Workout Groups
Pre-Team Modules (all ages) -- two to three days per week for 30-45 minutes
*Beginning level -- focus on proper body balance, breathing, timing and technique.  Introduction to meet protocol and preparation for competition.   These run in three 11-week sessions during the school year.  Those who wish to continue during the summer join our summer swim team.

Royal Rays (ages 7-12) -- three to five days per week for 90 minutes

*Intermediate level -- increasing awareness of body, racing and meet know-how.  Focus is on improving stroke technique and endurance.  Introduction to interval training the clock and teamwork.

Stingrays 1 & 2 (ages 12-15) -- three to five days per week for 2 to 2.5 hours
*Advanced level -- Focus on maintaining technique while racing, endurance, strength, flexibility, and sportsmanship.  Introduces dryland and psychological training (Life-Skills), along with advanced skills. 
Senior Development Group (ages 14-18) -- three to six practices/wk for 2 to 2.5 hours
*Advanced level -- similar to Stingrays group.  Focus is on developing all strokes for a well-rounded swimming experience, and on preparing to do well at State-level championships and qualify for Senior Zone Championships.
National Development Group (ages 14-18) -- seven to ten practices per week for 2.5 hours
*Elite level -- Focus is on preparing for higher-level competitions like Junior National & Sectional Championships, or for those who hope to swim on a collegiate level.  Continued focus on technique, endurance and racing.  Emphasis on goal-setting and tracking.  This group practices at Washington City Community Center.