Practice Groups

 

 

BAC Swim Team Practice Groups

At every level, we take a long-term approach to swimmer development. Once swimmers begin in our program, we give them the preparation and tools they need to make swimming a lifetime activity.

We use an age-based system to categorize our large team. This structure keeps swimmers of similar age and ability together as they progress through the program, and it creates a healthy environment for competition as our swimmers work toward the upper echelons of our sport.  

 

 

Groups

Barracuda 1

Description: Barracuda 1 group meets twice per week. With approximately 8 athletes in the group, this group maintains a low swimmer to coach ratio and is focused on developing fundamental skills like streamline and kicking. Competitive skills like breaststroke kick and butterfly are developed so the atheltes can progress to the next group. Values of sportsmaship are introduced. Consistent attendance is key to improvement. Meet attendance is limited to intrasquad meets and home meets by invitation.

Goals of the Group:

  • Advancement into Barracuda 2
  • SafeSport Goal - introduce values of sportsmanship

Characteristics of the Group:

  • Age 8 & Unders
  • Must be able to swim freestyle with side-breathing and backstroke
  • Working on fluency in 4 competitive strokes

 

Barracuda 2

Description: The Barracuda 2 Group is for atheltes 8 years old and younger and meets three times per week. With approximately 12 athletes in the group, the group works to refine its competitive skills, and begins to work on skills like reading the pace clock and some race strategy. Meet attendance is limited to intrasquad meets and home meets.

Goals of the Group:

  • Advancement into Barracuda 3
  • SafeSport Goal - introduce values of sportsmanship

Characteristics of the Group:

  • Age 8 & under
  • Working on fluency in 4 competitve strokes
  • Learning to navigate a swim practice - reading the pace clock, circle swimming, listening and following coach's instruction
  • Participation in 3 BAC home meets per year

 

Barracuda 3

Description: Barracuda 3 Group meets five times per week. With approximately 15 athletes in the group, the group is doing regular interval work, building habits that will help with regional (in Zone 1 North) competition. Athletes are regularly participating in all assigned meets by BAC coaching staff, including 3 BAC hosted home meets per year. The group is learning the stroke technique and practice skills to provide readiness for Age Group 2.

Goals of the Group:

  • Advancement to Age Group 2
  • Stroke fluency and competition readiness are the highest priorities
  • SafeSport Goal - introduce values of sportsmanship

Characteristics of the Group:

  • Age 8 & under
  • Working to qualify for championship meets like Zone 1 North Championships
  • Learning to read the pace clock and execute swim sets
  • Have fun through new and challenging swim sets
  • Participation in 3 BAC home meets per year

 

Age Group 1

Description: Age Group 1 is a group of atheltes 9-10 years old and meets five times per week. With approximately 20 athletes in the group, the group prioritizes stroke fluency. Habits that have been developed in the Barracuda Groups are reinforced and expanded. Meet attendance will be focused on intrasquads and Zone 1 North competitions. A majority of practice will be centered around stroke technique instruction and development.

Goals of the Group:

  • Stroke fluency is the highest priority
  • Advancement into Age Group 2
  • Qualify for Zone 1 North Championship Meet - 'BB' USA Swimming Motivational Times
  • SafeSport Goal - enforcing values of sportsmanship, teaching team pride, introducing positive mindset skills

Characteristics of the Group

  • Age 9-10
  • Participation in 3 BAC home meets per year
  • 60% attendance recommended

 

Age Group 2

Description: Age Group 2 is composed of athletes ages 9-10 and meets six times per week. With approximately 20 athletes in the group, the group develops training habits, race habits, and goal setting to be successful regionally (Zone 1 North Champs, Junior Olympics, Far Westerns) and will be introduced to team travel opprotunities (Santa Rosa, Neptune Invite, Arizona Holiday Festival). Swimmers in the group are discovering their passion for the sport through fun and challenging practices. Practices will be centered around stroke development with an introduction to "challenge sets" to prepare athletes for Junior 2.

Goals of the Group:

  • Working towards regional championships like JOs, Far Westerns, 10 & Under Champs, All Star Meets
  • To prepare athletes for Junior 2 Group
  • Have fun and work hard!
  • Learn practice skills - reading the pace flock, executing 1-2 part swim sets
  • SafeSport Goal - enforcing values of sportsmanship, teaching team pride, introducing positive mindset skills

Characteristics of the Group:

  • Age 9-10
  • Maintain above 70% attendance percentage through the season
  • Multiple 'BB' USA Swimming Motivational Times or higher

 

Junior 1

Description: The Junior 1 Group is composed of athletes 11-12 years old and practices five timers per week. With approximately 20 athletes in the group, the group is working towards stroke fluency and developing good training habits. Habits that have been developed in Age Group 1 & 2 are reinforced and expanded. Meet attendance will be focused on intrasquads and Zone 1 North competitions.

