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Training Groups

Group Placement - Swimmers new to DFAC will be placed in training groups by our coaches based on a pre-season swimmer evaluation.  Coaches will determine placement for returning/continuing swimmers.  Group placement is also based on swimmers’ goals and commitment levels to training. 

 

DFAC Swimming Training Groups

Age Group Team:  Ages 6-13

Age Group Bronze:

This training group is for our swimmers that are 8 & under, and new to competitive swimming.  Swimmers should be able to swim 25 yards freestyle and 25 yards backstroke to join this group.  This group is primarily instructional & technique driven with our coaches teaching the four competitive strokes, starts and turns.   Each practice will be 1 hour in length.  Recommended practice attendance is 2-3 times per week.  Swim meet participation will be encouraged as swimmers are ready.

Goals of Age Group Bronze: 

  • Swim all four competitive strokes legally.
  • Swim a 100 IM legally without stopping
  • Swim a 200 Free with flip turns without stopping
  • Push off and streamline to the flags underwater with a dolphin kick.
  • Have fun and develop a passion for swimming!

Age Group Silver:

This training group is for our swimmers that are ages 9 – 13 and are new to swimming or have limited experience.   Swimmers should be able to swim 25 yards freestyle and 25 yards backstroke to join this group.  This group is primarily instructional & technique driven with our coaches teaching the four competitive strokes, starts, turns and practice etiquette.   Focus will be on stroke technique, drill work, body positioning and introducing aerobic training.  Each practice will be 1 hour in length.  Recommended practice attendance is 3 times per week.  Swim meet participation will be encouraged as swimmers are ready.

Goals of this group: 

  • Swim all four competitive strokes legally.
  • Swim a 100 IM legally without stopping.
  • Swim a 200 Free with flip turns without stopping.
  • Push off and streamline to the flags underwater with a dolphin kick.
  • Become stronger in the water to move up to the Age Group Gold level.
  • Have fun and develop a passion for swimming!

Age Group Gold: 

This training group is for our 9-13 year old swimmers who have competitive swimming experience.  Swimmers will need to be able to swim 50 yards of each stroke legally along with competitive starts and turns and a 100 IM legally to join this training group.  A “B” time is preferred.  Practice focus will be progressing stroke development and improved mechanics in all 4 competitive strokes, basic aerobic training & conditioning, as well as clock reading, practice etiquette and interval training.  Swimmers will be introduced to USA Swimming motivational time standards and learning how to be their “best”.   The more advanced swimmers in this group have not quite reached a state qualifying standard, but are getting close.  Each practice will be 1.25-1.5 hours in length.  Dryland training will be introduced at this level.  Recommended practice attendance is 4 times per week.  Swimmers in this training group will be expected to attend all of our home meets and 1-2 meets per month.

Goals of this group: 

  • Swim a 100 of all four competitive strokes legally.
  • Swim a 200 IM legally.
  • Swim a 500 Free with flip turns.
  • Achieve a “BB” time in the 100/200IM and 2-3 other events.
  • Goal training set:  10 x 50 Free/Back on 1:00
  • Work towards achieving 12 & Under State Championship qualifying times. 
  • Have fun and develop a passion for swimming!

Age Group Performance:

This training group is for our 10-13 year old swimmers who are “dedicated” to pursuing their competitive swimming career as far as possible.  Swimmers will need to have achieved multiple “BB” times and a “BB” time in the 100/200 IM.  State and zone meet qualifying times are the focus for the swimmers in this training group.  Swimmers will be invited to join to this group by the Head Coach and will be expected to attend  5 practices per week.  Most swimmers in this group will have achieved multiple State Qualifying times.   Practices will focus on the continuing development of strokes, IM training, starts, turns, and more advanced competitive swim training preparation.   Each practice will be 1.5-2.0 hours in length.  Dryland training will be a key part of practice.  Recommended practice attendance is 5 times per week.  Swimmers in this training group will be expected to attend all of our home meets and 1-2 meets per month.       

Goals of this group: 

  • Achieve multiple State Championship qualifying times.
  • Work towards achieving Zone Qualifying times.
  • Goal Training set:  15 x 100 Free on 1:30
  • Goal training set:  10 x 50 flutter kick on 1:00
  • Goal Training Set:  5 x 200 IM on 3:30
  • Have fun and develop a passion for swimming!

