Swimmers must be able to complete at least one lap of freestyle with side breathing and one lap backstroke without fins. Focus is on technique fundamentals, learning four legal strokes, and on teamwork and swimming etiquette. We learn about meets but meets are not required in this group.
Novice 1 Group
Swimmers can do one lap of each stroke with a basic ability. Focus is on creating beautiful, efficient strokes and learning training techniques such as reading the clock and proper spacing. Swimmers are encouraged to attend meets.
Novice 2 Group
Swimmers can do the four strokes with increased efficiency. Fundamentals of balance and kicking skills are heightened. Technique remains the main focus as more training sequences and race strategy are learned. Teamwork and responsibility to the greater group is emphasized. Meets are encouraged.
Swimmers are expected to attend at least 6 competitions within the calendar year. This is a preparation group for Junior Olympic and Far Western level swimming achievement. Contribution to the team is discussed and team and individual goals are set. Aerobic endurance is built through kicking and efficency drills. Distance per stroke is emphasized.
JV 1 Group
The group is designed for those swimmers who have other activities as well as swimming, have gotten a later start in swimming. or are perhaps not as interested in swim meets as some of the most competitively tracked groups. Swimming efficiency in the four competitive strokes is emphasized as well as team building and excellence in attitude. Athletes who are motivated to move into a more competitive group would transition to JV 2, Pr Sr, or Varsity from JV 1.
JV 2 Group
This is our most competitive JV group. In this group we continue to work on efficiency in all four strokes. We emphasize Excellence in: Attitude, Effort, and Skill. Athletes attend meets and have goals to compete in High School Swimming. Athletes who wish to participate on a more committed level after leaving JV 2 will continue on to Varsity or Pr Senior depending on age.
Swimmers are increasing amount of yardage swum. Conditioning is emphasized along with efficiency. Longer range goals are discussed. Participation in meets is expected. Mental focus and physical effort in practice are expected as well as a willingness to help younger swimmers on the team improve. This group is composed mostly of 8th grade athletes and above. Many of our Varsity athletes are on their Varsity teams in High School. Athletes who wish to compete at a more committed level (more time in the water and on dryland) may move into the Senior or Senior Elite group from Varsity if their swim times and committment merit the move.
This group is for committed swimmers typically aged 10-13 who will soon be making the step to the Senior Group. These swimmers are committed to swimming 6 days a week. The ability to count strokes, make quick corrections, and to be receptive to the coaches' feedback is expected. Pre-Senior swimmers learn from more advanced swimmers and teach those swimmers who are less advanced. The development of underwater dolphin kick is emphasized as well as exposure a majority of IM work in order to develop highly skilled, well rounded swimmers.
Introduction to aerobic and anaerobic energy level training, speed, endurance, and dryland training. Focus on achieving and competing in statewide swimming meets. Practices 5-7x/week. This group has produced Nationally ranked age group athletes through constant attention to technique detail, flexibility, mental preparedness, and team spirit. In addition to in the water practices, these swimmers do daily agility, strength and flexibility work to increase total body fitness and strength. We also begin to emphasize mental training and awareness of emotional arousal states pre-competition. Seniors are expected to give back to the team by peer coaching each other and younger kids. Seniors are ambassadors of the team at meets, with the expectation of displaying an attitude of appreciation for timers, officials, coaches and parents.
Senior Elite Group
Athletes in the Senior Elite group practice 8-9 times per week plus land training before and after in water practices. They are expected to monitor sleep and nutrition and to be highly disciplined. Senior Elite athletes have a weekly cycle of aerobic endurance training, active rest, and speed work (max VO2 and lactate tolerance). Statewide and National competitions are focused on. We continue to emphasize distance per stroke and efficiency while challenging each of the systems to have maximum preparedness for College swimming. Athletes are expected to be proactive in the college recruiting process and are helped by the LAC coaching staff as needed. Athletes from LAC's Senior Elite group have:
Broken National High School records
Made finals at Olympic Trials
Made finals at Junior Nationals
Won TYR Pro Meets
Won US Open
Made finals at Junior Nationals
Gone on to swim at D1, D2, and D3 colleges, and have a reputation for continuing to enjoy the sport and to improve through their college careers. Senior Elite athletes are expected to embody Excellence in: Attitude, Effort, and Skill. They are expected to be appreciative and to help those around them in any way possible.
*For practice times - please go to the "Practice Schedule" under "Group Calendar"