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The practice groups are structured to be low key and developmental in the younger groups and more competitive in the older groups. We look for long term development for our swimmers at their careers and peak in high school and college, where national trips and scholarships can be earned. The program is designed to allow more free time for other activities early in their careers. Swimmers and their families in the older groups are asked for more dedication to the sport, as this is necessary to compete at a higher level.

Group Standard & Requirement:

Fly-Fish Prep Group (Fish)

Having a basic grasp of swimming at a young age is important as it serves as a foundation for their swimming skills. Furthermore, it’s easier for children at this age to cultivate their interest and swimming skills. These skills will accompany them not only throughout their swimming careers but their entire lives.

Because children of this age group are particularly receptive towards growth of their visual and auditory skills, during practice, we will emphasize direct teaching methods with normative and accurate demonstrations that tailor to these areas. In doing so, we aim to have every student understand the details of the demonstrated stroke pattern, including correct tempos and speed. In order to facilitate this learning, we will combine a high energy teaching style with interesting games, which we believe will be the most effective way to maximize the clarity of our instruction for this age group. We believe that through this teaching style, the swimmers will both improve their swimming skills and become more interested in swimming in general. 

Pre-Comp Group (Pre):

The aim of this group is to teach each swimmer the basic stroke and kicking techniques in order for the swimmer to form solid foundation for the competitive swimming in the future. 

Developmental Group (Dev): 

The primary focus for this group is to learn the correct stroke techniques, which means constantly correct the wrong ones through the practice. Swimmers will gradually establish 4 good strokes with the rhythm, coordination and continuation. In the meantime, gradually teach the concept of arm stroke acceleration, kicking with whole body coordination and balancing. Combined all above, swimmers will gain the understanding of the fundamentals of forward moving know-how in the water. The practice will also teach and practice effective breathing techniques, and increase aerobic breath ability. Also in the practice, swimmers will be taught to think through the various swimming concepts and translate the concepts into actions, therefore, set up the foundation to enable them become good swimmers, who can learn and explore the swimming.

Goals for the Developmental Group:

• Swimmer is motivated to listen to coaches and try to improve

• Courteous to other swimmers in pool • Good techniques for 4 strokes

• Good kicking techniques

• Good balance and some turn techniques

• Can swim for 50 yards in 4 strokes. 

Novice Group (Nov):

Swimming practices not only is a process to learn the stroke techniques, but also provide a way to proactively thinking, understanding and raise the ability of the imagination in terms of competitive swimming. In the practice, one of the training focuses for this group is to instill the foundation of the stroke techniques. Through this process, it will allow a swimmer to adapt to the correct strokes easier and faster. During the practice, the focus is more about having the correctness of the strokes, rather than the practice yardages. In the meantime, the practice will also employ methods to enhance swimmer’s buoyancy, flexibility/agile response, explosiveness, body coordination, and the in-water fluidity. Therefore, we will establish the correct, and standard techniques. We will also set the in-water dynamic modeling which is vital at the beginning of the learning in swimming and will set a good foundation into the next stage.

Goals for the  Novice Group:

• Swimmer is motivated to listen to coaches and try to improve

• Courteous to other swimmers in pool

• Good techniques for 4 strokes

• 200 IM swim legally

• kicks with set time limit

• Have learned and can do push offs, various starts, all turns efficiently

• Acquired initial pacing and final spirit techniques

• Have the confidence and ability to attend the PNS swim meet with desired outcome (time)

Age Group (AG):

Swimmers entering the Age Group with an aim in learning all the skill sets in competitive swimming.  This group's practice will introduce advanced, complete good stroke techniques. Workout hours increased notably in this group as the swimmers transit into competitive swimming. 

Goals for the Age Group:

  • Show willingness to learn
  • Understand and enhance buoyancy, flexibility/agile response, explosiveness, body coordination, and the water fluidity
  • Swim 200IM legally with correct stroke techniques
  • Improve fluidity in turns and push-offs and increase the proficiency
  • Start to use underwater kicking techniques
  • Improve dive entry into water techniques
  • Improve pacing and spiriting techniques
  • Begin learning how to manage effort and intensity through practice
  • Learn and improve goal setting skills
  • Listen to coaches and follow the instructions
  • Multiple age group gold times are required to stay in this group with a goal of achieving PNS champ time standards

High School Groups 1 & 2 (HS 1 or 2)

This group is for PDST swimmers or former PDST swimmers who like to retain their swim skills during the school year while attending the high school swim team. Practices will be held 3-4 times a week. There are 2 different levels within this group and practices are separated from HS1 to HS2. Certain qualifications and restrictions apply.  Inquire for more info if interested. 

Regional Group (Regional):

Continue the practice guidelines from the Age Group. In addition, the practice will establish advanced, complete good stroke techniques. Gradually fit the practices into an individualized practice model. Continue to improve breath-holding technique, while emphasize more breathing rhythm and cycle in swimming. Stroke practices are highly repetitive. Therefore, ensuring having correct strokes from beginning will benefit swimmers enormously. Understand and learn the “force” and the “counter-force” principle in the water with the strokes and utilize the various ways for body forward movement. Demonstrate the advance methods of arm acceleration and the force for accelerated body movement in the water. Focus on swimmer’s understanding of these advanced swimming methods through teaching and practice and in turn raise the levels of a swimmer in the group.

