then building upon that proficiency via increased sustainable training amongst our 13 & over swimmers (known as the Green group).
 

Blue 1 - Swimmers in this group have outgrown traditional learn-to-swim programs and have shifted their interest towards learning the technical foundations of all four competitive strokes.  This group will work towards learning the important fundamentals of competitive swimming.  Kicking, body position, and streamlining are highly emphasized at this level.  Basic long axis (freestyle & backstroke) and short axis (butterfly & breaststroke) skills are developed through drilling and through isolating the body movements necessary to legally swim the four competitive strokes.  This group practices three times a week for one hour, fifteen minutes, and it is expected that swimmers in this group participate in at least two of the three scheduled practices.

Blue 2 - Swimmers in this group have a firm understanding of the body position and balance required to move efficiently through the water.  Kicking, body posture, and streamlining continue to be emphasized as these swimmers begin to develop more advanced stroke techniques.  The competitive fundamentals are continually reinforced as Blue 2 swimmers are also introduced to basic dryland activities.  Ideally, swimmers in this group are working towards positioning themselves to swim at the New England Regional level and above.  This group practices four times a week for one and a half hours, and it is expected that swimmers in this group participate in at least three of the four scheduled practices.
 
Blue 3 - Swimmers at this level are proficient in all 4 of the competitive strokes and have begun to progress up the series of USA Swimming's motivational time standards.  The focus of training is in using skills developed in the areas of kick, pull, balance, and recovery to continue to work towards technical efficiency.  A swimmer's technical efficiency starts to be incorporated into endurance training, and the swimmers are introduced to more rigorous dryland training.  Dryland training often includes core strength development, flexibility, and upper and lower body conditioning.  Swimmers in this group are typically achieving, or on the cusp of achieving, Age Group standards across the 4 competitive strokes and IM.  This group practices four times a week for two hours, and it is expected that swimmers in this group participate in at least three of the four scheduled practices.
 
Green 1 - Swimmers in this group have experience in competitive swimming and are training with an even balance between technical development and endurance.  Dryland training continues to be incorporated into the daily workouts.  This group has a firm grasp of the body position and balance required to move efficiently through the water while streamline, balance and posture continue to be emphasized.  The competitive fundamentals are also reinforced as the swimmers work towards being able to compete in 100's of all 4 competitive strokes, plus the mid distance freestyle events, and the 200 and 400 IM.  Green 1 swimmers are expected to be competing at the New England Regional level and above and are being positioned to pursue qualifying standards for Age Group Championships.    This group practices six times a week for two hours, and it is expected that swimmers in this group participate in at least four of the six scheduled practices.
 
Green 2 - This group contains swimmers who are moving up the series of USA Swimming's motivational time standards.  Endurance training becomes a larger area of focus in this group.  The training, which still incorporates dryland work, is a hybrid of endurance and stroke technique implementation as the competitive fundamentals continue to be fine tuned.  Swimmers are expected to be competing 200's in all the strokes, and the group is introduced to the distance freestyle events.  The swimmers in this group are typically achieving, or on the cusp of achieving, Age Group standards across the 4 competitive strokes and IM.  These swimmers are also being positioned to achieve standards in the New England Open or Senior meets.  This group practices six times a week for two hours, and it is expected that swimmers in this group participate in at least five the six scheduled practices with Saturday mornings being a must!
 
Green 3 - Swimmers at this level are highly competitive at the New England Championship level and are beginning to pursue qualifying standards for USA Swimming's national level meets.  The focus in training is technical endurance, with stroke technique highlighted and reinforced across all facets of the workout.  Stroke refinement and modification are used to develop efficiency and stamina.  Green 3 swimmers also perform a more rigorous series of dryland conditioning in order to maximize water time during a workout.  This group practices six times a week for two hours, and it is expected that swimmers in this group participate in at least five the six scheduled practices with Saturday mornings being a must!