Senior Team:  Ages 13 & Over

Senior Team Bronze:

This training group will serve a dual purpose.  This group is for our 13 & over swimmers who have who have not progressed to the Senior Team Silver training group or who are newer to competitive swimming.  This training group is also for our senior swimmers with competitive swimming experience who wish to focus on conditioning and do not want a full time training regimen.   These swimmers are working to maintain and improve aerobic fitness for their High School swim season, triathlons etc.    

Practice focus will be progressing stroke development and improved mechanics in all 4 competitive strokes, aerobic & conditioning.  Each practice will be 1.5-2.0 hours in length and will include dryland training.  There will be appropriate training for all experience levels within this training group.  Recommended practice attendance is 3-4 times per week.  Swimmers in this training group will be expected to attend all of our home meets.  Swimmers in this training group will not be allowed to compete in the State Championship meets or higher.

Goals of this group

  • Progress to the Senior Team Silver Training group
  • For the “Conditioning” swimmers:  maintain and improve stroke mechanics and aerobic fitness.
  • Achieve a “BB” time in multiple events
  • Swim a 400 IM legally
  • Goal Training set:  15 x 100 Free on 1:30
  • Goal Training Set:  5 x 200 IM on 3:30
  • Will be introduced to “taking responsibility for training” (i.e. charting progress and improvement, understanding the recovery process - rest/nutrition/hydration).
  • Have fun and develop a passion for swimming!     

Senior Team Silver:

This training group is for our 13 & over swimmers who have competitive swimming experience and are well versed in technique and strategy.  This is a full fledge training group for swimmers who are working to achieve State Championship time standards.  Practice will focus on progressing stroke development & technique, race strategy, and a high level of aerobic training as well as dryland training.   Each practice will be 1.5 -2.5 hours in length.   Recommended practice attendance is 5 times per week.  Swimmers in this training group will be expected to attend all of our home meets and 1-2 meets per month as directed by the Head Coach.      

 To be accepted into this training group swimmers must achieve the following:

  • Established times in 100’s of all strokes, 200 Free, 500 free and 200 IM.
  • Swim a legal 400 IM
  • Achieve multiple “BB” time standard
  • Swim 15 x 100 on 1:30 free
  • Swim 15 x 50 flutter kick on 1:00
  • Swim 5 x 200 IM on 3:30

Goals of this group

  • Progress to the Senior Team Gold Training group
  • Achieve State Championship qualifying times.
  • Goal Training set:  15 x 100 Free on 1:20
  • Goal Training Set:  5 x 200 IM on 3:00
  • Taking an increased responsibility for training (i.e. charting progress and improvement, understanding the recovery process - rest/nutrition/hydration.
  • Have fun and develop a passion for swimming!

Senior Team Gold:

This training group is for our 13 & over swimmers who have a high degree of competitive swimming experience and are well versed in technique and strategy.  This training group is for those swimmers who are working to achieve multiple State Championship & Sectional Championship time standards.  Practice will focus on progressing stroke development & technique, race strategy, and a high level of aerobic training as well as dryland training.   Each practice will be 1.5-2.5 hours in length.   Recommended practice attendance is 6 times per week.  Swimmers in this training group will be expected to attend all of our home meets and 1-2 meets per month as directed by the Head Coach.      

To be accepted into this training group swimmers must achieve some of the following:

  • Established times in all events.
  • Have achieved multiple “A” time standard.
  • Have achieved a 13 & Over State Championship time.
  • Swim 15 x 100 on 1:20 free
  • Swim 5 x 200 IM on 3:00

Goals of this group

  • Progress to the Senior Performance Training group
  • Achieve State Championship & Sectional qualifying times.
  • Goal Training set:  20 x 100 Free on 1:15
  • Demonstrate responsibility for training (i.e. charting progress and improvement, understanding the recovery process - rest/nutrition/hydration.
  • Have fun and develop a passion for swimming!

Senior Performance:

The Senior Performance training group is for our 13 & over swimmers who have demonstrated a skill level required for qualification to compete at the National level (NCSA Championships, Futures Championships, Junior National Championships and Senior Nationals Championships).  These swimmers have taken full responsibly for their training and continue to be students of the sport of swimming; they are looking forward to competing in college and at the next level of national championship competition.  Athletes will be invited0 to this training group by the Head Coach.

Each practice will be 2.0-3.0 hours in length and will include dryland training.   Practice attendance is 6 times per week.  Swimmers in this training group will be expected to attend all of our home meets and 1-2 meets per month as directed by the Head Coach.