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Practice Groups

New Jersey Race Club Swim Groups

                           

                           

Our Team TRAINS LIKE A TEAM!

All swimmers are required to wear  their NJRC swimsuit and swim cap to every practice! However, On Silly Suit Saturday they are allowed to wear any competitive suit they want but must wear their NJRC swim cap.

You can purchase all the equipment at our team store, located at the swimmer entrance!

 

 Pre Competitive Team

This group is an introductory level to NJRC and competitive swimming. Through the introduction of drills, skills, and basic competitive swimming fundamentals, our coaches goal is to have your swimmer prepared to make the jump to our Junior program! 1 hour practices are offered 3 times a week. A minimum of Freestyle must be performed legally for 25 yards for entry into our pre competitive team

Please do not be discouraged if your child enters the preteam! 90% of our swimmers in the pre-competitive program do make it to our junior program!And many feel more prepared when trying out for their high school swim team!

In order for anyone to move from the Pre Competitive team to the Competitive team, your swimmer will need to try out for our official swim team! We have two official tryouts, one in end of March or April and one in August! When the tryouts are posted, your swimmer must attend in order to be evaluated for the competitive team !Here are the requirements to pass tryouts for each age groups :

8 and unders:

  • One (25) full lap of Freestyle
  • One (25)Full lap of legal Backstroke
  • One(25) full lap of either the Breastroke or Butterfly (Does not have to be legal).

9-10s :

  • One(25) full lap of freestyle
  • One (25) full lap of legal backstroke
  • One (25) full lap of legal Breastoke or Legal Butterfly.

11-12s:

  • A dive
  • Two (50) Full laps of freestyle with a flipturn
  • Two (50) full laps legal Backstroke with a flipturn
  • One (25 )full lap of legal Breaststroke
  • One (25) full lap of legal Butterfly

13-14s:

  • A dive from the block
  • Four (100) full laps of freestyle with a flipturn
  • Four (100) full laps legal Backstroke with a flipturn
  • Two (50) full laps of legal Breaststroke with a pullout and open turn
  • Two (50) full laps of legal Butterfly with an open turn.

Ages: 5-14 yrs of age.

Equipment Required for Preteam : Goggles, NJRC swim cap, NJRC Swimsuit, Fins, pull bouy, and a kickboard.(These can all be bought at out team store!)Please bring flip-flops/sandals as well!

 

Junior Group

Our Junior group introduces young athletes to the world of competitive swimming! Through the application of drills/skills/repeating of sound, basic swimming fundamentals, lane etiquette, and race strategies, our Junior swimmers are taught an appreciation of the sport from an early age! Practices lasts 1 hour, and options of 4 times a week are offered. Swimmers must attend at least 3 of four practices offered. Freestyle and Backstroke must be performed legally for 25 yards for entry onto our team Junior group.  

 If a swimmer cannot yet demonstrate these strokes legally, we offer the best learn to swim curriculum ( Pre Competitive Team ) available anywhere right in the same building at our NJRC Swim School. Swimmers in this group will be introduced to all 4 strokes as they show readiness. Swimmers must attend a minimum of 3 Swim Meets a year.

Emphasis: The primary emphasis of the group will be on stroke development, drill progressions, lane etiquette, basic stability and coordination. They will also be introduced to the skill of reading a pace clock, and the heat sheet.

Ages: 6 – 8 years old

Equipment: 2 Pairs of goggles, 2 NJRC swim caps, 3 NJRC swimsuits,  Fins, Mesh Bag and a NJRC kickboard.

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Junior 1 

The Junior 1 group is 8 - 10 yr old group that builds off of the skills learned in our Junior group. This group is a highly technique based group that works to become legal in all 4 strokes, starts and turns. Swimmers is this group will be introduced/continue to learn interval training and reading a pace clock.  Swimmers is this group will be introduced/continue to learn how to read the heat sheet. Swimmers just starting out will focus on building a strong foundation of all four competitive strokes – butterfly, backstroke, breaststroke and freestyle – along with starts and turns. 

Junior 1 swimmers will learn the importance of correct body position along with the importance of having strong kicks for all four strokes. Swimmers must attend 3 out of the four practices a week. Swimmers must attend a minimum of 3 Swim Meets a year.

Ages: 8 – 10 years old

 

Equipment: 2 Pairs of goggles, 2 NJRC swim caps, 3 NJRC swimsuits,  Fins, Mesh Bag and a NJRC kickboard.

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Junior 2 

This is a competitive group that teaches intervals, challenging workouts, improvement of all four competitive strokes, starts, turns, finishes, and racing strategies. The Junior 2 group officially puts a swimmer on the “road” heading up the NJRC  “super-highway” of competitive swimming. It is a great place for newer competitive swimmers coming from summer league or advanced swim lessons, and are looking to commit to 3 or 4 practices a week. We emphasize stroke technique, teamwork, basic training etiquette and behavior.  Meet participation is expected –  Meets offered approximately every 3-4 weeks.

