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Squad Descriptions

LOSC SQUAD DESCRIPTIONS

                        

Novice and Development 1:

                        

The Novice squad is our entry level group for eight and under swimmers who are new to competitive swimming. Development 1 is our entry level group for 8-11 yr old swimmer who is new to competitive swimming.

                        

Minimum Ability:

Swimmers must be able to swim 25 yards freestyle and 25 yards backstroke unassisted.

                        

Practice:

Practice runs for 30 minutes to one hour. Three to six practices will be offered a week. Sometimes dry-land will be added on for an additional 30 minutes.

                        

Attendance:

Swimmers are encouraged to swim three times a week consistently and ongoing to ensure continual improvement.

                        

Meet Requirements:

Swimmers are encouraged to participate in our three home meets. Additional meets are also encouraged to help with the process of learning about competitive swimming.

                    

Goals:

Technique development and fun in the water is the main goal of this squad. Novice swimmers focus on body position, balance, sculling/feel for the water, and coordination. Additionally, swimmers will work on the following:                    

Learn fundamental techniques of the four competitive strokes Learn how to swim in a lane with other swimmers. Learn send offs and start reading the clock.

Introduce racing starts and legal turns for all strokes Introduce use of the pace clock.

Make friends and develop a love for competitive swimming

                    

Required Equipment:

Goggles,Water bottle, fins

*You can purchase all these items at swimoutlet.com/losc

                        

Optional Equipment:

Kickboard

 

Pre Performance and Development 2:

                        

Pre Performance is for the swimmer who is 8 and under through the season and has a strong understanding of all four competitive strokes, race starts and legal turns. D-2 is for swimmers ages 9-11 who have a strong understanding of all four competitive strokes and are ready to push themselves harder, learn more about intervals, start reading the clock more easily.

                        

Minimum Ability:

 

Able to swim a 200 free without stopping.

A strong understanding of each of the four competitive strokes.

Ability to understand use of the pace clock.

A desire to continue developing competitive swimming skills and experience.

                        

Practice:

Practice typically runs for 45 minutes to 1.5 hours. Swimmers seasonally have additional 30 minutes of dry-land exercises that focus on developing athletic coordination, balance, and strength.

                        

Attendance:

Swimmers are encouraged to swim three to four times a week with the expectation of swimmers committing to four practices a week before they move up to the next group. Six practices will be offered a week.

                        

Meet Requirements:

Swimmers are strongly encouraged to swim in our three home meets and encouraged to swim at local developmental meets that the team attends.

                        

Goals:

Improved technique, endurance and race details.

Learn to swim all four stokes proficiently.

Perform all starts and turns legally.

Work towards swimming 100 free on the 2:00.

Work towards kicking 50s on the 1:20.

Learn team work, sportsmanship and love for the sport of swimming.

                        

Required Equipment:

Goggles, Fins, Water bottle, Equipment bag, Athletic shoes and appropriate clothes for dry-land

*You can purchase all these items at swimoutlet.com/losc

                        

Optional Equipment:

Kickboard, Pull Buoy

                                        

 

Performance 1 (P1):

                        

Performance 1 is our advanced developmental squad for experienced 9-11 yr old swimmers

who have A and/or B times in more than one stroke in both 50s and 100s. Training is heavily based on improving technique, race strategies, and athletic conditioning with swimmers competing in all four strokes with an emphasis on the 200 IM.

                        

Minimum Ability:

Legally swim a 100 IM and 50 of each stroke.

10x100 Freestyle on 2:00 and 12x50 Freestyle kick on 1:20 for 9

Coach’s discretion

                        

Practice:

Practice runs between one to two hours. Swimmers will be in the water for one to 1.5 hours depending on age and will spend an additional 30 minutes on age appropriate dry-land exercises that focus on developing athletic coordination team work, sportsmanship, balance, rhythm, and strength.

                        

Attendance:

Swimmers are expected to swim a minimum of four times a week in order to see continual improvement. In order to move up to Age Group Developmental or Age Group Performance 2, swimmers should average five practices a week. Six practices will be offered a week.

                        

Meet Requirements:

Swimmers are required to swim in all three home meets along with any championship meets they qualify for throughout the season. They are expected to attend most of the local swim meets each season.

                        

Goals:

Technique, endurance, and an introduction to racing strategies.

Learn to race 100s in all four strokes along with the 200 IM.

Perform all legal starts and turns during practice.

Kicking 50s on the 1:00, Swimming 100s on the 1:30

Qualify for the OSI Championships

Learn leadership skills, good sportsmanship, team work, a love for the sport of swimming

                    

Required Equipment:

Goggles, Fins, hand paddles, Finis swimmer's snorkel, Water bottle, Equipment bag, Closed toe athletic shoes and appropriate work out wear for dry-land

*You can purchase all these items at swimoutlet.com/losc

                        

Optional Equipment:

Kickboard, Pull Buoy

                    

Age Group Development:

                        

Age Group Development is our age group squad for experienced eleven to thirteen year-olds who are working towards state A and B times. Athletes are still building strength, endurance and fundamental technical skills while also continuing to develop racing skills and experience.

