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Competitive

Competitive Swim Team

The Competitive Swim Team is a year round team that offers advanced, technical instruction and training to swimmers, age 7 through college age, who demonstrate competency in the four competitive strokes. Members participate in local, regional, and national swim meets. The SDAC Competitive Program is offered at Rancho Bernardo High School and includes the following groups:

  • Age Group Development Group (Beginner/Intermediate)

  • Age Group Performance Group (Intermediate/Advanced)

  • Age Group Elite Group (Advanced)

  • Senior Development Group (Intermediate/Advanced)

  • Senior Elite Group (Advanced)


Age Group Development Group (Beginner/Intermediate)

These swimmers may have some competitive swimming background experience but need more work on their stroke technique. These swimmers are recommended to swim 3 times per week. The focus of the practice group is to improve the swimmer’s stroke skills and develop the enthusiasm for swimming. The swimmers attend and compete in the “BC” level meets. Time is spent on teaching the swimmers the “how to’s” in practice sessions (reading a pace clock, stroke drills, starts, and turns). Must be able to complete the following practice sets:

Try-out Standards (SCY)

10/U Swimmer

11/O Swimmer

6 x 50 Freestyle

6 x 50 Backstroke

6 x 50 Breastroke

6 x 50 Butterfly

6 x 50 Kick

6 x 200 IM on 3:45

8 x 100 Kick on 2:30

10 x 100 Free on 1:50


And any one of the following sets:

10 x 100 Free on 1:40

8 x 100 Back on 2:00

8 x 100 Breast on 2:30

8 x 100 Fly on 2:15

Cognitive: The swimmer accurately counts and computes distances.

Competitive Performance Standards: Has participated in competitive situations for the primary purpose of skill development (entry level competitions)


Additional Information

Typical Work-out Duration: 15 min. dry-land plus 1 hour, 15 minute of water time

Typical Dry-land workout: stretching

Required Equipment: fins, water bottle, pull buoy, strokemaker paddles (see coach for appropriate size), mesh bag


 In addition to the practice sets listed above, there are numerous standards and behaviors that must be  demonstrated by the swimmer to qualify for placement in this group.

Behavioral Standards

Biomechanics

Standards

Physical

  1. Execute a start from the blocks. Hold the underwater streamline for one and one-half body lengths; initiate a kicking action for one body length and progress to the surface with a pull.

  2. Execute a legal freestyle, backstroke, butterfly and breaststroke including an approach of at least 10 yards.

  3. Stroke progression: Complete following progressions for butterfly and breaststroke:

    • Butterfly

      • Complete one length of the pool with legal butterfly form

      • Demonstrate correct timing of pull, kick, and breath

      • Demonstrate an undulating motion.

    • Breaststroke

      • Complete one length of the pool with legal breaststroke.

      • Demonstrate correct timing of pull, breath, and kick.

      • Perform a 100 yard IM with legal technique.

Cognitive

  1. From a push, the swimmer counts the number of stroke cycles for freestyle, backstroke, breaststroke, and butterfly, and the coach records the time for one length of the pool.

Physiology Standards

Physical

  1. Coordinated movement patterns: swims all four strokes.

  2. Aerobic endurance: can perform continuous swim for ten minutes.

Cognitive

  1. The swimmer begins to understand maturation and physical development: accepts and understands individual differences in physical size within an age group.

  2. Understands that energy for exercise is derived from nutrition.


Character Development and Life Skills Standards

Championship Behavior and Accountability

  1. The swimmer demonstrates an understanding of sportsmanship championship behavior. For example, he/she does not throw goggles, and congratulates opponents.

  2. The swimmer will treat teammates, parents, and coaches like the swimmer wants to be treated.

  3. The swimmer talks to the coach before and after each race.

Work Ethic and Self-Discipline

During practice the swimmer will:

  • leave on time during sets

  • start and finish at the wall

  • swim each set in the prescribed manner (i.e., does not swim freestyle during butterfly sets)

  • swim entire set (does not bounce off bottom)

  • communicate with his/her coach

Time Management

  1. The swimmer understands the importance of doing quality work in the classroom and will complete his/her homework on time.

  2. The swimmer will turn in appropriate team paperwork in a timely manner (meet entries, release forms, goal sheets, etc.)

Commitment and Team Loyalty

  1. The swimmer chooses a swimming hero (may be a member of his/her team) and knows the event in which the hero competed or competes.

