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Team Squads

VSC Swim Team Group Requirements

Vancouver Swim Club is divided into different training groups to provide a structured progressive program.  Our coaching staff strives to maximize the growth and development of swimmers of all ages and ability levels.   It is the goal of VSC to offer specific training geared towards challenging and developing each individual to the best of their abilities.

The group assignment of swimmers shall be the decision of the coaching staff.  They will only be moved up if they are mentally and physically ready.  Upon fulfillment of the group’s requirements, swimmers may be promoted at the completion of long course and/or short course season.  In some instances, an assignment may be modified during the swim year, if the coaching staff believes a different group would be more appropriate for the swimmer.

With all of this in mind, the coaching staff has developed the following groups and guidelines in regards to swimmer placement.

Developmental and Cross-Training Groups:

 GREEN

The young athlete must have prior swimming experience including lessons, ability to float on stomach and back, tread water in a stationary position, and kick the length of the pool on their back.   Should also have a general understanding of freestyle and backstroke.  Swimmers are introduced to the sport of competitive swimming by working primarily on learning the four strokes: butterfly, breaststroke, backstroke, and freestyle. Swimmers must be able to listen to their coach at all times and be respectful of others.  This group is designed as a transition from swim lessons to swim team, and is generally non-competitive.

 

Required Equipment:  water bottle, suit, goggles, swim cap, and fins

Training Schedule:  up to two 45-minute workouts per week, opt. third workout with coach permission

Meet Participation:  dual and invitational meets with coach’s input

 

Requirements to move to RED:

Test SetAble to complete backstroke and freestyle strokes legally

Skills/techniqueLegally complete the following:

ü  Complete two legal lengths of both freestyle and backstroke

ü  Proper breathing exchange in freestyle

ü  Legal breaststroke and butterfly kick

RED

Swimmers can complete two legal lengths of both Backstroke and Freestyle with proper breath exchange (exhaling underwater) and should have a working knowledge of Breaststroke and Butterfly. This group works primarily on learning Butterfly, Breaststroke, while refining Freestyle and Backstroke. They will also learn and practice starts, turns, drills, and may use games to develop additional skills needed for competition.  The rules of year-round competitive swimming will be covered.

 

Required Equipment:  water bottle, suit, goggles, swim cap, and fins

Training Schedule:  up to five 60-minute workouts per week

Meet Participation:  participation in dual and invitational meets is encouraged

 

Requirements to move to White:

Test SetAble to complete all four competitive strokes legally in competition.

Skills/technique - Legally complete the following:

ü  Proper drop down push-offs at the walls (ready position)

ü  Legal flip turns

ü  Proper streamlining off all starts and turns

ü  Underwater dolphin kicks off walls (except breaststroke)

ü  Balanced backstroke

 

WHITE

Swimmers who are legal in all four competitive strokes (Butterfly, Backstroke, Breaststroke, Freestyle).  The group works primarily on building solid stroke mechanics, kicking, starts, and turns. They are also introduced to dry-land training and aerobic training. There are five practices offered per week.

 

Required Equipment: water bottle, suit, goggles, swim cap, kick board, paddles, fins, and mesh bag

Training Schedule: up to six 60-minute workouts per week

Meet Participation:  participation in dual meets and invitational meets is highly encouraged

 

Requirements to move to Blue:

Have developed the skills of the White group, are high school aged, and goals are focused on a more flexible training commitment. 

Requirements to move to Bronze:

Test Set – Able to meet the following:

ü  4 x 100 yd. Free on 1:45

ü  4 x 100 yd. I.M. on 2:00

ü  4 x 100 yd. Kick on 2:30

Skills/technique - Legally complete the following:

ü  Bi-lateral breathing during freestyle

ü  Proper streamlining off the walls  

ü  Three underwater dolphin kick outs off of walls

ü  Balanced backstroke

ü  Proper stroke timing for both Butterfly and Breaststroke

Performance:

ü  Two events that meet the Oregon “A” time standard for their age

BLUE

This group is for swimmers who possess the skills of the white group and desire a more flexible training commitment, allowing swimmers to balance other activities yet stay in the sport of swimming.  It is also appropriate for those of high school age who are new to the sport of competitive swimming or high school students who wish to train during the off-season of high school swimming.  There is an emphasis on conditioning as well as technique.

