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Minis
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Ages
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Developing 8-year-old & under swimmers
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Prerequisites
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-Swim 25 yards of continuous swimming;
-Be comfortable in deep water;
-The ability to focus and interact with swimmers and coaches for 45-minute practices
*Coach approval*
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Practice Details
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~45 min, offered 2-3 times per week (no minimum practice requirements)
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In-Water Focus
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The focus of younger swimmers is having fun and learning fundamentals. This will be accomplished through the use of drills, short swims, and other activities in the water. Swimmers will be taught the framework of all four strokes. Coaches will emphasize kicking, streamlines, turns, and racing starts.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Needed
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Suit (one-piece, skin-tight suit), goggles, fins, and cap
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White
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Ages
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Advanced 8-year-old & Under swimmers
Developing 9-10-year-old swimmers
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Prerequisites
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8&U Swimmers:
-Be able to swim 25yds continuous freestyle with side breathing in less than 25 seconds
-Be able to swim 25yds continuous backstroke in less than 30 seconds
-Have competed in a swim meet
9-10-year-old Swimmers:
-Be able to swim 25 yards of continuous swimming;
-Be comfortable in deep water
*Coach approval*
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Practice Details
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~45 min, offered 5 times per week (no minimum practice requirements)
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In-Water Focus
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Building on the fundamentals of the Mini group, the White group will continue to emphasize fun and technique. Games and fun competition will be mixed with drill work to provide an environment where swimmers want to come to practice and want to learn.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Needed
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Suit (one-piece, skin-tight suit), goggles, fins, and cap
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Norse
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Ages
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Advanced 9- and 10-year-old swimmers
Developing 11-12-year-old swimmers
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Prerequisites
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9-10-year-old Swimmers:
-Be able to complete a 50yd Freestyle in under 50 seconds
-Legally complete 25yds in all 4 strokes (although exceptions may apply);
-Completion of the following IMR events in a swim meet (100FR, 50BK, 50BR, 50FL, 100IM)
11-12-year-old Swimmers:
-Be able to swim 50yds continuous Freestyle with side breathing
*Coach approval*
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Practice Details
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~75 min, offered 5 times per week (no minimum practice requirements)
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In-Water Focus
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A Norse swimmer will continue to build on the foundation of technique set in the White group. Practices will be fun, challenging, and engaging. Swimmers will begin to learn race strategies and will start to look at the fine details of each stroke, starts, and turns.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Needed
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Suit (one-piece, skin-tight suit), goggles, fins, and cap
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Additional Notes on the Group
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In all groups, but especially Norse, swimmers will be challenged to step out of their comfort zones. They may be asked to try races and sets they've never yet experienced, but all will be sequential, safe, and age-specific.
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Purple
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Ages
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Advanced 11-12-year-old swimmers
Developing 13-14 swimmers (pre-High School 14-year olds)
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Prerequisites
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11-12-year-old Swimmers:
-Swim a 50yd Freestyle in under 35 seconds
-Legally complete 25yds in all 4 strokes (although exceptions may apply)
-Completion of the following IMR events in a swim meet (200FR, 50BK, 50BR, 50FL, 200IM)
13-14-year-old Swimmers:
-Swim 100yds continuous Freestyle with side breathing
*Coach approval*
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Practice Details
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~90 min, offered 5-6 times per week (no minimum practice requirements)
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In-Water Focus
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In the Purple group, practices will get more challenging while not forgetting to keep the swimmer engaged and enjoying the sport. Swimmers will spend more time working on race scenarios and strategies, will begin season goal-setting, and will be challenged to complete their IMX events.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Recommended
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Suit (one-piece, skin-tight suit), goggles, fins, kick board (optional), snorkel, cap, and water bottle.
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Additional Notes on the Group
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Swimmers in the Purple group will continue to work on all strokes and skills, not yet specializing in specific strokes/events. Swimmers may be encouraged to participate in distance/IM/open water events.
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Pre-Senior
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Ages
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Advanced 13-14 swimmers
Developing and Fitness High School swimmer (High School swimmer who wants to stay in shape during the off-season)
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Prerequisites
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Pre-High School 13-14 Swimmers:
-50yd Freestyle in under 30 seconds;
-Completion of 11-12 IMX events (500FR, 100BK, 100BR, 100FL, 200IM)
HS Swimmers:
-Returning STAR swimmers or swimmer who swam on High School team for at least one full season
*Coach Approval*
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Practice Details
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105 min, offered 5-6 times per week (no minimum practice requirements)
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In-Water Focus
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The Pre-Senior group will have a season plan in which they train in a variety of ways: technique/drill sets, pace/aerobic work, sprint/anaerobic work, and training in all 4 strokes at all distances. They will get video feedback and conduct stroke analysis of some of the best swimmers in the world. They will learn to prepare to race with a specific plan and be introduced to stroke rate/counting.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Recommended
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Suit (one-piece, skin-tight suit), goggles, fins, snorkel, kick board (optional), nose clip, cap, and water bottle
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Senior
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Ages
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Advanced High School Swimmers and Above
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Prerequisites
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Completion of IMX events
*Coach Approval*
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Practice Details
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120 minutes, offered 5-6 times per week;
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In-Water Focus
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The Senior group will have a season plan in which they train in a variety of ways: technique/drill sets, pace/aerobic work, sprint/anaerobic work, and training in all 4 strokes at all distances. They will get video feedback and conduct stroke analysis of some of the best swimmers in the world. They will learn to prepare to race with a specific plan with specific stroke rates/counts.
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Meet Requirements
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None; a variety of meets will be offered throughout the year that we may encourage swimmers to attend, but will not be required
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Equipment Needed
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Suit (one-piece, skin-tight suit), goggles, fins, snorkel, kick board (optional), nose clip, cap, and water bottle.
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