  2. The swimmer takes pride in being a member of his/her team, which the swimmer demonstrates by:

    • participating in team cheer

    • knowing the coaches’ names

    • supporting and cheering on teammates during swims (practice or meets).

Psychological Skills Standards

Arousal Control

  1. Can describe the relationship between nervousness and performance.

  2. Can describe the mind-body connection (negative thoughts—tight muscles—poor performance)

Concentration

  1. Has an understanding of what to focus on and what to block out both in practice and in meets.

  2. Has an awareness of when focus leaves target and can bring focus back.


Age Group Performance Group (Intermediate/Advanced)

This group is designed for all “B” to “AA” level swimmers who may have some experience in competitive swimming but need more work on their stroke technique. The focus of this group is to improve the swimmers’ stroke skills and develop their enthusiasm for competitive swimming. Swimmers in this group compete in “AB” and “AA” level meets, while working towards Junior Olympics, Far Westerns, and Zone Championships. As stroke skills improve swimmers are challenged with more difficult sets. Swimmers are encouraged to enjoy their swimming and start to focus on the competitive aspect of the sport. Swimmers are expected to attend 3 practices per week and work towards 4 per week. Group’s emphasis is on setting and achievement of each athlete’s goals within the SDAC team setting.

Try-out Standards (SCY)

12/U Swimmer

13/O Swimmer

4 x 200 IM on 3:30

8 x 100 Kick on 2:20

10 x 100 Free on 1:40

6 x 200 IM on 3:30

8 x 100 Kick on 2:20

10 x 100 Free on 1:40

And any one of the following sets:

10 x 100 Free on 1:30

8 x 100 Back on 1:50

8 x 100 Breast on 2:20

8 x 100 Fly on 2:10

And any one of the following sets:

10 x 100 Free on 1:30

8 x 100 Back on 1:50

8 x 100 Breast on 2:20

8 x 100 Fly on 2:10

Competitive Performance Standards: Must achieve 8 out of 12 National “A” times for 10 & Unders; Must achieve all National “BB” times for 11 & overs


Additional Information

Typical Work-out Duration: 15 min. dry-land plus 1 hour 45 min. water time

Typical Dry-land workout: stretching, push-ups, sit-ups

Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, mesh bag

In addition to the practice sets listed on the previous page, swimmers must also demonstrate the following standards and behaviors in order to qualify for placement in the his group.


Character Development and Life Skills Standards

Championship Behavior and Accountability

The swimmer will demonstrate a higher level of sportsmanship-championship behavior. For example, he or she respects competitors and gets along with friends regardless of ability level.

Work Ethic and Self-Discipline

  1. The swimmer attends the recommended meets and understands the importance of being on time for meet warm-ups.

  2. The swimmer will meet the established attendance recommendations.

  3. The swimmer will understand why he or she must not do drugs and other harmful substances.

  4. The swimmer will learn to challenge him- or herself to perform to the utmost of his or her ability in practice.

Time Management

The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family.

Commitment and Team Loyalty

  1. The swimmer can effectively communicate his or her commitment to the swimmer’s parents, coach, and teammates.

  2. The swimmer knows the team goals and will take an active part in developing specific and attainable practice group goals.

  3. The swimmer understands the relationship between his or her personal commitment level and results.

Psychological Skills Standards

Arousal Control

  1. Understands the relationship between relaxation and performance.

  2. Knows the three levels of nervousness (too little, just right, not enough).

  3. Can perform deep breathing as a relaxation technique.

  4. Understands that stress comes from negative-talk and faulty focus of attention.

  5. Understands the concept of uncontrollables, as a major source of stress.

Self Talk

  1. Understands the benefits and uses of self talk and affirmations.

  2. Closely monitors negative self-talk.

Imagery and Visualization

Can visualize a race from start to finish

Concentration

Understands the imporance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to proper focus.

Goal Setting

Understands the value of setting goals to improve performance.

Self-Image

Is able to accept constructive criticism from the coach.


Age Group Elite (Advanced)

This group is designed to meet the needs of the top level age group competitive swimmers who have a desire to reach the top level of the sport. Swimmers in this area are skilled and experienced athletes who still need to improve their overall level of swimming and should focused on preparing for the demands of the Senior Elite Program. The focus of this group is to prepare for “A” and “AA” level meets, Junior Olympics Championships, Far Westerns, Zone Championships, Sectionals, and Junior Nationals.