Goals for the Regional Group:

  • Minimum attendance is required and up to coach's discretion
  • Understand and enhance buoyancy, flexibility/agile response, explosiveness, body coordination, and the water fluidity
  • Attend each meet PDST participates
  • Racing history in every event available
  • Improve fluidity in turns and push-offs and increase the proficiency
  • Start to use underwater kicking techniques
  • Improve dive entry into water techniques
  • Improve pacing and spiriting techniques
  • Increased endurance in distance swim
  • Begin learning how to manage effort and intensity through practice
  • Learn and improve goal setting skills
  • An PNS Age Group Champ time is required to stay in this group with a goal of achieving multiple Age Group PNS champ qualified times and/or Age Group Sectional times.

Advanced Group:

Continue the practice guidelines from the Age Group. This group will enter more systematic, intensive, and advanced practices based on carefully monitored swimmer’s physical condition, standardized stroke techniques, with the training plan fit into growth spurt as these factors continue to change in each swimmer. The ratio of the teaching and training will be carefully divided, enable intensive aerobic and anaerobic based trainings and carefully monitor each swimmer’s training yield through the practices. In the practices, continue to focus on deploying correct stroke techniques in each set of the practice in order to raise swimmer’s technical foundation and the distance endurance. In the meantime, reduce the potential physical fatigue, which can result in un-intentional erroneous stroke formation during the practice. Strive to provide a demanding and comprehensive training program for the swimmers will be a goal in this group as well.

Goals for Advanced Group

  • Swimmer learns to accept the responsibility for his/her performance
  • Swimmer must understand the relationship between the personal commitment level and results
  • Continue to improve buoyancy, flexibility/agile response, explosiveness, body coordination, and swimming fluidity
  • Actively improve distance per stroke
  • Translate power and athleticism developed in dry land training to speed in the water
  • Swimmers will learn to actively monitor and fine tune their stroke techniques
  • Understand well the spiriting and distance swim techniques
  • Enhanced understanding of the pacing techniques
  • Develop leadership skills with goal setting
  • Manage swimmer’s goals through practice and meets
  • Develop high perseverance and determination through practices and teamwork
  • Minimum attendance is required and up to coach's discretion
  • Multiple Age Group or Senior PNS Champ qualifying times are required to stay in this group with a goal of achieving Age group sectional time standard or higher each season. 

Senior Sectional Group (SSG) Entry Requirement

1. BEGAVIOR STANDARD AND GOALS:

As Elite swimmers, athletes in this group have fulfilled all the requirements of the previous groups. They have made a year-round or seasonal commitment to swimming, and a commitment to maintain fitness and skills during time off.  This group is looking to take their swimming from the senior level to the sectional, senior sectional, junior national, national level and beyond.

There are 8 practice sessions a week; swimmers in this group must maintain a 90% or better attendance on monthly average.  Please discuss missed practices with coach to promote training continuity. The goals for this group of swimmers and requirements are (including above mentioned requirement):

·         Achieve Senior Sectional time standards

·        Achieve Junior National time standards

·        Continue developing skills, fitness, and motivation emphasizing all events

·        Participate in coach recommended meets

·        Take responsibility for own actions and swimming results

·        Contribute to a positive team and training environment

·        Realize actions outside the pool need to reflect goals in the pool

·        Communicate constructively with coaches and team mates

·        Maintain club responsibilities; volunteering, fundraising

·        Make lasting relationships with other PDST members

·        Be a team player; maintain a positive attitude, encourage teammates, sit with    teammates at swim meets, lead team cheers, and wear team gear at swim meets.

2. ENTRY QUALIFICATIONS:

  • Entrance into this group will be decided solely by the PDST Coaching Group including coach(s) for this group.  Competitive times, workout ability and commitment are weighed heavily in determining qualification. 
  • Recommended minimum age: Female 12 years old and Male 13 years old.
  • As one prerequisite or qualification for this group, a swimmer must have at least 2 NW Age Group Regional (Sectional) Times in swimmer’s current age at the time of registration or at least 1 Speedo Senior Sectional Time at the time of registration. 
  • As another prerequisite or qualification for this group, in a Test set, Elite swimmers should be able to complete 9x100’s free on 1:15 in yards at the time of registration.
  • This group of swimmers is recommended to attend 100% of workouts and are expected to attend at least 90% of workouts on monthly average (attendance is recorded).
  • It is understood that any break in training prior to the swimmers championship meet is not creating the most optimal preparation for competitive goal achievement. 
  • This group of swimmers will understand the level of trust and relationships that are conducive to competing in Elite Senior swimming.  This group of swimmers will accept and give feedback with their coach in a beneficial manner to produce higher level training. 
  • This group of swimmers is expected to attend all listed competitions indicated by the group coaches, including all qualified Championship meets.  
  • It is expected a swimmer will attend additional swimming camp held during team break times.

·        It is required that the swimmer is committed to contributing to a positive team and training environment, and realizes actions outside the pool need to reflect goals in the pool.