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Group Descriptions

Developmental I

For swimmers ages 10 & Under

This is our entry level group for the competitive swim team. Swimmers must be able to complete, at minimum, 25 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes must be completed independently without stopping.

This level focuses on stroke construction, stabilizing kick, and aerobic system development.

Swimmers must attend a minimum of 2 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

  • 4 x 25 Freestyle @ 1:00

  • 4 x 25 Flutter Kick @ 1:20
     

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, 2 goggles, 2 caps, swim suit

Developmental Coaches: Michylle Padilla, Matt Golden
Workout Days/Times: See training schedule

 

Developmental II

For swimmers ages 12 & under

This is our entry level group for the competitive swim team. Swimmers must be able to complete, at minimum, 50 yards of Freestyle using rhythmic side breathing, Backstroke, and either Breaststroke or Butterfly. All strokes must be completed independently without stopping.

This level focuses on stroke construction, stabilizing kick, and aerobic system development. 

Swimmers must attend a minimum of 2 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

  • 4 x 50 Freestyle @ 1:40

  • 4 x 50 Flutter Kick @ 2:00
     

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, 2 goggles, 2 caps, swim suit

Developmental Coaches: Michylle Padilla, Ben Skelding
Workout Days/Times: See training schedule

 

Age Group I

For swimmers ages 10 & Under

From the Developmental level, athlete move up to this level by Coach recommendation only. Swimmers must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive strokes; must be able to complete 200 IM, and 100’s of stroke in competition.

This level focuses on stroke efficiency, aerobic capacity, skill building and development, and goal setting. Swimmers at this level will build upon the fundamentals taught at the Developmental level.

Swimmers must attend a minimum of 3 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

  • 10 x 50 Flutter Kick @ 1:30

  • 5 x 100 IM Kick @ 2:45

  • 6 x 100 Free @ 2:15

  • 6 x 100 IM @ 2:30


Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit

Age Group Coaches: Matt Golden, Keely Monge
Workout Days/TimesSee training schedule

 

 

Age Group II

For swimmers Ages 11-14

A more advanced level of Age Group I. Swimmers in this group must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive strokes; must be able to complete 200 IM, and 100’s of stroke in competition. This group also prepares swimmers to swim in beginner distance events such as the 500 Freestyle.

This level focuses on stroke efficiency, aerobic capacity, skill building and development, and goal setting. Swimmers at this level will build upon progress made in Age Group I.

Swimmers must attend a minimum of 4 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

Minimum Training sets include:

  • 10 x 50 Flutter Kick @ 1:30

  • 5 x 100 IM Kick @ 2:45

  • 6 x 100 Free @ 2:15

  • 6 x 100 IM @ 2:30


Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit

Age Group Coaches: Jim Crampton, Ben Skelding
Workout Days/TimesSee training schedule

 

Age Group Select

Swimmers are invited into this group via coaches recommendation only. Athletes in this group must be at least 10 years old, and have at least 2 years competitive USA Swimming experience, or the equivalent. This group is exposed to training geared towards athletes of a B+ time standard. This group prepares for 200’s of each stroke, the 1,000 Freestyle, and the 400 IM.

This level focuses on stroke efficiency, aerobic capacity, skill building and development, and goal setting. Swimmers at this level are introduced to anaerobic training capacity, race strategy, and a higher competitive performance.

Swimmers must attend a minimum of 4 practices per week, demonstrate leadership qualities and a strong desire to excel in competitive swimming, and attend all meets indicated by the coaching staff. Swimmers who are in this group, or are looking to join this group, must participate in Long course and dryland training during the summer.

Minimum Training sets include:

  • 8 x 100 Flutter Kick @ 1:50

  • 6 x 100 IM Kick @ 2:10

  • 8 x 100 Free @ 1:45

  • 8 x 100 IM @ 1:50

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, and swim suit

Age Group Select Coach: James Washington, Mary Woodward
Workout Days/Times:
See training schedule

 

 

High School & Summer League Prep 

For swimmers ages 13 & older

This group is for swimmers who are unable to commit to training consistently year round but wish to continue training in preparation for the High School or Summer League swimming season(s). Swimmers must be a minimum age of 14 years old, and be proficient in at least 3 of the competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle).

This level focuses on stroke efficiency, aerobic capacity, skill building and development, and goal setting. Swimmers at this level are using this to supplement their high school or summer league swim team.

Swimmers must attend a minimum of 2-3 practices per week and be able to attend competitions at least once per month, competition schedule permitting.