Ages: 9 – 10 years old

 

Equipment: Mesh bag, Fins, Kickboard and a pull bouy

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Junior 3 

Junior 3 is designed for the 11-12 year old swimmers who are new to the competitive world of swimming and/or still needs more stroke technique work prior to being introduced to the higher level training sets. Coaches in this group will emphasize proper stroke technique, starts and turns while introducing cardiovascular endurance through drills, sets and enjoyable activities. Swimmers in this group are encouraged to sign up for all meets offered but are not required to. Swimmers must attend 4 out of the 5 practices a week.

Ages: 11 – 12 years old

 

Equipment:  Fins, Mesh Bag,  a NJRC kickboard, snorkel, paddles, water bottle  and a pull bouy

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Junior 4

Our Junior 4 group is the closest step to our Junior Premier group for our more experienced and technically skilled 11-12 year olds. Further emphasis is placed on stroke technique, interval training and pacing, and aerobic development. Group goals include consistent practice attendance, meet attendance, and achieving NJ Swimming Silver/Gold times. Practices are up to 1 hour and 30 minutes, offered up to 5 days/week. Swimmers who want to obtain their goals in the water are expected to make all practices. Required amount of practices to be in this group per week is 4.

Ages: 11 – 12 years old

 

Equipment: Fins, Mesh Bag,  a NJRC kickboard, snorkel, paddles, water bottle  and a pull bouy

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

Junior Premier

The Junior Premier program is a coach selected group of 9-12 year old swimmers who have shown the desire to become more committed through great attendance and practice habits. They have a proven work ethic as well as the desire to reach the highest level meets in the state. Only swimmers who have multiple NJ Swimming Gold/Zone cut times will be asked into this group for our 2020-2021 season. The focus for this group is furthering their technique development, speed training and advanced race strategies.  The practice direction, structure and intensity will be designed for the long-term development of all strokes and swimming all events. In order to remain within this program, swimmers must maintain an 80% attendance and a work ethic up to the standard of the group.

Ages: 9 – 12 years old. Must have an invitation from the Head Age Group coach to join.

Equipment: Fins, Kickboard, Pull bouy, Paddles, Snorkel, Paddles, Mesh bag

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Senior 1

The Senior 1 group is primarily designed for athletes ages 13 to 17 who have a solid competitive swimming foundation and background. The focus of this group will be to prepare the athlete for senior level training by refining competitive swimming skills and developing a strong aerobic base along with developing race techniques. This group will also learn how to balance family life, academics, and outside activities while swimming to the athlete’s highest desired level. Swimmers must maintain a 70% attendance to swim in meets throughout the year. 

Ages: 13 – 17 years old

 

Equipment: Fins, Kickboard, Pull bouy, Snorkel, Paddles, Mesh bag

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Senior 2

This program is aimed at 13 –18 years old swimmers with technical knowledge and a desire to enhance their skills through aerobic and anaerobic training. This group will put an Emphasis on refinement of all 4 strokes, starts & turns, advanced racing strategies, and goal setting. Swimmers in the Senior 2 group are expected to compete at local and championship meets as well as short course and long course seasons. This group is your official start on the pathway to our Senior 3 and Premier groups.  

Ages: 13 – 18 years old

Equipment: Mesh Bag, Fins, Kickboard, Paddles, Snorkel, Pull Bouy

Senior 3

This group is designed for athletes 13-18 years old who have made the sport of swimming one of their primary activities and are fully committed to NJRC’s year round training.  Athletes in this group are required to attend practice 5-6x's a week. The Senior 3 group is a year-round training group for swimmers in who have the desire to progress to the Sectional Team and are committed to Short Course AND Long Course season. The main requirements for being admitted and remaining in this group are as follows:

·                 Maintain 80% practice attendance throughout the entire year including both water and dryland workouts.

·                 Attend all team meets during the short course and long course swim seasons.

·                 Prioritize long course training and USA Swimming competition over summer league / Junior Guards swimming as demonstrated by:

·             Attending the required amount of practice days during Long Course season

·             Attending all the days of the long course championship meets designated by the coaching staff even when there is a conflict with a summer league dual meet.

Ages: 13 – 18 years old

Equipment: Mesh Bag, Fins, Kickboard, Paddles, Snorkel, Pull Bouy

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

 

Senior Premier 

This group's focus is exactly what the name states—to perform at the highest levels possible in USA Swimming.  The goal is to achieve Sectional, Futures and Junior National qualifying times.  Swimming needs to be the #1 priority for this group after academics.  Swimmers in the Senior Premier group need to be very driven and intrinsically motivated for success. Training hard with a positive attitude and swimming fast are fun for swimmers at this level. Swimmers in this group are considered team leaders and role models for the rest of the team, both on and off the pool deck.

    Ages: 13 and up; Must have an invitation from the Head Coach to be in this group.

  Attendance Policy:  Swimmers in this group need to make a minimum of 6 out of 8 practices per week (the preference being 8 out of 8 practices per week).

Equipment: Fins, Kickboard, Pull Bouy, Paddles, Snorkel and a Mesh bag

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.