Practice Groups

New Jersey Race Club Swim Groups

                            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 Junior program! 1 hour practices are offered 2 times a week. A minimum of Freestyle must be performed legally for 25 yards for entry into our pre competitive team.  Ideal age (but not limited to) is 6-10 yrs of age.

In order for anyone to move from Pre Competitive team to Competitive team we are going to need the following:

**8 / Under - To be legal in 3 strokes. Freestyle, Backstroke and 1 other stroke. Should also know how to do Flip turns and Open turn ( 2 hand turn )

**9 - 10 year old - To be legal in all 4 strokes. All starts and turns as well. These swimmers will also need to be within 1 second of the "Bronze" level times. For Example - For a 10 year old - 50 Freestyle, They must swim it UNDER 37.20  ( The Bronze time is 36.20 ) 

**11 and Older - To be legal in all 4 strokes. All starts and turns as well. These swimmers will also need to be within 1 second of the BRONZE cut time. 

Emphasis: The primary emphasis of the group will be on stroke development, drill progressions and lane etiquette. The main goal for this group is to get your swimmer ready to become a part of our competitive team!

Equipment: Fins and a kickboard

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 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.  Freestyle and Backstroke must be performed legally for 25 yards for entry onto our team Junior group.  Ideal age (but not limited to) is 7-9 yrs of age.  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.

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

Equipment: Fins and a 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 a 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 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. Meet attendance is encouraged in this group.

Equipment: Kickboard, Fins, 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 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. Typical age range in Jr 2: 9-11

Equipment: 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 the closest step to our Junior Premier group for our more experienced and technically skilled 9-12 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.

Equipment: Mesh Bag, Kickboard, Fins, Pull Buoy, Snorkel, Water Bottle and a positive attitude each day

*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. Swimmers in the premier group all have multiple NJ Swimming Silver or Gold/Zone cut times. 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. Swimmers must maintain an 80% attendance to stay within the group.

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 1

The Senior 1 group is a program for swimmers transitioning from the Junior program to the Senior competitive program. This group is primarily designed for athletes ages 13 to 17 who have a solid competitive swimming foundation and background who may not be ready or want to train 6 days a week. 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 80% attendance to swim in meets throughout the year.

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 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 2 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:

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

o    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.

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 7 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.