Stingray Program Descriptions

The Stingrays training program consists of a five-tiered structure. This structure provides a natural and sensible progression to instill enthusiasm for the sport and to meet the needs of children for all levels of ability and interest. Once it has been determined that a swimmer is ready to move to the next level training group, a coach will contact the swimmer and parent. Sometimes, as appropriate for the swimmer, there may be a transition period where the swimmer attends one practice a week with the new upper level group; while continuing to participate with their regular training group. This will help that swimmer adjust and transition to the next level. Swimmers will be advanced only after a successful trial period. Upon permanent assignment to the higher lever practice group, the dues will be prorated accordingly and the family will be invoiced at the higher practice group amount. During the transition period, there are no additional fees incurred.

Team Programs:

Developmental: This program is designed to introduce young swimmers into the sport of swimming while allowing maximum opportunity to participate in other activities. Emphasis is placed on teaching fundamentals of the four competitive strokes by means of drills and games that make swimming fun. Participation in meets is appropriate, but not required. Practice is offered three to four times per week for 45 minutes. Swimmers should attend practice 2-3 times per week. These swimmers do 70% - 80% drills and stroke work, and 20% - 30% games. A swimmer must be able to swim the length of the pool rhythmic breathing freestyle or backstroke to enter into this group.  (Ages 12 & Under depending on competitive experience)

Age Group 2:  This program is designed for young swimmers who can legally perform all competitive strokes and are ready for more advanced stroke technique. Increased emphasis is placed on teaching competitive starts and turns, and introducing the basics of training technique. Swimmers will be taught pace clock management and how to understand and execute swimming sets. Participation in all meet types is encouraged. Participation in other activities is still encouraged. It is recommended that swimmers attend a minimum of 3 of the 5 offered practices a week. Age Group II swimmers have a 15-minute dry-land training program and one-hour pool practices offered Monday through Friday. These kids do 50% stroke work, 50% aerobic training and some games. (Ages 8-13)

Age Group 1:  Swimmers begin to build a work ethic with continued development of strokes and water skills. This is the first step toward the realization of what year round swimming which includes: a higher level of commitment, goal setting, the beginnings of mental training, as well as the introduction of more advanced skills. Participation in all meet types is encouraged. If you play other sports, you should still include swimming during this time. It is recommended that swimmers attend a minimum of 3-4 practices a week. Practices are offered Monday - Friday, for one hour and fifteen minutes plus an additional 30 minutes of dry-land training. (9-14 year olds) 

Junior:  For swimmers in this program, emphasis will be on the competitive nature of the sport. Athletes will be preparing for the highest levels of age group swimming and beyond. Skill training is still important and will be incorporated into the different training sets. Dry-land is a very important part of training at this level. Commitment and self-motivation are very important. Practice is offered six days a week with one-and-three quarter hours of swimming and thirty minutes of dry-land. Swimmers are expected to attend 4-5 days a week. These swimmers do 25% drill and stroke work, 75% aerobic and anaerobic training with some games. (11–15 year olds)

Senior:  This level is for the swimmer with the necessary ability and desire to train and compete on a regional and national level. They will try to do whatever it takes to become the best they can be. Practice is offered and recommended that they attend all six days a week. Seniors spend two hours and fifteen minutes in the pool with at least thirty minutes of dry-lands. Seniors do about 15% drills and stroke work, 85% aerobic and anaerobic training and some games, depending on the appropriate part of the season. (13 & Older)

Non-Team Programs:

High School Prep: This level is for swimmers who want to get in shape for their high school swim season. This program starts in late September through early November. (13 and above, with some coach approved 12 year olds.)
JumpStart: JumpStart is for swimmers, 7 and older, who and are legal in all 4 strokes and ready to get a jump-start on their summer league competition. This program starts in early April through late May.

Collegiate: The Collegiate swimmer program is only for previously experienced USA Swimming athletes that are currently swimming for their college or university team.  This program starts in May through July.


• PO Box 866 Stafford, VA 22555-0866 • (540) 207-0846


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