This group focuses on how to train correctly, learn about training the energy systems properly and how percent of best time in practice relates to achieving goals. Swimmers learn how to do different type of sets at the right speed/pace. While swimmers are in this group, a lot of time will be spent on technique in all 4 strokes and trying to maximize distance per stroke. In addition the workload will be increased which will further help make their transition in the Senior Elite Group a smooth and enjoyable experience. Swimmers are expected to attend 5 practices a week while working towards 6 practices a week. Group’s emphasis is on setting and achievement of each athlete’s goals within the SDAC team setting.

Try-out Standards (SCY)

Age Group Elite Practice Standards

6 x 200 IM on 3:10

10 x 100 Kick on 2:00

16 x 100 Free on 1:25

And any one of the following sets:

16 x 100 Back on 1:40

16 x 100 Breast on 1:50

16 x 100 Fly on 1:45

Competitive Performance Standards: Must achieve at least three National “AA”, or two Far Western, or one Western Zone, or one Sectional Time Standard.


Additional Information

Typical Work-out Duration: 1/2 hour dry-land plus 2 hours water time

Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time)

Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, frontmount snorkel, mesh bag

In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.

Behavioral Standards

Biomechanics

Standards

Physical


Cognitive

  1. The swimmer understands the relationship between DPS, Stroke Rate, and Swimming Speed.

  2. The swimmer can name two ways to minimize resistance or drag from the water.

  3. The swimmer can explain one reason why sculling is important in creating propulsion.

Physiology Standards

Physical

  1. Muscular Strength and endurance: can perform sit-ups, pushups, and chin-ups.

  2. Aerobic Endurance: swims a T30 two times a season with improvement.

Cognitive

  1. The swimmer understands energy systems: can explain aerobic and anaerobic systems of energy delivery.

  2. The swimmer understands nutritional requirements of training and competition.

  3. The swimmer demonstrates understanding of the relationship between training programs and maturation and development and their effects on competitive and training performance.

  4. The swimmer understands how to use heart rate measurement to monitor training progress.

  5. The swimmer begins to understand the basics of different energy system usage in sprinting and distance

  6. The swimmer can use heart rate measurement to monitor exercise intensity and recovery.

Character Development and Life Skills Standards

Championship Behavior and Accountability

The swimmer learns to accept responsibility for his or her performance.

Work Ethic and Self-Discipline

  1. The swimmer is not influenced by the negative behavior of his or her teammates.

  2. The swimmer understands and takes responsibility for attendance, performance, and habits in practice and how these three relate to meet performance.

  3. The swimmer can demonstrate coping strategies to deal with peer pressure.

  4. The swimmer can demonstrate coping strategies to deal with parent pressure.

  5. The swimmer understands and performs personal race strategies.

Time Management

The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family.

Commitment and Team Loyalty

  1. The swimmer can effectively communicate his or her commitment to the swimmer’s parents, coach, and teammates.

  2. The swimmer knows the team goals and will take an active part in developing specific and attainable practice group goals.

  3. The swimmer understands the relationship between his or her personal commitment level and results.

Psychological Skills Standards

Arousal Control

  1. Demonstrates an understanding of the Individual Zones of Optimal Functioning concept.

  2. Can identify personal optimal zone performance both in practice and competition.

  3. Understands personal signs of under- or over arousal (“not enough†or “too much†nervousness.

  4. Skilled in two arousal control techniques.

Self Talk

  1. Understands the benefits and uses of self talk and affirmations.

  2. Closely monitors negative self-talk.

Imagery and Visualization

  1. Can visualize a race from start to finish.

  2. Can control the image so vision matches actual performance.

Concentration

  1. Develops a pre-race ritual or routine.

  2. Develops race focal points for concentration.

Goal Setting

  1. Has developed a long range goal within the sport.

  2. Develops short-term and intermediate goals that ultimately tie into long range goals.

Self-Image

  1. Realizes that positive comments help reduce stress, build confidence, and can increase the enjoyment of competition and practice.

  2. Understands the damage of negative self-talk to self-esteem, performance, and the enjoyment of the sport.


Senior Developmental Group (Intermediate/Advanced)

This group is for all “B” to “AA” level swimmers 14-18yrs., who may have some experience in competitive swimming but need more work on their stroke technique. The focus of this group is to improve the swimmers’ stroke skills and develop their enthusiasm for competitive swimming. Swimmers in this group compete in “AB” level meets, “AA”, meets, and work towards Junior Olympics, Far Westerns, High School.

