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Practice Groups

 

Definition of workout by George Allen, the former Chairman of the President’s Council for Physical Fitness and Sports:
’A workout is 25 percent perspiration and 75 percent determination.’ Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started - the trick is to keep doing it. A workout makes you better today than yesterday. It strengthens your body, relaxes your mind, and toughens your spirit. Once you get started, and when you work out regularly, your problems seem to disappear and your confidence grows. Working out is a personal triumph over laziness and procrastination. It is the badge of a winner, the mark of an organized, goal-oriented person who chooses to take charge of their destiny. A workout is a wise use of time and an investment in the most important thing in your life - yourself!

Excerpt from ’Teenage Fitness’ by Kathy Kaehle

Swim Utah offers training and practice groups for swimmers of all ages and ability levels. It is the goal of Swim Utah to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

Please call us to schedule a tryout by clicking here to send us an email request for more information.  

The Team Practice Group Structure is designed to provide training groups where ability levels and group goals are homogenous. At Swim Utah we are confident in our system is built where advancement through reflects progress in training and commitment to swimming. Practice Groups composed of swimmers of similar abilities, ages, and goals will operate more efficiently and will result in maximum progress and rate of an individual swimmer's development.

The Group Structure highlighted below has been adjusted starting in the Spring of 2017. The coaching staff is excited for the next steps in our team’s development. The age ranges given are averages. The lower age ranges are asterisked to indicate that moving forward early is predicated on meeting criteria based on meet performances. Swimmers at the higher age range will have the ability to move forward in the program but will need to meet practice and meet attendance percentages.  The final decision is left up to the coach on all group assignments.

 

The purpose of Swim Utah is to provide professional swim instruction and leadership opportunities through transparent communication and work ethic.             

                    

Our vision is to provide a congruent and clear program to inspire and enable our members to achieve excellence in life and the sport of swimming.        

                    

Every day, in and out of the pool, we strive to represent a program of excellence in training, team unity, character development, and family support in which every swimmer has the opportunity to achieve their highest level of competition.

            

 

AG1: Age Group 1:  Developing Level Swimmers

 

The primary objectives for AG1 are proper development of all 4 strokes, turns, and starts. At Swim Utah creating a fun positive environment for this group is very important as we want to create a lifelong enjoyment in the sport of swimming. Practices are divided into teaching segments that teach all 4 strokes at each session. Fins are utilized often during practice to promote correct kicking form and aid in stroke development. Swimmers are introduced to competition through a series of fun learning meets.

 

Average Ages: 8 to 10

Age Range: 6* to 11

Sessions offered Per Week: 5

Suggested Minimum Attendance: At Least 2 Sessions

Attendance to Move Forward: 65%

Equipment: Fins, Kickboard

 

Entry:

1.  Be able to swim 3 of the 4 strokes legal for 25 yards.

2.  Understand the concept of Butterfly and Dolphin Kicking.

3.  Be able to blow bubbles (rhythmic breathing).

 

Expectations

  1.  Drop under pushoff / streamline.

  2.  Learn how to flip turn.  

  3.  Learn stroke counts for turns.

  4.  Kick on all axis’.

  5.  Learn to dive into shallow water.

  6.  Introduction to sculling

 

Test Sets:

     1.  10 minute swim for max distance.

     2.  100 Free with flip turns under 2:30

     3.  4 x 25 Fly legal

     4.  100 Perfect Posture Kick

     5.  3 x 100 IM Legal

 

 

AG2: Age Group 2:  Developing Meet Preparation


In AG2 our focus is to continue the skill development learned in AG1 and to add fundamentals of athletic development. Training fundamentals are focused on set progressions emphasizing aerobic development and building good racing technique. The understanding and use of the pace clock, send-offs, and repeat times are taught. Positive competitions are used to test and refine skills, which include, but not limited to racing splits, stroke count, and tempo.
 

Average Ages: 9, 10

Age Range: 8* to 11

Sessions offered Per Week: 5-6

Suggested Minimum Attendance: 60%

Attendance to Move Forward: 70%

Equipment:  Fins, Snorkel, Kickboard

 

Entry:

1.  Be able to do all skills required for AG1.

2.  Pass dive progression (be able to dive off blocks into 4.5 feet of water)

3.  Float on surface (good body position)

4.  Be able to breathe every 3 (alternate breathing) on free, hips on surface and have a steady kick.

5. Be able to perform a flip turn.

 

Expectations:

  1. Learn how to use pace clock for send-offs and repeats.

  2. Show good sportsmanship to teammates and opponents.

  3. Working toward swimming 500 yards with flip turns.

  4. “Power of Team” introduced and emphasized.

 

Test Sets:

            1.  10 minute swim for max distance.

            2.  6 x 50 Kick @ 1:20 descending.

           3.  200 Free under 4:00.

           4.  4 x 25 Fly @:45

           5.  3 x 100 IM Legal

 

AG3: Age Group 3: Competitive Swimmers

 

In AG3 Swimmers have begun to master their skills in strokes, starts, and turns taught in earlier team groups. Swimmers will perform all 4 strokes at each practice session. Swimming all 4 strokes well and creating an IM focused athlete is the team’s objective in AG3. Goal Setting and beginning to look forward to long-term goals are emphasized beginning in AG3. The Swimmers will begin to take accountability for their swimming and start to understand the training process.  Learning to be good teammates and understanding the “Power of Team” is strongly emphasized in AG3. Competition is structured at the local, state, and national level for this group.
 