Goals of the Group:

  • Stroke fluency is the highest priority
  • Advancement into Junior 2
  • Qualify for Zone 1 North Championship Meet - 'BB' times according to USA Swimming Motivational Times
  • SafeSport Goal - enforcing values of sportsmanship and team pride, introducing mindset skills

Characterisitcs of the Group:

  • Ages 11-12
  • 60% attendance recommended
  • Participation in 3 BAC home meets per year

 

Junior 2

Description: The Junior 2 Group is composed of athletes ages 11-12 years old who are continuing to take steps in making a committment to swimming as a focus sport. Athletes in Junior 2 are commited to maintaining an 80% attendance percentage while learning time management skills in balancing school, other activities/sports, sleep and social time. Junior 2 practices are composed of both stroke development as well as introducing a training component. Athletes will be challenged in many new ways as the group trains to develop VO2 max. Junior 2 swimmers are committed to working towards focus meets like JOs and Far Westerns and competing at their highest level qualified meet.

Goals of the Group

  • Working toward regional championships (Pacific Swimming JOs, FW)
  • Prepare athletes for Senior Prep
  • Learning training skills - executing multi-part swim ets, measuring heart rate, developing VO2 max
  • Learning goal setting process through season-long goal setting projects
  • SafeSport Goal - enforcing values of sportsmanship and team pride, understanding positive mindset skills in practice and swim meet settings

Characteristics of the Group

  • Age 11-12
  • Multiple 'BB' USA Swimming Motiviational Times or higher
  • Goal of the group is to introduce training modalities, energy systems
  • Maintain above 70% attendance percentage through season
  • Participate in BAC dryland
  • Participation in all qualified championship meets and home meets

Sample Test Sets

  • 10x100 @ 1:30 freestyle
  • 8x50 @ 0:50 flutter kick

 

Varsity

Description: The Varsity Group is a training group for those who want to maintain a connection to the sport of swimming, but may not want to participate in the highest level competitions possible. The Varsity Group will work on training concepts and aims to develop an overall sense of physical fitness. Motivated Varsity Group memebers may move into Senior Prep/Senior 1.

Goals of the Group

  • Continue to develop passion for the sport of swimming
  • Gain skills and confidence to participate on the Varsity swim team of their high school
  • Maintain physical fitness for other seasonal sports
  • SafeSport Goal - develop a positive mindset and atheltes endeavor to become a positive leader/role model

Characteristics of the Group

  • Age 13 & up
  • Technical competence in all 4 strokes
  • 60% attendance recommended
  • Participation in 3 BAC home meets per year

 

Senior Prep

Description: Senior Prep athletes are on a trajectory to pursue swimming to the highest level possible, including the possiblity of swimming post-high school. Senior Prep athletes possess the longer term goal of entering the Senior program (Senior 1 or National) and will work on striking the critical balance between school, swimming and social time.

Goals of the Group

  • Preparation for Senior level competition in
    • Goal setting
    • Physical prepardness (aerobic capacity, technical development)
    • Teamwork and group accountability
  • Qualifying for and attending the highest level of competition possible (JOs, Far Westerns, Arizona travel meet, Sectionals, Futures, ect.)
  • Participation in chapionship meets, all home meets
  • SafeSport Goal - values of a leadership, strong work ethic, and time management

Characteristics of the Group

  • Age 13-14
  • Multiple 'BB' times, Zone 1 North Championships qualifier
  • Minimum 80% attendance, even while participating in other sports seasonally
  • Athlete driven goals, supported by coaches and parents
  • Participate in BAC dryland
  • Participate in all qualified championship meets and home meets

 

Senior 1

Description: Senior 1 Group athletes are passionate about swimming, but may not know what their swimming plans are post-high school. Senior 1 is a year round, committed group. Group members are committed to developing exemplary team culture and being team leaders among their peers and younger teammates alike.

Goals of the Group

  • Possible advancement into National Group
  • Qualifying for and attending highest-possible championship meet
  • SafeSport Goal - establishing leadership and time management skills

Characteristics of the Group

  • High school ave and above (minimum age 15)
  • Multiple 'BB' times (Zone 1 North Championships qualifier)
  • Minimum 80% attendance
  • Athlete-driven communication
  • Participate in BAC dryland

Sample Test Sets

  • 6x100 kick @ 5:00 averaging 1:40 or better
  • 10x100 free @ 1:20

 

National Group

Description: The National Group is BAC's top training group. Athletes in this group will have displayed that competitve swimming is their top extracurricular priority. Athletes in this group are committed to qualifying for, and attending, the highest level of competition possible. Group members are committed to developing exemplary team culture and being team leaders among their peers and younger teammates alike. Athletes who are unable to maintain the group standard over the course of a trimester will be asked to meet with the coaching staff to discuss possible group reassignment.

Goals of the Group

  • To be the competitive leaders of BAC
  • 100% matriculation to a 4 year college/university varsity swim teawm
  • SafeSport Goal - mutual accountablity for your goals and your teammates goals. Leadership/role modeling among peers and younger teammates

Characteristics of the Group

  • High school aged and above (minimum age 15)
  • Competitive swimming is your number one activity outside of school
  • Have achieved at least one Western Zone Senior Championship Meet and/or 15&up Far Western Meet qualifying t ime
  • Minimum 90% attendance
  • Athlete driven communication
  • Attendance at ALL competitions on the BAC calendar
  • Participate in BAC dryland
  • Participate in all BAC functions

Sample Test Sets

  • 6x100 kick @ 5:00 averaging 1:25 or better
  • 10x100 free @ 1:15 or better
For questions about the training group structure or group descriptions, please contact Ben Chung at: [email protected]
 
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