As stroke skills improve swimmers are challenged with more difficult sets. Swimmers are being physically and emotionally prepared to progress to the Senior Elite Group. Swimmers are encouraged to enjoy their swimming and start to focus on the competitive aspect of the sport. Swimmers are expected to attend 4-7 practices per week. All high school junior and seniors will be encouraged to continue swimming in college.

Try-out Standards (SCY)

Senior Development Group (Intermediate/Advanced)

6 x 200 IM on 3:10

14 x 100 Kick on 2:10

20 x 100 Free on 1:40

And any one of the following sets:

20 x 100 Free on 1:30

12 x 100 Back on 1:30

12 x 100 Breast on 1:45

12 x 100 Fly on 1:50

Competitive Performance Standards: Must achieve four Junior Olympic Standards.


Additional Information

Typical Work-out Duration: 1/2 hour dry-land plus 2 1/2 hours water time

Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time)

Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, frontmount snorkel, mesh bag

In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.

Behavioral Standards

Biomechanics

Standards

Physical


Cognitive

  1. Complete one length of freestyle holding the same time or faster but using one less stroke cycle than in Age Group Developmental.

  2. Complete one length of backstroke holding the same time or faster but using one less stroke cycle than in Age Group Developmental.

  3. Complete one length of butterfly holding the same time or faster but using one less stroke cycle than in Age Group Developmental.

  4. Complete one length of breaststroke holding the same time or faster but using one less stroke cycle than in Age Group Developmental.

Physiology Standards

Physical

  1. Coordinated movement patterns: swims all four strokes with legal form.

  2. Aerobic endurance: performs one T30 per season.

Cognitive

  1. The swimmer understands maturation and physical development: begins to understand relationship between training programs, maturation, and physical development.

  2. The swimmer understands purpose of heart rate

  3. The swimmer can measure his or her own resting and exercise heart rate.

  4. The swimmer understands the importance of muscular flexibility in swimming performance.

Character Development and Life Skills Standards

Championship Behavior and Accountability

The swimmer will demonstrate a higher level of sportsmanship-championship behavior. For example, he or she respects competitors and gets along with friends regardless of ability level.

Work Ethic and Self-Discipline

  1. The swimmer attends the recommended meets and understands the importance of being on time for meet warm-ups.

  2. The swimmer will meet the established attendance recommendations.

  3. The swimmer will understand why he or she must not do drugs and other harmful substances.

  4. The swimmer will learn to challenge him- or herself to perform to the utmost of his or her ability in practice.

Time Management

The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family.

Commitment and Team Loyalty

  1. The swimmer can effectively communicate his or her commitment to the swimmer’s parents, coach, and teammates.

  2. The swimmer knows the team goals and will take an active part in developing specific and attainable practice group goals.

  3. The swimmer understands the relationship between his or her personal commitment level and results.

Psychological Skills Standards

Arousal Control

  1. Understands the relationship between relaxation and performance.

  2. Knows the three levels of nervousness (too little, just right, not enough).

  3. Can perform deep breathing as a relaxation technique.

  4. Understands that stress comes from negative-talk and faulty focus of attention.

  5. Understands the concept of uncontrollables, as a major source of stress.

Self Talk

  1. Understands the benefits and uses of self talk and affirmations.

  2. Closely monitors negative self-talk.

Imagery and Visualization

Can visualize a race from start to finish.

Concentration

Understands the importance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to proper focus.

Goal Setting

Understands the value of setting goals to improve performance.

Self-Image

Is able to accept constructive criticism from the coach.


Senior Elite Group (Advanced)

This is the top level in the San Diego Aquatic Club Program. This group is designed for 14yrs. & over who aspire to swim at their fullest potential. Swimmers have learned how to train and are now training to compete at Junior Olympics, High School, “AA” meets, Far Westerns, Zone Championships, Sectionals, Junior/Senior Nationals. The swimmers must have the desire and ambition to swim at the highest levels Swimmers in the Elite group have all made the commitment & requirements of a senior swimmer. The requirements are as follows:

  • Attend a minimum 7 workouts per week.

  • Able to train at a high volume and at the correct intensity.

  • Have had a Parent, Coach, and Swimmer goal meeting.