                        

Minimum Ability:

10x100 Freestyle on 1:40 12x50 Freestyle kick on 1:05 3x200 IM on 3:30

                        

Practice:

Practice typically runs for two hours. Swimmers will be in the water for about 1.5 hours and spend 30 minutes on dry-land exercises that focus on developing age appropriate athletic coordination and strength.

                        

Attendance:

Swimmers are expected to swim a minimum of four times a week in order to see continual improvement with many swimming five or more times a week. Six practices will be offered a week.

                        

Meet Requirements:

Swimmers are required to swim in meets. Swimmers are strongly encouraged to swim in local developmental meets.

                        

Goals:

Continue to develop aerobic base and racing skills

Learn to race the 100s in all four strokes along with the 200 IM Kicking 50s on the 1:00

Swimming 100s on the 1:30

Qualify for the seasonal Oregon Swimming Championships

                

Required Equipment: Goggles, Fins, hand paddles, Finis swimmer's snorkel, Water bottle, Equipment bag, Athletic shoes and appropriate clothes for dry-land

*You can purchase all these items at swimoutlet.com/losc

                        

Optional Equipment: Kickboard, Pull Buoy

                    

 

Age Group Performance 2:

                        

Age Group Performance 2 is our advanced age group squad for eleven to thirteen-year olds who have qualified for state and/or sectionals. The focus of this group is on long term aerobic development and the introduction of race specific training and strategies. The goal of Age Group Performance 2 is to prepare swimmers to qualify for and final at Sectionals, and to qualify for national meets.

                                            

Minimum Ability:

10x100 Freestyle on 1:30

12x50 Freestyle kick on 1:00 3x200 IM on 3:15 IM

Qualify for State and/or Sectionals                        

 

Practice:

Practice typically runs two hours. Swimmers will typically be in the water for 1.5 to two hours and spend an additional 30 minutes on dry-land exercises that focus on developing athletic coordination and swimming specific strength. Six practices will be offered a week with additional practices offered at strategic times throughout the season.

                        

Attendance:

Swimmers are required to swim five times a week in order to stay in Age Group Performance 2.

                        

Meet Requirements:

Swimmers are required to swim in all meets that the team attends and any meet they qualify for throughout the season.

                        

Goals:

To be competitive locally and regionally

Swimmers will begin to specialize in particular events                    

Swimmers will learn specific race strategies                

Swimmers will learn how to race in a preliminary / final format                

Swimmers will train to consistently qualify in multiple events at State and Sectional competitions

                        

Required Equipment: Goggles, Fins, hand paddles, Finis swimmer's snorkel, Water bottle, Equipment bag, RED swim chute, Athletic shoes and appropriate clothes for dry-land

*You can purchase all these items at swimoutlet.com/losc

                                    

  

Senior Development:

                        

The Senior Squad is composed of competitive swimmers age 13 and over working towards state and regional qualifying times. Some of these athletes are multi-sport athletes. Swimmers in this group are continuing to build strength, endurance and specific technical and racing skills.

                        

Minimum Ability:

10x100@130 12x50kick@60 3x200IM@315

                        

Practice:

Practice typically runs 2.5 hours. Swimmers will be in the water for about two hours with an additional 30 minutes of dry-land exercises focusing on developing athletic coordination and swimming specific strength. Six practices will be offered a week with additional practices offered at strategic times throughout the season.

 

Attendance:

Six practices are offered a week; four are required.                

 

Meet Requirements:

Meet participation determined by coach.                    

 

Goals:

Achieve A and B OSI Times as well as AGR Sectional and Zone times.

                        

Required Equipment: Goggles, Long Fins, hand paddles, Finis swimmer's snorkel, Short Fins, Water bottle, Equipment bag, RED swim chute, Athletic shoes and appropriate clothes for dry-land

*You can purchase all these items at swimoutlet.com/losc

 

 

Senior Performance:

                        

This squad is composed of experienced single-sport athletes, age thirteen and older, fully dedicated to swimming with the goal of qualifying for National level meets. These athletes have made the full commitment to swimming and to becoming the best athlete they can be. Athletes in this group have goals to swim at the National level and compete collegiately.

 

                        

Minimum Ability:

20x100fr@1:10

Zone/SR Sectional time standards

                        

Practice:

Eight to ten practices are offered weekly. Practice typically runs 2.5 hours with about two hours swimming and 30 minutes of dryland. Strength and weight room sessions as well as morning workouts are mandatory. Longer workouts and extra workout sessions may be offered as needed. All practice schedules based on Coach’s discretion.

                        

Attendance:

Practice attendance is required, and all absences must be cleared by coach

                        

Meet Requirements:

Meet participation determined by coach

                        

 

Goals:

Qualify for regional and national level meets. Placement on National Teams, scoring at both Sectional and National level meets.

                        

Required Equipment: Goggles, Long Fins, hand paddles, swimmer's snorkel, Short Fins, Water bottle, Equipment bag, RED or BLUE (SR boys) swim chute, Athletic shoes and appropriate clothes for dry-land

*You can purchase all these items at swimoutlet.com/losc

                

                    

Squad Descriptions IN PDF