 

Required Equipment: Water bottle, suit, goggles, swim cap, kick board, paddles, fins, pull buoy, and mesh bag

Training Schedule:  up to six 60-minute workouts per week

Meet Participation: participation in dual meets and invitational meets is optional

 

Requirements to move to Silver:

Goals have developed to begin training on a more committed basis.

Test Set – Able to meet the following:

ü  8 x 100 yd. Free on 1:30

ü  6 x 100 yd. Kick on 2:00

ü  4 x 200 yd I.M. on 3:30

Performance:

ü  Two events that meet the Oregon time standards for Senior State Championships

ü  Must possess the minimum training and performance goals and group requirements

 

Performance Training Groups:

 BRONZE

This group is for swimmers who possess the skills of the white group and desire to begin training on a more committed basis. These swimmers will be expected to compete at all meets specified by their coach, including all qualified championship or sectional meets.  Swimmers will fine tune their technical abilities and develop aerobic capacity to be successful at more challenging training intervals. Major emphasis will be on developing a 6 beat kick, underwater kick, and dryland. 

 

Required Equipment: Water bottle, suit, goggles, team cap, kick board, paddles, fins, pull buoy, snorkel, and mesh bag

Training Schedule:  up to six 90-minute workouts per week

Attendance Recommendation: 80% of practice offered in a season

Meet Participation: participation in swim meets is required

 

Requirements to move to Silver:

Test Set – Able to meet the following:

ü  8 x 100 yd. Free on 1:30

ü  6 x 100 yd. Kick on 2:00

ü  4 x 200 yd. I.M. on 3:30

Performance:

ü  Two events that meet the Oregon time standards for Senior State Championships

ü  Must possess the minimum training and performance goals and group requirements

 SILVER

The Silver program moves 14 years and older swimmers toward more rigorous training; who possess the skills of state championship level swimmers and have shown a strong commitment to competitive swimming. They are striving for Oregon A times and Senior Sectional times. These swimmers will be expected to compete at all required meets specified by the coach including short course OR State Championships and any Sectional qualifying meets applicable.

 

Required Equipment: Water bottle, suit, goggles, team cap, kick board, paddles, fins, pull buoy, snorkel, and mesh bag

Training Schedule:  up to six 90-minute workouts per week, with 3 days of mandatory dryland

Attendance Recommendation: 85% of practice offered in a season

Meet Participation: participation in swim meets is required

 

Requirements to move to Gold:

Test Set – Able to meet the following:

ü  10 x 100 yd. Free on 1:20

ü  5 x 100 yd. Kick on 1:40

ü  6 x 200 yd I.M. on 2:40

ü  Dryland

Performance:

ü  Two events that meet the Western Zone time standards for the Speedo Sectional Championships.

  

GOLD

Advanced senior swimmers who compete at the Sectional level and above. These swimmers possess the self-discipline and skills of the Senior Performance swimmers and are fully committed to competitive swimming and strive to continue it at the national level and beyond. These swimmers will be expected to maintain a 90% monthly attendance percentage and compete at all of the required meets specified by Coach. These meets include the State Championships, Sectionals, Futures, and Grand Prix/National meets. Minimum Attendance is practices out of -- practices offered per week and dryland.

 

Required Equipment:  Water bottle, suit, goggles, team cap, kick board, paddles, fins, pull buoy, snorkel, and mesh bag

Training Schedule:  up to six 120-minute workouts per week, with 3 days of mandatory dryland

Attendance Recommendation: 90% of practice offered in a season

Meet Participation: participation in swim meets is required