Group Descriptions

Practice Group Descriptions

 

The Keystone Aquatics Penguins offer training and practice groups for swimmers of all ages and ability levels. It is the goal of the Penguins to offer age specific training for all of our athletes geared towards challenging each individual and developing them to the best of THEIR abilities.

Please call us at 717-254-6577 to schedule a tryout, or Click Here to send us an email request for more information.

 

Three-Level Age Group Program

 

Age Group Elite  (AGE)     (program begins Tuesday, April 6th, 2021)      Ages 11 and over

This is the top level for our Age Group swimmers, that will prepare the athletes for our Senior program.  Swimmers must be able to perform freestyle repeats up to 400 yards; 100+ yards of all strokes (Fly/Back/Breast) with strong technique; endurance and technique to handle practices confidently with a strong commitment.  Swimmers will have an opportunity to practice six (6) days per week.  Practices will be conducted in both short course yards and long course meters.  A commitment to training and learning is expected.  This group will be limited to 30 swimmers.  Attendance in the dryland and conditioning program is expected by ALL swimmers.  Proper skill development and good training habits are the goals of this group.  Swimmers will compete in league swim meets plus invitationals, in addition to end-of-year championship meets.  Swimmers in this group are Expected to compete in USA meets.  Swimmers must have at least a total of 3 2020 AA USA Swimming 11-12 cut times to be eligible for this group.

 

Age Group    (AG)     (program begins Tuesday, April 6th , 2021)                             Ages 9-16

Swimmers in this competitive level will have the opportunity to practice five (5) days per week. A commitment to improve skills and conditioning is a must.  Swimmers should be comfortable with training up to 90 minutes per day in the water, along with videotaping in the SwimEx pool, and another 30 minutes of dryland 2 times a week.  To move from AG to AGE, Swimmers must have at least a total of 3 AA 2020 USA Swimming 11-12 cut times.

Practice discipline, further skill development, challenges, and training are the primary goals of this group.  Swimmers will compete in league dual meets plus invitationals, in addition to end-of-the championship meets.  Training Goals of the AG practice group include: Swim 8 x 100 1:40 freestyle, Flutter kick 20 x 25 :35, Swim faster than 1:15 in 100yard free and 1:30 in 100yard IM, Kick-out 5 butterfly kicks off walls in backstroke and butterfly.

 

Age Group Yellow (AGY)      (program begins Tuesday, April 6th, 2021)        Age 6-12

Swimmers in this competitive level will have the opportunity to practice four (4) days per week plus dryland 2 days a week, developing proper stroke technique and forming correct practice habits.  Swimmers should be comfortable with training up to 90 minutes per day with good listening skills.  Swimmers who are comfortable with all four competitive strokes will also learn competitive readiness and practice discipline.  To move from the AGY to the AG practice group, swimmers must be able to demonstrate a legal 200 IM, swim a legal 100 of each stroke and swim a 500 freestyle properly.  Swimmers will compete in approximately league dual meets plus invitationals, in addition to end-of-year championship meets.  Training goals of the AGY group include:  Flutter kick 10 x 25 :35, Swim 10 x 50 :55, Swim 3 x 200 IM legally in practice.

 

Pre-competitive Group

 

Age Group Blue (AGB)           (program begins Tuesday, April 6th, 2021)                Age 4-12

Swimmers in this introductory competitive group will have the opportunity to practice 3 days a week.  To be eligible for this group swimmers need to be comfortable swimming in 8 feet deep without assistance.  They must be able to swim 25 yards with a proper flutter kick on their stomach with arm action.  They also need to be able to complete 25 yards using a proper flutter kick on their backs.  Swimmers will develop their stroke technique in all four strokes, as well as learn starts and turns.  They will develop correct practice habits, swim etiquette, and the benefits of swimming on a team.    To move from AGB to AGY practice group, swimmers must be able to demonstrate a legal 100 IM, and swim at least 300 yards non-stop with flipturns

 

 

Three-Level Senior Program (Grades 9-college)

 

Senior Elite (SE)     (program begins Tuesday,  April 6th , 2021)               Ages 13 and over

This is the top level for our Senior swimmers, that will prepare the athletes for our college swimming.  Swimmers must have a minimum of 2021 ISCA Qualifying Standards to be in the Senior Elite group.  Swimmers will have an opportunity to practice eight (8) times per week, along with the possibility of 2-a-day workouts.  Practices will be conducted in both short course yards and long course meters.  A commitment to training and learning is expected.  This group will be limited to 30 swimmers.  Attendance in the dryland and conditioning program is expected by ALL swimmers.  Proper skill development and good training habits are the goals of this group.  Swimmers can compete in league swim meets and in end-of-year championship meets.  Swimmers in this group main focus is to compete in high level USA meets and prepare swimmers for swimming in college. To be a member of this group is a commitment not a convenience.

 

Senior (SR)             (program begins Tuesday, April 6th , 2021)                Ages 13 and over

Experienced swimmers that are committed to high standards in training in terms of attendance and practice intensity.  Swimmers will have an opportunity to practice six (6) time a week.Time management relative to academics and training is of the utmost importance.   Swimmers in this group must be able to train at a high level for at least two hours. Practices will be conducted in both short course yards and long course meters.   Attendance in the dryland and conditioning program is expected by ALL swimmers.  Proper stroke mechanics are necessary, and further emphasis is placed on intense training, mental preparation, and advance race strategy.  A high level of commitment and attendance is required in order to participate in this group. Swimmers will compete in league dual swim meets plus invitationals, in addition to end-of-year championship meets.  Swimmers in this group are Expected to compete in USA meets.  Swimming in college is an objective of swimmers in this practice group and assistance with the recruiting process is offered to all group members.

 

Senior Bridge  (SB)       (program begins Tuesday, April 6th, 2021)               Ages 13 and over

Swimmers in this competitive level will have the opportunity to practice five (5) days per week, but not required.  Practice discipline, further skill development, challenges, and training are primary goals of this group.  Swimmers will compete in league dual meets plus invitationals, in addition to end-of-year championship meets.  Swimmers have the ability to move into the Senior (SR) group with high workout attendance, hard work and great attitude.

 

All group placement decisions are made by the coaching staff and are in the best interest of the

swimmer and their long-term development. Many group promotions are done with consideration of the athletes past history of times and work ethic, not what is promised in the future.  Each athlete is different and has different physical needs.  Please keep this in mind