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Practice Groups

HIGH SCHOOL PREP GROUP : Freshmen-Seniors

This group is for North Carolina high school swimmers. Swimmers in this groups will be preparing for the upcoming high school season. Must be able to swim 2 of the 4 strokes.

Number of practices per week: 3

Average yards per practice: 1500-3000


HAMMERHEADS (Pre-Competitive): Ages 6-10 

This group is for beginning swimmers that are learning all four strokes.  Swimmers in this group should demonstrate an understanding of at least freestyle and backstroke and be able to swim these strokes for at least 25 yards unassisted.  The emphasis of this group will be placed on the mechanics of all four strokes, and will serve to develop the skills necessary for competitive competition.  Meet participation is not expected, however there will be some meets available throughout the season.

Hammerheads has an A and B option. Please pick which Hammerhead group you'd prefer. The coaches and practices will be the same for both groups

Number of practices per week: 3

Average yardage per practice: N/A


MAKOS I: Ages 7-10

This group is for beginner age group swimmers who may regularly compete in swim meets throughout the year.  Swimmers in this group should be proficient in both Freestyle and Backstroke and one of either Breaststroke or Butterfly.  Must be able to swim a continuous 100 freestyle and 100 backstroke, and must be able to demonstrate butterfly and breaststroke legally for 25 yards. Practice emphasis is still heavily on technique, with a basic introduction to training techniques, particularly circle swimming and drills.   

Number of practices per week: 3

Average yardage per practice: 1100-1800



MAKOS II: Ages 9-12

This group is for intermediate age group swimmers.  Consistent swim meet participation is expected at this level.  Swimmers in this group should be proficient in all 4 strokes and be able to legally complete a 200 IM, must be able to complete 10x50s freestyle on 1:00 interval. Swimmers in this great MUST be proficient in reading intervals on the clock (i.e. :30, :45, 1:00). Practice will still emphasize stroke technique; however will introduce more advanced training tools, such as interval training, race strategy, the use of basic equipment, and dryland.  

Number of practices per week: 4

Average yardage per practice: 2000-3000


 MAKOS II ELITE: Ages 9-12

This group is for advanced-intermediate age group swimmers. Consistent swim meet participation is expected at this level. Qualification standards for this group include: swimming 200 free/200 IM on an interval given by Makos II coaches, proficient in reading clock intervals, demonstrate 2 drills adequately from all 4 strokes, MUST be able to complete two test sets written by Makos II coach(es) in full capacity. Practices will be 1:30 hrs in length, with an additional 2 dryland workouts per week either before or after practice.

Number of practices per week: 5

Average yardage per practice: 2500-3500


TIGERSHARKS: Ages 10-14

 

This group is for advanced age group swimmers 10-14 or swimmers who have achieved 14 & U Champs qualifying times or have goals of achieving those qualifying times this season.  Interval training continues to be taught and utilized during workouts, as does the use of more advanced equipment and the introduction of dryland workouts 3 x per week.  Swimmers in this group should be capable of swimming all 4 strokes for extended distances during training and are expected to attend at least 75% (4 of 6) practices in order to maximize results. Swimmers in this group are expected to have goals of swimming in the NCS 14 & U Championships in February.

 Number of practices per week: 6

Average yardage per practice: 4000-5500


SENIORS: Ages 13 & Over

This group is for swimmers ages 13 & Over.  This group places a very high emphasis on conditioning, while still maintaining proper stroke technique.  Swimmers in this group are expected to be competent in all four strokes and to be able to swim them for an extended period of time throughout practice. There will be dryland workouts 3 x per week. This is one of our most advanced training groups and a practice attendance of at least 83% (5 of 6) is expected. Swimmers in this group are expected to have goals of swimming in the 14 & U Age Group Sectional Championship meet in March, as well as, NCS Senior Championships in February.

 Number of practices per week: 6

Average yardage per practice: 5500-6500


*JR. NATIONAL: Ages 11-14

This group is for advanced age group swimmers 11-14 or swimmers who have achieved 14 & U Champs qualifying times or better, or have aspirations of doing so.  Interval training continues to be taught and utilized during workouts, as does the use of more advanced equipment and the continuation of dryland workouts 5x per week, including yoga on Saturdays. More advanced training techniques and race strategy will be utilized at a higher level. Swimmers in this group will have already been in Tigersharks for at least 1 season. Swimmers are REQUIRED to attend at least 85% of scheduled practices for the month. Full meet participation is also REQUIREDSwimmers in this group are REQUIRED to have written goals for the season and should expect to compete in the NCS 14 & U Championships in February and 14 & U Age Group Sectional Championship meet in March.

Number of practices per week: 6

Average yardage per practice: 5500-6500

 

*= must have been in Tigershark Group for at least 1 season

*= group roster WILL BE adjusted at the discretion of the coaches based on the listed requirements

*= attendance WILL BE taken at practice

*= 100% meet attendance for ALL DAYS of the meet (i.e. Fridays and Sunday Finals) unless previously discussed with coaches



*NATIONAL: Ages 13 & Up

 

This group is for swimmers ages 13 & Over.  This group places the highest emphasis on conditioning, while still maintaining proper stroke technique.  Swimmers in this group will utilize advanced training techniques and race strategies. There is also the use of advanced equipment and the continuation of dryland workouts 5x per week, including yoga on Saturdays. Swimmers in this group are expected to be competent in all four strokes and to be able to swim them for an extended period of time throughout practice. This is our most advanced training group and a monthly practice attendance of at least 90% is REQUIRED. Full meet participation is REQUIRED. Swimmers in this group are REQUIRED to have written goals for the season and should expect to swim in the NCS Senior Championships in February, 14 & U Age Group Sectional Championship meet in March, and Senior Sectionals in March.

Number of practices per week: 8

Average yardage per practice: 6000-8000

*= must have been in Senior Group for at least 1 season

*= group roster WILL BE adjusted at the discretion of the coaches based on the listed requirements

*= attendance WILL BE taken at practice

*= must have been in Senior Group for 1 season or Tigershark Elite for 2 seasons

*= 90% monthly attendance for practice; 100% meet attendance ALL DAYS (i.e. Friday morning prelims - Sunday Finals = 6 sessions!) unless previously discussed with coaches