Average Ages: 11, 12

Age Range: 10* to 13

Sessions offered Per Week: 6-8

Suggested Minimum Attendance: 60%

Attendance to Move Forward: 70%

Equipment: Fins, Snorkel, Kickboard, Paddles, Buoy

 

Entry:

1.  Pass all requirements from AG2

2.  Swim a 400 Free and 400 IM

3.  Working towards "A" times.

 

Expectations:

  1. Swim and train with stroke counts.

  2. Be an example for other team members, encourage and help your team.

  3. Set goals and accept challenges.

  4. Attend all meets coach requires.

 

Test Sets:

           1.  10 x 100 Free @1:40

           2.  4 x 50 Butterfly @ 1:15 descending.

          3.  2 x 200 IM @3:30

          4.  8 x 50 Kick @1:00

 

 

ST1: Senior Team 1: High School Preparation

 

In ST1 Swimmers begin the transformation from age group swimmer to senior athlete. The swimmer is responsible for more of their training responsibilities and carries a larger share of the responsibility for their own swimming and/or training specifically for the High School season.  The focus is on learning proper stroke, start, and turn techniques, as well as improving aerobic and training efficiency.  Swimmers can use this group in preparation for next year's high school season, or as a springboard into more advanced training groups.


Average Age: 15

Age Range: 13* to 18

Sessions offered Per Week: 5-6

Suggested Minimum Attendance: 60%

Attendance to Move Forward: 70%

Equipment:  Fins, Snorkel, Paddles, Kickboard, Buoy
 

Entry:

1.  Pass all requirements from AG2.

2.  Complete sets as required.

3.  Desire to improve and train.

4.  Compete in all meets coaches recommend.

 

Expectations:

  1. Swim and train with stroke counts.

  2. Be an example for other team members, encourage and help your team.

  3. Set goals and accept challenges.

  4. Attend all meets coach requires.

 

Test Sets:

  1. 12x100 free @1:30

  2. 500 Free under 6:30

  3. 3 x 200 @3:40 IM

  4. 8 x 25 10-15M underwater @45

  5. 8 x 50 2 of Each IMO @1:00

 

 

ST2: Senior Team 2:  Mid Level Competitive Swimmers

 

The ST2 represents further the transformation from age group swimmer to senior athlete. The swimmer is responsible for more of their training responsibilities and carries a larger share of the responsibility for their own swimming. Swimmers are given responsibilities of monitoring their performances and communicating with the coach. The goal of this group is to achieve success on the regional and national stages. Swimmers and families need to realize that success at this level requires dedication and discipline. Highlighted in this group is the chance to be a team leader and a great athlete.
 

Average Age: 15

Age Range: 13* to 18

Sessions offered Per Week: 9-11

Suggested Minimum Attendance: 70%

Attendance to Move Forward: 90%

Equipment:  Fins, Snorkel, Paddles, Kickboard, Buoy, (TempoTrainer)

 

Entry: 

1.  Be able to perform all skill sets of AG3 and ST1.

2.  Complete sets as required.

3.  Desire to improve and train.

 

Expectations:

    1.  Achieve IMX Long and Short course

    2.  Swim/Train with stroke counts.

    3.  Achieve several far western/zone time, and sectional times.

    4.  Achieve AAA times.

    5.  Attendance greater than 80% and attend dryland training.

    6.  Be responsible for Volunteer hours (e.g. special olympics, swim-to-win meets, University Meets)

    7.  Be an example to other team members. Encourage and help your team mates.

    10.  Be prepared to race at any time and anyone.

    11.  Set SMART goals and accept challenges.

    12.  Attend two a-day practices during summer as scheduled.

 

Test Sets:

           1.  12 x 100 Free @1:25

    2.  500 free under 5:50

          3.  8x25 15+y underwater @:45

4.  3x200 @ 3:00 IM N/S each 50

5.  Kick 8x50 @:50 2 of each IMO

 

ST3: Senior Team 3: Upper Level Competitive Swimmers

 

Swimmers at this elite level have a strong work ethic and are responsible for their attendance. This group will be working towards attending regional senior level competition and beyond.

 

Average Age: 16

Age Range: 14* to 18

Sessions offered Per Week: up to 11

Minimum Attendance: 90%

Equipment:  Fins, Snorkel, Paddles, Kickboard, Buoy, (TempoTrainer)

 

Entry:

1.  Perform all skills associated with ST2 and below.

2.  Desire to improve and train.

3.  Attend all meets coaches recommend.

4.  Have a good understanding of the process of training.

 

Expectations:

  1. Achieve multiple sectional times.

  2. Travel to out of state meets.

  3. Working towards Junior National, Senior National Times.

  4. Be an example to others, encouraging and helping team mates.

  5. Responsible for Volunteer hours

  6. Set SMART goals

  7. Accept challenges, race at any time and any one.

  8. Attend two a-day practices as scheduled.

 

Test Sets:

  1. 12 x 100 Free @1:15    

  2. 500 under 5:30

  3. 8 x 25 underwater @:45

  4. 3x200 @ 2:50 IM N/S each 50

  5. Kick 8 x 50 @:50 2 of each IMO