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Groups

Group Descriptions

Development Group (previously Rising Dolphins)

Practices:

  • Mon-Fri evening

Coach:  Denise Underwood

Training:

  • 85 min
  • Build up to ~2000 yards per practice
  • 5 practices typically offered weekly
  • Swimmers should try to attend 4 of 5 practices each week

Basic Goals:

  • Continue to reinforce positive fundamentals
  • Train to race 50s of each stroke, 100IM and 100/200 Free
  • Build and refine race tactics
  • Consistent dryland training
  • Introduce Kick strengthening
  • Master drills

Group Goals:

  • Have fun!
  • Cohesive and positive learning environment
  • Learn goal setting
  • Learn about nutrition
  • Understand sets, reading pace clock, breathing patterns and push-off streamlines
  • Attendance at meets and team activities

Cost

  • Currently $85/month

Equipment

  • Mesh bag
  • Kickboard
  • Snorkel
  • Fins
  • Water bottle

Considerations for joining this group / group move-ups

  • Legal in all 4 strokes
  • Typically 12 years and under
  • Consistent attendance at the Introductory group

 

Competitive Age Group (Previously Silver and Blue)

Practices:

  • Mon-Fri evening
  • Practice schedule will change in the summer months when school is out of session

Coach:  John Hojnacki

Training:

  • 90-120 min (mix of dryland and swim)
  • 6 practices typically offered weekly
  • Intro into AM workouts during school year
  • Consistent attendance (min 4 practices and should work to attend up to 6)

Basic Goals:

  • Emphasis on aerobic build up
  • Train to race 100s of each stroke, 200-500 Free, 200 and up to 400IM
  • Refine race tactics
  • Consistent dryland training
  • Continue Kick strengthening
  • Master drills

Group Goals:

  • Have fun!
  • Learn goal setting
  • Learn about nutrition
  • Introduce energy systems in training
  • Introduce travel rules
  • Master execution of sets, reading pace clock, breathing patterns and push-off streamlines
  • Learn about growth and maturation
  • Test sets 16x100 best average, 3x400IM best average

Cost

  • $125/month

Equipment

  • Mesh bag
  • Kickboard
  • Snorkel
  • Fins
  • Water bottle

Considerations for joining this group:

  • 14 and under not ready for senior group
  • Competes in the highest level meet qualified for each season
  • 50 free under 37 seconds
  • Consistent attendance in the Development group

 

Competitive Senior Group (Previously National and National Development)

Practices:

  • Mon-Fri evening and Sat morning. 
  • Tuesday and Thursday morning during the school year are strongly encouraged
  • Practice schedule will change in the summer months when school is out of session

Coach:  Michelle Hojnacki

Training:

  • 120 min (dryland added)
  • Tues/Thur morning practices are typically 75 min
  • 8 practices typically offered weekly
  • 90% attendance expected

Basic Goals:

  • Advanced aerobic and anaerobic training
  • Train to race 100 and 200s of each stroke, 500 to 1500 Free, 200 and 400IM
  • Refine race tactics
  • Importance of dryland training
  • Introduce stroke rate and tempo
  • Train and able to race all 4 strokes
  • Train strong kick

Group Goals:

  • Have fun!
  • Goal setting
  • Practice good nutrition habits
  • Utilize and understand energy systems in training
  • Practice team travel rules
  • Demonstrate growth and maturity toward college swimming

Cost

  • $150/month

Equipment

  • Mesh bag
  • Kickboard
  • Snorkel
  • Fins
  • Water bottle

Considerations for joining this group:

  • 13 and over athletes
  • Competes in the highest level meet qualified for each season
  • 10x100 on 1:30
  • Consistent attendance in the competitive age group (>85%)
  • Typical test sets:  10x200 Free,  16x100 Free, 6x200IM, 500 kick for time