Background-image
Sponsors
Training Squads

 

The following is a description for each of the team practice squads and the expectations of each group.  They also include coach’s recommended number of practices to be able to move to the next group.  When considering moving swimmers to a group, coaches will take into account: practice attendance, performance during various test sets including all four strokes, swimmer attitude, maturity level both physically and mentally and the ability of the swimmer to complete the practice yardage that the next group is swimming.

JR. RACERS SQUAD (60 min. practices) 10 min. land exercises / 50 min. in the pool

The goal of this group is to find enjoyment in the sport of competitive swimming while learning the basics of the 4 strokes.  Swimmers will be introduced to flip turns, starts, and drill work that will improve their stroke technique.  Events at meets will be limited to their abilities as seen by the coaching staff.  Main focus is on a positive experience as a member of the Rapid City Racer Swim Team.

Recommended Practices: 2-3 per week

Expectations:

• Positive and appropriate interaction with teammates.
• Expected to participate in team functions outside of swim practice.
• Show respect for coaches, teammates, parents, volunteers, and yourself.
• Come with a positive attitude.
• Be ready to put forth 100% effort.
• Encourage all team members—be a leader and good role model at both practice and meets.
• In order for our team goals and your personal goals to be met, attendance is essential and needs to be consistent including 2-3 practices per week (1 hour practices).

To Move To The Next Group: The swimmer must be able to execute all 4 strokes legally. Consistent attendance and effort are necessary to move to the next level.

 

AGE GROUP 1 (90 min. practices) 20 min. land exercises / 60 min. in the pool

This group is all about perfecting legal strokes and turns and will develop skills and techniques relevant to competitive swimming races from 50’s up to 100’s including I.M. races.  Age Group 1 Swimmers will be encouraged and expected to try new events at meets that are recommended by the coaching staff.  Swimmers in this group will have a main focus on legal technique of all 4 strokes while increasing yardage with kicking and drills.

Recommended Practices: 3-4 per week

Expectations:

• Positive and appropriate interaction with teammates.
• Expected to participate in team functions outside of swim practice.
• Show respect for coaches, teammates, parents, volunteers, and yourself.
• Come with a positive attitude.
• Be ready to put forth 100% effort.
• Encourage all team members—be a leader and good role model at both practice and meets.
• In order for our team goals and your personal goals to be met, attendance is essential and needs to be consistent including 3-4 practices per week (1 ½  hour practices)
• Age Group 1 swimmers will complete on average 1,500 yards/1,200 meters per 1 hour practice.

To Move To The Next Group: The swimmer must be able to execute all 4 strokes legally with good starts and turns. They must also be able to understand and perform breathing patterns and stroke drills in all 4 strokes.  Consistent attendance and effort are necessary to move to the next level.

 

 

AGE GROUP 2 (90 min. practices) 20 min. land exercises / 60 min. in the pool

The goal of swimmers in this group is to offer more yardage than the last group while offering an intro to training component.  Another main goal in this group is to Develop into a mature swimmer with self-discipline focusing on training for race strategy with proper stroke technique. These swimmers will be capable of swimming all 4 competitive strokes and all available events for their age group with confidence. They will develop skills and techniques relevant to competitive swimming races from 100’s up to 200’s including I.M. races.  Age Group 2 swimmers will be encouraged and expected to try new events including 200’s of non-free strokes and 400 and longer races at meets that are recommended by the coaching staff.  In this group, swimmers will increase focus on training and endurance, however coaches will continue feedback on legal technique of all 4 strokes, starts and turns while increasing yardage using kicking and drilling sets.

Recommended Practices: 4 per week

Expectations:

• Positive and appropriate interaction with teammates.
• Expected to participate in team functions outside of swim practice.
• Show respect for coaches, teammates, parents, volunteers, and yourself.
• Come with a positive attitude.
• Be ready to put forth 100% effort.
• Encourage all team members—be a leader and good role model at both practice and meets.
• In order for our team goals and your personal goals to be met, attendance is essential and needs to be consistent including 4 or more practices per week (2 hour practices).
• Age Group 2 swimmers will complete on average 2,000 yards/1,700 meters per 1 hour practice.

To Move To The Next Group: The swimmer must be able to be able to read the clock and perform sets on intervals. They must have a level of maturity to work hard for something that they won’t see the reward for until much later (delayed gratification). This swimmer must be ready and willing to write down and work for seasonal goals. Consistent attendance and effort are necessary to move to the next level.

 

 

SENIOR PREP GROUP (150 min. practices) 30 min. land exercises / 120 min. in the pool

Swimmers in this group seek to develop into a mature swimmer with self-discipline focusing on training for race strategy with proper stroke technique. These swimmers will be capable of swimming all 4 competitive strokes and all available events for their age group with confidence. Senior Prep swimmers will develop skills and techniques relevant to competitive swimming races from 100’s up to 400’s including I.M. races and 800 FR or higher distance events.  Coaches expect swimmers in this group to compete in meets in a wide range of strokes and distance to compete as a well-rounded swimmer.  Senior Prep group swimmers will increase focus on training and endurance, however coaches will continue feedback on legal technique of all 4 strokes, starts and turns while increasing yardage.

Recommended Practices: 5-6 per week

Expectations:

• Positive and appropriate interaction with teammates.
• Expected to participate in team functions outside of swim practice.
• Show respect for coaches, teammates, parents, volunteers, and yourself.
• Come with a positive attitude
• Be ready to put forth 100% effort
• Encourage all team members—be a leader and good role model at both practice and meets.
• In order for our team goals and your personal goals to be met, attendance is essential and needs to be consistent including 5 or more practices per week (2 hour practices).
• Senior Prep swimmers will complete on average 4,000 yards/3,700 meters per 2 hour practice.

To Move To The Next Group: The swimmer must be able to show a level of maturity and commitment through behavior, effort and attendance to prove that they are ready for the rigors of the Senior Group.  Consistent attendance and effort are necessary to move to the next level.

 

SENIOR GROUP (150 min. practices) 30 min. land exercises / 120 min. in the pool

This group constitutes the highest level of commitment within the Rapid City Racers team structure. Swimmers with the necessary talent and desire are provided with a training program designed for success in the regional, national, and perhaps the international levels of competition.  This group has commitment standards that involve attendance, training intervals, and positive mental approach to the sport.

Recommended Practices: 7-8 per week

Expectations:

• Positive and appropriate interaction with teammates.
• Expected to participate in team functions outside of swim practice.
• Show respect for coaches, teammates, parents, volunteers, and yourself.
• Come with a positive attitude.
• Be ready to put forth 100% effort.
• Encourage all team members—be a leader and good role model at both practice and meets.
• In order for our team goals and your personal goals to be met, attendance is essential and needs to be consistent including 7 or more practices per week (2 hour practices)
• Senior group swimmers will complete on average 5,000 yards/4,600 meters per 2 hour practice.

 

To Move On To Swimming In College: The swimmer must have the grades in school or nothing will make swimming in college possible. Swimmers who wish to swim in college must possess a hunger to always improve and be a team player which may include training and competing in events that they don’t personally like but will be willing perform for the benefit of the college team. To swim on scholarship means that you are, in fact, a professional swimmer (you swim for scholarship money). A professional swimmer in college is not paid to try, but they are paid to perform. Consistent attendance and effort are necessary to move to this next level.