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Group Descriptions

Listed below are descriptions of all of our groups that are on our Competitive Track.  Click on the group name to be taken to see a more detailed description of the group. 

Other Programs offered include:

  • Conditioning Programs - swimmers who have been on a team before, but are not looking to compete
  • Mighty Marlins - for swimmers aged 6-8, who have been on a competitive swim team before

Group Name

Group Description

Senior Gold

Age 13-18


Minimum of 6 practices expected per week.

11 month only

Program Description

  • 11 month, high intensity aerobic training program designed to prepare swimmers to qualify for and compete in Regional and National level competitions. 
  • Swimmers are expected to train 6+ practices a week including doubles practices on 2-3 days. 
  • Dry land training is available and encouraged.
  • Participation in swim meets is required.
  • 85% attendance minimum is expected.
  • Registration for this group requires coach approval.

 

Eligibility Requirement

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

PLACEMENT TEST SET

  • 12 x 100 Free on 1:15 for Girls and on 1:10 for Boys
  • 3 x 400 IM on 6:00
  • 8 x 100 Kick on 1:45 

And one of the following:

  • 8 x 100 Back on 1:30
  • 8 x 100 Breast on 1:40
  • 6 x 100 Fly on 1:30

Senior Silver

Age 13 -18

4 or 5 practices per week

9 month for 4X or 11 month for 5X

Program Description

  • For swimmers age 13-18 who have NOT met the Sen-Prep Gold eligibility requirements.
    • Senior Silver swimmers must, however, meet the AGAD eligibility requirements.
  • 4 morning practices per week with 9 or 11 month options
  • Goal of program is to transition swimmers to higher level programs if/when ready

Senior Prep Gold

Age 12-14

4 or 5 practices per week

11 month only

 Program Description

  • (Ages 12- 14). Must meet program eligibility requirements. Requires 11- month registration.
  • Morning S.P. 12 yr. old swimmers must have at least two Age Group Champs times to be eligible.
  • Swimmers in High School / 9th grade or higher are not permitted in the group.
  • Coach INVITATION is required for this program

Eligibility Requirement

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

PLACEMENT TEST SET

  • 10 x 100 free on 1:20
  • 4 x 200 IM on 3:10
  • 6 x 100 Kick on 1:55

And one of the following:

  • 6 x 100 back on 1:35
  • 6 x 100 Breast on 1:45
  • 4 x 100 Fly on 1:50

Senior Prep Silver

Age 13 -18

3 practices per week

9 month only

Program Description

  • For swimmers age 13-18 who have NOT met the Sen-Prep GOLD eligibility requirements.
    • SP Silver swimmers must, however, meet the AGAD eligibility requirements.
  • 3 practices per week with 9 or 11 month options.  
  • Goal of program is to transition swimmers to higher level programs if/when ready

Age Group Select (AGS)

Age 10-13 only

4 practices per week

11 month only

Program Description

  • Dedicated swimmers who are ready for more advanced Age Group training and aggressive goal setting with goals of swimming at the Sen-Prep and Senior levels.
  • Requires strong understanding of stroke mechanics.
  • Requires physical and mental readiness for more intense aerobic conditioning.
  • Coach INVITATION is required for this program.

 Eligibility Requirement
Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. In addition, swimmers need to have swum 200/500 free, 200 IM, 200 back and 200 breast in a swim meet.

 

PLACEMENT TEST SET

•    5 x 100 free on 1:40
•    4 x 100 IM on 2:20
•    6 x 50 Kick on 1:20

 

And two of the following
•    6 x 50 Back on 1:05
•    6 x 50 Breast on 1:10
•    4 x 50 Fly on 1:10

 

Age Group Aerobic Development

(AGAD)

Age 10-12

3 or 4 practices per week

11 month only

Program Description

  • Aerobic training program that places an emphasis on conditioning, stroke technique and racing skills. 
  • Focus on developing proficiency in all four strokes and local age group competition preparation. 
  • Swimmers are encouraged to participate in monthly competitions. 

 

Eligibility Requirement

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

PLACEMENT TEST SET

  • 10 x 50 free on 1:00
  • 4 x 100 IM on 2:20
  • 6 x 50 Kick on 1:20

And two or more of the following

  • 6 x 50 Back on 1:05
  • 6 x 50 Breast on 1:10
  • 4 x 50 Fly on 1:10

Age Group Stroke Development

(AGSD)

Age 7-10

2, 3 or 4 practices per week

9 & 11 month options

Program Description

  • Mild intensity training program.
  • Continued emphasis on developing sound training habits with primary focus on stroke mechanics for all 4 strokes, starts and turns.  "I.M. STRONG"
  • Basic aerobic swimming is introduced at this level.
  • Swimmers are encouraged to participate in approximately one meet per month.

 

Eligibility Requirement

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

PLACEMENT TEST SET

  • 10 x 50 Free on 1:30
  • 1 x 100 IM without stopping and reasonable performance of all strokes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Conditioning Programs

Group Group Description

High School Conditioning (HSC)

(9th - 12th grade)

2 or 3 practices per week.

 

9 Week (pre-season)
or
20 week (full season - ends early-February)

Program Description

  • Focus on developing & maintaining cardiovascular base and stroke technique refinement.
  • Swimmers must be active participants in their H.S. Swim team programs.
  • Offered in two sessions.
    1. Pre- H.S. season (early Sept. through early Nov.)
    2. Full Season (early Sept. through early Feb.)
  • SWIMMERS ARE ELIGIBLE TO COMPETE IN USAS MEETS.
  • Not available at Cub Run

Requirements

Age Group Silver

(AGSV)

Age 11-12

2 practices per week

9 month option

Program Description

  • Mild intensity training program.
  • Continued emphasis on developing sound training habits with primary focus on stroke mechanics for all 4 strokes, starts and turns. 
  • Basic aerobic swimming is continued at this level.
  • Swimmers are encouraged to participate in approximately one meet per month.

Eligibility Requirement

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

PLACEMENT TEST SET

  • 10 x 50 Free on 2:00
  • 6 x 50 Back
  • 6 x 50 Breast
  • 1 x 100 IM without stopping and reasonable performance of all strokes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mighty Marlins

Group Group Description

Mighty Marlins

Age 6-8
 

1-3 practices per week.

9 month only

Program Description

  • Mighty Marlins groups are kept small (8 - 10 max. per lane) with a minimum of one certified coach/instructor and one Potomac Marlins Senior level (15 & Over) swimmer assistant per group.
  • Each group is comprised of swimmers of similar ability levels ranging from novice level with minimal or no competitive experience through more advanced swimmers with 1-2 seasons of competitive experience.

 

Requirements:

  • 1 X 50 Free & 1 X 50 Back without stopping.
  • Ability to do a forward start from the blocks.
  • Understanding and performance of symmetrical Breaststroke and Butterfly kicking motion.

 

Swim Meets
  • Swim meet participation is NOT required, however, it is encouraged.