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TRAINING GROUPS

Bronze Group – Beginner Competitive Swimmers Practices offered 3 days per week. T/Th @ 7-8pm, F @ 6:45-7:45pm

This group’s emphasis is on developmental training with lots of drills, fun and games.  Swimmers will continue with stroke progressions through all 4 major strokes and will also complete the Racing Start Progression. In addition, training sets and using the pace clock will be introduced.  Swimmers are encouraged to attend as many practices as possible!  Swim meet participation is encouraged but optional.


Silver Group – Age Group Swimmers Practices offered 3 days per week.  M/W @ 7 – 8pm, F @ 5:45 – 6:45pm

This group focuses on a variety of training sets and drills as well as legal technique and turns for all 4 strokes.  Aerobic endurance is emphasized and workouts are designed to achieve this.  Dryland is included and is intended to enhance swimmer’s balance and coordination skills.   Swimmers are encouraged to participate in swim meets in which they qualify for.

*Dryland M/W 6:35 – 6:55 pm, F 5:20 – 5:40pm


Gold Group –Intermediate Age Group Swimmers-Practices offered 4 days per week. M/W/F @ 5:45-7pm and Saturday 7:15-8:30am

Interval training and stroke drills will be emphasized.  Stroke/cycle training is introduced.  Emphasis is placed on swimming with the prescribed technique during practices and meets.  Dryland training is included and focuses on flexibility, linear/lateral movements and strength activities.  Swimmers are strongly encouraged to participate in swim meets in which they qualify for.

*Dryland M/W/F 5:20 – 5:40pm


Gold Elite Group – Advanced Age Group Swimmers-Practices offered 5 days per week. T/Th @ 5:45-7pm, W/F @ 4:15-5:45 p.m., and Saturday 7:00 - 8:30 a.m.  PNS Championship time cuts (11&O)

Swimmers will focus on the relationship between distance per stroke, stroke rate and speed.  Efficient stroke patterns, breathing patterns, interval training and stroke drills will also be emphasized.  Different workout methods will be used; sprint, distance and race pace.  Goal setting is also an integral component of this group.  Practices include dry land exercise and stretching.  Dryland training focuses on flexibility, linear/lateral movements and strength activities.  Swimmers are expected to participate in swim meets in which they qualify for.

*Dryland T/Th 7:05 - 7:25pm, W/F 5:50 - 6:20pm


Regional/Sectional Group – Age Group Regional/Senior Sectional Swimmers - Practices offered 6 days per week. M/T/Th/F @ 4:15-5:45 p.m., W @ 5:30-7am (13&O), W @ 4:15-5:45pm (11-12) and Saturday 7:00-9:00am  NWAG Regional time cuts (11&O)

This group represents the swimmers who are preparing for senior level swimming. Proper stroke technique is emphasized as well as speed work, interval training, and aerobic conditioning.  Sprint, distance and race pace training will be implemented.  Goal setting and race strategy are important components of this group along with an increased awareness of nutritional requirements associated with training.  Dryland training is included and focuses on flexibility, linear/lateral movements and increased strength activities.  Swimmers are expected to participate in swim meets in which they qualify for.

*Dryland M-F 5:50-6:20pm