Swimmers should gradually factor in double workouts as they adapt to the workload. Focus is on increasing training while maintaining technique. Training objectives are to increase the aerobic base and build strength over time, which will enable the swimmers top meet goals.

Swimmers start with a minimum of 7 workouts and build the number of workout as agreed by coach, athlete, and parent. The training plan will be discussed at the parent, coach, and athletes meeting, which will be held before the swimmer officially moves into the Senior Elite Group. All high school juniors and seniors will be encouraged to continue swimming in college.

Try-out Standards (SCY)

Senior Elite Group–BOYS

Senior Elite Group–GIRLS

6 x 400 IM on 5:40

14 x 100 Kick on 1:45

20 x 100 Free on 1:15

6 x 400 IM on 6:00

14 x 100 Kick on 1:50

20 x 100 Free on 1:20

And any one of the following sets:

20 x 100 Free on 1:10

16 x 100 Back on 1:20

16 x 100 Breast on 1:30

16 x 100 Fly on 1:25

And any one of the following sets:

20 x 100 Free on 1:15

16 x 100 Back on 1:25

16 x 100 Breast on 1:35

16 x 100 Fly on 1:30

Competitive Performance Standards: Must achieve at least six Far Western, or three Western Zone, or one Sectional Time Standard.

Typical Work-out Duration:1/2 hour dry-land plus 2-1/2 hour water time

Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time)

Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, front-mount snorkel, mesh bag


In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.

Behavioral Standards

Biomechanics

Standards

Physical


Cognitive

  1. The swimmer understands the relationship between DPS, Stroke Rate, and Swimming Speed.

  2. The swimmer can name two ways to minimize resistance or drag from the water.

  3. The swimmer can explain one reason why sculling is important in creating propulsion.

Physiology Standards

Physical

  1. Muscular Strength and endurance: can perform sit-ups, pushups, and chin-ups.

  2. Aerobic Endurance: swims a T30 two times a season with improvement.

Cognitive

  1. The swimmer understands energy systems: can explain aerobic and anaerobic systems of energy delivery.

  2. The swimmer understands nutritional requirements of training and competition.

  3. The swimmer demonstrates understanding of the relationship between training programs and maturation and development and their effects on competitive and training performance.

  4. The swimmer understands how to use heart rate measurement to monitor training progress.

  5. The swimmer begins to understand the basics of different energy system usage in sprinting and distance

  6. The swimmer can use heart rate measurement to monitor exercise intensity and recovery.

Character Development and Life Skills Standards

Championship Behavior and Accountability

The swimmer learns to accept responsibility for his or her performance.

Work Ethic and Self-Discipline

  1. The swimmer is not influenced by the negative behavior of his or her teammates.

  2. The swimmer understands and takes responsibility for attendance, performance, and habits in practice and how these three relate to meet performance.

  3. The swimmer can demonstrate coping strategies to deal with peer pressure.

  4. The swimmer can demonstrate coping strategies to deal with parent pressure.

  5. The swimmer understands and performs personal race strategies.

Time Management

The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family.

Commitment and Team Loyalty

  1. The swimmer can effectively communicate his or her commitment to the swimmer’s parents, coach, and teammates.

  2. The swimmer knows the team goals and will take an active part in developing specific and attainable practice group goals.

  3. The swimmer understands the relationship between his or her personal commitment level and results.

Psychological Skills Standards

Arousal Control

  1. Demonstrates an understanding of the Individual Zones of Optimal Functioning concept.

  2. Can identify personal optimal zone performance both in practice and competition.

  3. Understands personal signs of under- or over arousal (“not enough†or “too much†nervousness.

  4. Skilled in two arousal control techniques.

Self Talk

  1. Understands the benefits and uses of self talk and affirmations.

  2. Closely monitors negative self-talk.

Imagery and Visualization

  1. Can visualize a race from start to finish.

  2. Can control the image so vision matches actual performance.

Concentration

  1. Develops a pre-race ritual or routine.

  2. Develops race focal points for concentration.

Goal Setting

  1. Has developed a long range goal within the sport.

  2. Develops short-term and intermediate goals that ultimately tie into long range goals.

Self-Image

  1. Realizes that positive comments help reduce stress, build confidence, and can increase the enjoyment of competition and practice.

  2. Understands the damage of negative self-talk to self-esteem, performance, and the enjoyment of the sport.