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Training Groups

Last Updated September 6, 2014

PVST is an age group and senior level competitive swim program. The various levels of instruction and training are designed to allow for gradual and complete development of each individual’s potential. The structure of PVST is comprehensive. The progression of an athlete from one group to the next is solely at the coach’s discretion and based on many variables. Criteria that we consider includes, but is not limited to, age, stroke development and physical development, attitude, maturity, practice performance, times, and attendance.

Training Philosophy

The basic training philosophy of the club is to deliver developmentally appropriate training for all athletes. This starts by teaching the fundamentals and skill development to create a strong swimming foundation. The swimmers learn how to move efficiently through the water by using correct stroke mechanics and develop a “feel” for the water.

Swimmers learn all four strokes with an emphasis on IM training. Stroke specialization is discouraged and all swimmers are expected to compete in all four strokes in competition. The training model is also designed to develop a strong aerobic base. Swimmers train to maximize their aerobic capacity for short and long term benefit. The aerobic component is increased as the swimmer progresses through the program. This training philosophy allows swimmers to achieve their ultimate performances, which may occur at the senior level or when the swimmer goes off to college.

An appropriate dryland program is offered for each training practice level – see the current training schedule for the time and duration of the dryland program for the specific level. Each swimmer is strongly encouraged to treat dryland training as a serious part of their training, as it is meant to augment the training goals of the swimming program, For dryland training at PVAC (on-deck or outside), training, shoes, shorts or sweatpants, tshirt, and a large towel are strongly recommended. Inappropriate attire will not be permitted.

For tryout information please see the Team Info -> Tryouts page.

 

Gold High Performance

Gold High Performance Group swimmers are those with the appropriate dedication, desire, experience and talent to handle the very demanding distance-based training. They continue to develop their aerobic capacity. Racing fundamentals, race strategies, goal setting and dryland/strength training are refined. Aerobic conditioning is emphasized, while training for stroke and distance specificity. Swimmers prepare for and compete in stroke 200s,400 IM, and middle to long distance freestyle events. By invitation only.

Pre-requisite: Must be able to swim test set on 1:10 per hundred base
Training Offered: 5 days per week for 2 hours each + 3-4 weekday and Saturday mornings as available for up to 2 hours each
Training Requirements: At least 80% attendance
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

Gold
Gold Group swimmers continue to develop their aerobic capacity. Racing fundamentals, race strategies, goal setting and dryland/strength training are refined. Aerobic conditioning is emphasized, while training for stroke and distance specificity. Swimmers prepare for and compete in 400 IM and middle distance freestyle events

Pre-requisite: Must be able to swim test set on 1:15 per hundred base
Training Offered: 5 days per week for 2 hours each + 3-4 weekday and Saturday mornings as available for up to 2 hours each
Training Requirements: At least 80% attendance
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

Silver
Silver Group swimmers maintain correct stroke mechanics while more fully developing their aerobic capacity. Racing fundamentals, race strategies, goal setting and dryland training are refined. Aerobic conditioning is emphasized without compromising stroke fundamentals. Swimmers prepare for and compete in 400 IM and middle distance freestyle events.

Pre-requisite: Must be able to swim test set on 1:30 per hundred base
Training Offered: 5 days per week for 2 hours each + morning or Saturday practices for up to 2 hours each
Training Requirements: At least 80% attendance
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

High School
High School seasonal swimmers refine stroke mechanics while developing an aerobic base. Fundamentals of race strategies, goal setting and dryland training are introduced and improved. Aerobic conditioning is emphasized without compromising stroke fundamentals. Swimmers prepare for high school Varsity level competition.

Pre-requisite: Must be able to swim a legal 100 IM + swim test set on 1:40 per 100 base
Training Offered: 5 days per week for 2 hours each, 1-2 mornings for up to 2 hours each  by arrangement with the coach
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

Bronze
Bronze Group swimmers continue to refine stroke mechanics while developing an aerobic base. Racing fundamentals are refined while race strategies, goal setting and dryland training are introduced. Low intensity aerobic conditioning is emphasized without compromising stroke fundamentals. Kick training transitions to half of kicking done without a kickboard. Swimmers prepare for and compete in 200 IM and 200 freestyle events.

Pre-requisite: Must be able to swim a legal 100 IM + swim test set on 1:40 per 100 base
Training Offered: 5 days per week for 2 hours each
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

Blue
Blue Group swimmers continue to refine stroke mechanics while developing an aerobic base. Racing fundamentals are refined while race strategies, goal setting and dryland training are introduced. Low intensity aerobic conditioning is emphasized without compromising stroke fundamentals. Kick training transitions to half of kicking done without a kickboard. Swimmers prepare for and compete in 200 IM and 200 freestyle events.

Pre-requisite: Must be able to swim a legal 100 IM
Training Offered: 5 days per week for 1 hours each
Equipment Needed: Kickboard, buoy, paddles, and rubber fins

Red
Red Group swimmers continue to practice correct stroke technique while developing a strong foundation in all strokes. Racing fundamentals, such as starts, turns, transitions and legal strokes are emphasized. There is a continued emphasis on developing conditioning through kicking.

Pre-requisite: Legal freestyle and backstroke race technique, legal breaststroke kick
Training Offered: 5 days per week for 1 hour each
Equipment Needed: Kickboard and rubber fins

White

White Group swimmers learn correct stroke fundamentals while developing balance and coordination in the water. Emphasis is on teaching sound fundamentals of freestyle and backstroke. Elements of butterfly and breaststroke are introduced. Racing fundamentals such as starts, turns, and basic streamlining are introduced. There is an emphasis on developing conditioning through kicking at this level.

Pre-requisite: Must be able to swim a minimum of 25 yards of freestyle with face in the water and the ability to turn the head to the side to breathe; comfort level in the water; ability to swim some backstroke
Training Offered: Mon-Thurs 45 minutes each
Equipment Needed: Kickboard and rubber fins

Green
Green Group swimmers learn correct stroke fundamentals while developing balance and coordination in the water. Emphasis is on teaching sound fundamentals of freestyle and backstroke. Elements of butterfly and breaststroke are introduced. Racing fundamentals such as starts, turns, and basic streamlining are introduced. There is an emphasis on developing conditioning through kicking at this level.

Pre-requisite: Must be able to swim a minimum of 25 yards of freestyle with face in the water and the ability to turn the head to the side to breathe; comfort level in the water; ability to swim some backstroke
Training Offered: Mon-Thurs 30 minutes each
Equipment Needed: Kickboard and rubber fins