 

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, and swim suit

High School & Summer League Prep Coach: Jim Crampton, Rodger McCoy

Workout Days/Times: See training schedule

 

 

Pre-Senior 

Minimum age for entry into this group is 13 years old. Athletes entering this group must display an ability to train on a more committed basis. Competition at swim meets is required in this group. The Pre-Senior level is for athletes that are ready and able to make competitive swimming a priority in their life.  

Athletes must be able to train a minimum of 10 hours per week. Morning workouts are included in practice requirements.  Training at this level focuses on goal setting, visualization, and championship level competition.  Long course training and dry land training are requirements at this level.

A DC Wave Pre Senior Athlete: 

  • Has goals of scoring at PVS Junior Champs or Junior Olympics; competing at Senior Champs and Eastern Zone Championships
  • Has goals of being selected for USA Swimming Diversity Select Camps and/or Zone Select Camps
  • Takes responsibility for performance by developing and executing race strategy 
  • Demonstrates ability to balance family life, schoolwork, and swimming
  • Exemplifies commitment to goals to teammates, parents, and coaches

Expectations:

  • Exemplify qualities of a senior level swimmer
  • 11 month commitment 
  • Must attend practice 5 days a week
  • maintains 85% practice attendance monthly 
  • Attends all competitions designated by coaching staff
  • Understands and performs personal race strategies 
  • Effectively communicate commitment to teammates, parents, and coaches
  • Knows the team goals 
  • Takes an active role in developing specific and attainable practice group goals 

Qualifications


Minimum Training standards:          

  • 10 x 100 kick @1:50
  • 8 x 100 swim non-free @1:45
  • 8 x 100 free @ 1:30
  • 2 x 400 IM @ 6:30

Must have met or better a minimum of two of the seven times listed below

Girls (SCY)

Event

Boys (SCY)

28.99

50 Free

26.89

1:04.49

100 Free

59.49

2:24.99

200 Free

2:14.69

6:43.49

500 Free

6:14.49

12:00.00

1,000 Free

11:30.00

22:07.00

1,650 Free

20:55.00

1:15.59

100 Back

1:12.79

2:28.99

200 Back

2:18.99

1:26.99

100 Breast

1:20.99

2:49.99

200 Breast

2:35.99

1:15.99

100 Butterfly

1:09.59

2:38.99

200 Butterfly

2:25.99

2:45.99

200 IM

2:33.49

5:25.99

400 IM

5:08.99

 

 

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, swim suit, drag suit


Pre Senior Coach: Rob Green
Workout Days/Times:
See training schedule

 

 

Senior

Minimum age for entry into this group is 15. Athletes entering the Senior group must display a strong desire to perform at the highest level they are capable of. Training is geared towards individual talents, although a strong aerobic endurance factor is present.  Graduation into this level is by coach's invitation only, and athletes must be able to adhere to coaches and training group standards and requirements to remain at this level.  

Athletes at this level train for 12 or more hours per week.  Training focuses on regional and/or national level competitions.  Dry land training and long course training are requirements at this level.

A DC Wave Senior Swimmer: 

  • Has goals of scoring at PVS Senior Champs, Qualifying for Sectionals
  • Has goals of being selected for USA Swimming Diversity Select Camp, National Select Camp
  • Responsible for performance by developing and executing race strategy 
  • Exemplifies commitment to goals to teammates, parents, and coaches 

Training Group Expectations:

  • Representing DC Wave at the highest levels
  • Be a model for the younger up and coming swimmers on and off the team
  • 12 month commitment 
  • Must attend practice 6 days a week
  • maintain a 90% practice attendance monthly
  • Attends all competitions designated by coaching staff
  • Commitment and desire to excel at practice and at meets

Qualifications

Training Standards:

  • 10 x 100 kick @1:40
  • 8 x 100 swim non-free @1:30
  • 5 x 200 free @ 2:30
  • 2 x 400 IM @ 6:00

Must have met or better a minimum of two of the seven times listed below

Girls (SCY)

Event

Boys (SCY)

24.99

50 Free

23.79

54.19

100 Free

52.49

2:00.99

200 Free

1:56.49

6:10.99

500 Free

5:41.99

12:20.00

1,000 Free

11:23.99

20:21.00

1,650 Free

18:48.00

1:04:99

100 Back

1:01.99

2:16.99

200 Back

2:08.99

1:15.99

100 Breast

1:11.99

2:44.99

200 Breast

2:25.99

1:01.29

100 Butterfly

57.99

2:24.99

200 Butterfly

2:11.99

2:17.99

200 IM

2:05.99

4:55.99

400 IM

4:35.99

 

 

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kick board, Paddles, Pull buoy, Snorkel, Socks, 2 goggles,2 caps, swim suit, drag suit

Senior CoachRob Green
Workout Days/Times:
See training schedule