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Swim Groups

Life Time Swim Team – Central Texas (LIFE)

 Team Structure

Nickle (Developmental/Swim Fit)

This level, open to swimmers 4-16 years of age, is the first level of the competitive swim team.  Eligible candidates will need to have passed the 601 Skills or be able to swim 50 yards of Freestyle and Backstroke, as well as posses an understanding of Butterfly and Breaststroke.

Pre-Team will be introduced to the major skill components that make up the four competitive strokes, seven competitive turns, three competitive starts and four competitive finishes.  They will learn the mechanics of a competitive swim team with the primary purpose of preparing swimmers for the Bronze level.

Practice sessions will focus on technique through a series of stroke and turn progressions.  In addition to improving the technical side of their strokes, there will be challenge sets during each practice designed to build overall endurance through kicking and timed endurance swims.

                Age Requirement:  4-16 years-old

Automatic Entry Standard

Swim Fit / Developmental Swim Team 

Try-Out 

 50 Freestyle with flip turn 

 50 Backstroke with flip turn 

 25-50 Butterfly with open turn 

 25-50 Breaststroke with open turn 

Look for the following items while the above try-out is being completed. 

Bolded items are must haves. 

A. Butterfly ____/4 (Level One: 2/4, Level Two: 4/4)  

 Swims 25 yard/meter Legal Butterfly (occasional flutter Kick ok) 

 Streamline dolphin kick 10 yards underwater off wall  

 Legal Finish: 2 hand touch 

 Open Turn with dolphin off wall 

 

B. Breaststroke ___/4 (Level One: 2/4, Level Two: 4/4)  

 Swims 25 yard/meter Legal Breaststroke (occasional flutter/scissor kick ok)  Legal Underwater Pullout  

 Legal Finish: 2 hand touch 

 Open Turn with underwater pull out 

 

C. Backstroke ___/4 (Level One: 2/4, Level Two: 4/4) 

 50 yard/meter legal backstroke with good body position  

 Streamline dolphin kick 10 yards underwater off wall 

 Flip Turns 

 Finishes at wall on back 

 

D. Freestyle ___/4 (Level One: 2/4, Level Two: 4/4)  

 50 yard/meter legal Freestyle 

 Streamline dolphin kick 10 yards underwater off wall 

 Rhythmic, Bilateral/Rotary Breathing 

 Flip Turns  

 

E. Other ___/2 (Level Two Only & Site by Site Basis)  

 Backstroke Start  o Developmental 1 = Pushes off on Back in Streamline o Developmental 2 = Racing Start  

 Front Start   o Sitting Dive o Kneeling Dive o Straddle Dive o Racing Start  

                  


Bronze 

This level, open to swimmers 5-10 years of age, is the second level of the competitive swim team.  Eligible candidates should be able to swim a 100-yard Individual Medley with legal strokes and turns as well as a 200-yard Freestyle.

Bronze will have a two-fold focus:  to continue refining the major skill components of each stroke, turn and finish, and to develop swimming endurance.  In addition, swimmers will participate in a basic dry-land training program designed to build general body strength, to enhance technique, and to improve overall flexibility.  The emphasis with this group is to provide swimmers with the technique necessary to succeed at a higher level and to prepare swimmers for the Silver group.

Pool sessions will include a focus on technique through a series of stroke and turn progressions.  In addition to focusing on improving the technical side of their strokes, there will be challenge sets during each practice designed to build overall endurance through kicking and timed endurance swims.

                Age:  6-12 years-old

                Automatic Entry Standard:   200m easy warm-up 

                                                                3 X 50m Freestyle @ 1:20 interval  

                                                                1 X 50m Breaststroke as recovery 

                                                                100m Individual Medley @ 2:30 interval 

                                                                1 X 50m Breaststroke as recovery 

                                                                3 X 50m Backstroke @ 1:40 interval 

                                                                1 X 50m Butterfly 

                                                                USAS Dive Progression 

                

Silver

This level, open to swimmers 5-10 years of age, is the third level of the competitive swim team.  Eligible candidates should be able to swim a 200-yard Individual Medley with legal strokes and have at least 2 BB Time Standards in two different strokes.  These time standards are attached.

Silver will have a two-fold focus:  to provide swimmers with both the technical and the physical fitness necessary to compete at the Texas Regional level and beyond.  In addition to an extensive in-water program, Silver will offer a year-round dry-land training program.  This program is designed to build general and specific swimming strength, enhance technique, to prevent injuries and to improve overall flexibility.

The emphasis with the Silver group will be to provide swimmers aerobic conditioning while holding proper technique throughout a challenge set.  The primary purpose of this group is to prepare swimmers for the Gold Level.

Pool sessions will include low, medium and high intensity endurance training, technical-sprint sets and quality kick sets.  Sessions will also focus on building endurance and speed.  There will be a continued emphasis put on technique through a series of stroke and turn progressions.  Each challenge set will be driven by quality swimming versus the quantity of the swim.

                Age:  8-14 years-old

                Automatic Entry Standard:   300m easy warm-up  

           3 X 100m Freestyle @ 1:50 -OR- 5 X 100m Freestyle @ 2:00 

           200m Individual Medley @ 4:15 -OR-    

               3 X 100m Individual Medley @ 2:10 

            1 X 100m Backstroke @ 2:10 -OR-  2 X 50m Backstroke @ 1:15  

            USAS Racing Start  

            Reads Pace Clock 

            Understand Intervals  

                


Gold/ Senior

This level, open to swimmers 11-18 years of age, is the fourth level of the competitive swim team.  Eligible candidates will have at least two A Time Standards in two different strokes as well as all B Times throughout.

Gold/Senior will have a two-fold focus:  to provide swimmers with both the technical and the physical fitness necessary to compete at the Texas State level and beyond.  In addition to an extensive in-water program, Gold will offer a year-round advanced dry-land training program.  This program is designed to build general and specific swimming strength, to enhance technique, to prevent injuries and to improve overall flexibility.  The dry-land training program is an integral part of the Gold level curriculum.

The main point of emphasis with the Gold group will be improve endurance, refine stroke skill and gain competitive experience.  As this is the 2nd most advanced group of the swim team, the focus shifts from an aerobic base to faster swimming in practice while holding proper stroke technique.

Pool sessions will include low, medium and high intensity endurance training, technical-sprint sets and quality kick sets.  Sessions will also focus on building endurance and speed.  There will be a continued emphasis put on technique through a series of stroke and turn progressions.  Each challenge set will be driven by quality swimming versus the quantity of the swim.

                       Age: Gold/  13-18 years-old  Senior/  15-18 years-old

Automatic Entry Standard:  Gold:

            300m easy warm-up 

            Demonstrates two of the following:  

             1 X 100m Backstroke @ 1:45 

             1 X 100m Butterfly @ 1:35 

             1 X 100m Breaststroke @ 2:00 

             1 X 100 Freestyle @ 1:20 

             400m Individual Medley @ 8:00  

                                                     

Senior:    Demonstrate one of the following:                                        

             400m Individual Medley @ 6:45                                             

             400m Freestyle @ 6:00                                          

             Demonstrates the following: 

             100m Butterfly @ 1:30 

              100m Backstroke @ 1:30                                                                         

              100m Breaststroke @ 1:40 

              100m Freestyle @ 1:15 

 

 

Please note that a swimmers are placed into the group that the Coaches feels is best for the individual swimmer. This is at the Coaches discretion and may change based on what the Coach feels best for the individual swimmer and the group as well.