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Please Note:

-Much of the equipment used is provided by Summit Pool. You may purchase your own if you wish to have it or like a different style than what is available.

-Registering for three times per week does not preclude an athlete from practicing with the Age Group and Senior Training Groups.

 

Development

Practice Days:    Monday, Wednesday, Friday.

Practice Time: 1 Hour. 6:30-7:30 PM.

Performance Requirements: Listen and follow coaches instructions, successfully passed Red Cross Level III lessons or equivalent, or be able to complete a full length of the pool swimming freestyle and backstroke without stopping. Athletes must be comfortable in deep water.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Water Bottle.

 

Swimmers in the development group will generally be ages 12 and younger who are making the transition from swim lessons into competitive swimming or have an interest in swimming but have never done so competitively. This group serves to begin the development of athletes into competitive swimmers. The focus will be the introduction and refinement of stroke technique, flip turns, starts, and proper underwater streamline position. When ready, these swimmers are encouraged to participate in USA Swimming meets. Practices are 90% Technique, 10% Training.

 

Age Group D

Practice Days: Tuesday, Thursday, Saturday.

Practice Time: 1.25 Hours. 6:30-7:45 PM and 10:15-11:30 AM.

Performance Requirements: Listen and follow coaches instructions, perform all 4 strokes legally.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Water Bottle.

 

Swimmers in Age Group D will generally be ages 8 to 12 years old. The group will focus on continued refinement of stroke technique, flip turns, proper underwater streamline position, and starts. They will be introduced to training concepts (reading a pace clock, practice set up including warm up, small sets, cool down). Swimmers are encouraged to participate in all local swim meets (Des Moines Metro area). Practices are 70% Technique, 30% Training.

 

Age Group C

Practice Days: Monday - Saturday (Attend 3 per week).

Practice Time: 1.50 Hours. 6:30-8:00 PM.

Performance Requirements: Listen and follow coaches instructions, perform all 4 strokes, starts and turns legally, read and use the pace clock properly, swim 4 X 100 Freestyle on 2:00 and 4 X 50 IM order on 1:15 continuously.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Water Bottle.

 

Swimmers in Age Group C will generally be ages 9 to 12 years old. Swimmers know how to legally perform all four competitive strokes, starts and turns, and use a pace clock. The focus of this group will be continued fine tuning of strokes, starts and turns and more demanding training requirements to better prepare swimmers for longer races and give optimal effort while maintaining correct technique. Swimmers are expected to participate in all local meets (Des Moines Metro area and Ames) and are encouraged to attend one out of town meet and have a championship meet to end their season (Regionals or State). Practices are 60% Technique, 40% Training.

 

Age Group B

Practice Days: Monday - Saturday (Recommend attending 4 per week).

Practice Time: 1.50 Hours. 6:30-8:00 PM MWF, 7:30-9:00 PM TTh, 11:15-12:45 PM Sat.

Performance Requirements: Listen and follow coaches instructions, perform all 4 strokes, starts and turns legally, read and use the pace clock properly, swim 4 X 100 Freestyle on 1:50 and 4 X 75 IM order on 1:30 continuously.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Water Bottle.

 

Swimmers in Age Group B will generally be ages 9 to 12 years old. Swimmers know how to legally perform all four competitive strokes, starts and turns, and use a pace clock. The focus of this group will be continued fine tuning of strokes, starts and turns and more demanding training requirements to better prepare swimmers for longer races and give optimal effort while maintaining correct technique. They will be introduced to dryland training. Swimmers are expected to participate in all local meets (Des Moines Metro area and Ames) and are encouraged to attend one out of town meet and have a championship meet to end their season (Regionals or State). Practices are 50% Technique, 50% Training.

 

Age Group A

Practice Days: Monday - Saturday (Recommend attending 5 per week).

Practice Time: 2 hours. 6:30-9:00 PM MWF (Including Dryland), 6:30-8:30 PM TTh, 10:15-12:15 PM Sat.

Performance Requirements: Listen and follow coaches instructions, attend practice regularly, swim 5 X 100 Freestyle on 1:35 and 4 X 100 IM order on 1:45 continuously.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Snorkel, Water Bottle.

 

Swimmers in Age Group A are generally 10-13 years old. Swimmers know how to legally perform all four competitive strokes, starts and turns, and use a pace clock. The focus of this group is to prepare athletes, both physically and mentally, for the transition from age group level swimming to senior level swimming. They will learn about taking personal responsibility in their own training habits, more complex swimming terminology as it relates to their training and more advanced racing strategies during meets. They will continue to emphasize proper stroke technique, developing an aerobic foundation and dryland training. Swimmers are expected to participate in all local meets (Des Moines Metro area and Ames), appropriate out of town meets, and a championship meet to end their season (Regionals or State). Practices are 35% Technique, 65% Training.

 

Senior

Practice Days: Monday - Saturday (Recommend attending 6 per week).

Practice Time: 2 Hours. 6:30-9:00 PM MWF (Including Dryland), 6:30-8:30 PM TTh, 10:15-12:15 PM Sat.

Performance Requirements: Listen and follow coaches instructions, attend practice regularly, swim 5 X 100 Freestyle on 1:20 and 3 X 200 IM on 3:00 continuously.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Snorkel, Water Bottle.

 

Swimmers in the Senior/Training Group are 13 and older. They are prepared to make a higher commitment to themselves and the team. Swimmers know how to legally perform all four competitive strokes, starts and turns legally. The focus of this group is stroke mechanics, challenging aerobic and anaerobic training sets, race strategies and dryland. Team leadership and being role models for the younger swimmers is expected.  Swimmers are to attend all local meets, appropriate out of town meets, and a championship meet to end their season (Regionals, State or Sectionals). Practices are 20% Technique, 80% Training.

 

Senior Select

Practice Days: Monday - Saturday (Recommend attending 6 per week).

Practice Time: 2 to 2.5 hours. 6:30-9:00 PM MWF (Including Dryland), 6:30-8:30 PM TTh, 10:15-12:15 PM Sat.

Performance Requirements: Must have AAA times in at least 3 events and sign an agreement that the athlete and parents understand the commitment for this level of training.

Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Snorkel, Water Bottle.

 

Swimmers in the Senior/Select Group must be at least a freshman in high school. For these athletes swimming is their primary extra curricular activity with a desire on competing at the collegiate level. Swimmers know how to legally perform all four competitive strokes, starts and turns. The focus of this group will be advanced training, stroke technique, racing tactics and dryland. Swimmers are expected to attend all local, out of town and end of season meets (State, Sectionals, Futures, and Nationals). Practices are 10% technique and 90% Training.