Workout groups

2022-2023

SHAMROCK SWIM CLUB

WORK OUT GROUPS

Developmental

                This group will meet 3 times per week for one hour. This group will be primarily ages 6-12. The focus will be on teaching all four competitive strokes and preparing the swimmer for USA Swimming competitions. Evaluations must be scheduled at [email protected]. Returning swimmers do not need evaluations.

Recreational

                This group will meet 2 times per week for one hour. This group will be primarily ages 8-16. The focus will be on the basics of the four competitive strokes as well as good health and exercise. This group will gently be encouraged to push themselves, but the primary focus will be on learning with a fun atmosphere. There will be no required competition for this group. The practice sessions for this group will be for six weeks. There will be a new session every 6 weeks. NOTE: SWIMMERS ARE REQUIRED TO SWIM 25 YARDS INDEPENDENTLY AND DEMONSTRATE SOME LEVEL OF ROTARY BREATHING IN FREESTYLE.

Junior (12 and Under)

                This group will meet 4 times per week for one and a half hours. This group will be primarily ages 8-12. This group will have a more focused attention to the four competitive strokes as well as building endurance. This group is strongly encouraged to participate in USA swimming meets. Evaluations must be scheduled at [email protected]. Returning swimmers do not need evaluations.

Senior High School (13 and Over)

                This group will meet 5 times per week for one and a half hours. This group will be primarily ages 13 and over. Any younger swimmers must be approved by the head coach. This group will work on the four competitive strokes as well as endurance. This group is perfect for our swimmers that like to balance other activities and cannot be dedicated to just swimming. There are no attendance requirements for this group and no mandatory meets. Meets are highly recommended but not mandatory. Swimmers in this group are NOT eligible for any of the strength training of the senior competitive group.  Coaching for this group will be shared among the coaching staff. NOTE: SWIMMERS WILL REMAIN IN THIS GROUP FOR THE ENTIRE YEAR. ANY SWIMMERS WISHING TO MOVE UP TO SENIOR COMPETITIVE MUST WAIT UNTIL THE FOLLOWING SEPTEMBER.

Senior Competitive (13 and Over)

                This group is with head coach invitation only. This group will be primarily coached by the head coach. This group is only for serious and dedicated swimmers looking to compete at higher level meets as well as the national and collegiate levels. This group will meet 5 times per week and work out a total of 12.5 hours per week. This will include not only highly focused swim practices, but also four days a week of strength training. This group will be EXPECTED to attend 90% of practices during the month as well as being EXPECTED to swim USA swimming competitions. This group will be EXPECTED to participate in two travel meets during the year and possibly more depending on parental approval. Commitment to the group is expected for the entire year. The swim training and strength training are based on a yearlong program that requires continued hard work and commitment. No high school swimmers will be allowed in this group as it will be extremely disruptive to the training and goals of the group. 

 

2022-2023 SEASON PRACTICE SCHEDULE
  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
DEVELOPMENTAL   4:00PM-5:00PM   4:00PM-5:00PM 4:00PM-5:00PM  
             
JUNIORS 4:00PM-5:30PM   4:00PM-5:30PM   5:00PM-6:30PM 8:00AM-9:30AM
             
SENIORS HS 5:30PM-7:00PM 5:00PM-6:30PM 5:30PM-7:00PM 5:00PM-6:30PM 5:00PM-6:30PM  
             
SENIOR COMPETIVE 5:30PM-7:00PM 7:00PM-8:00PM BUCKETS 5:00PM-7:00PM 7:00PM-8:00PM DRYLANDS 5:30PM-7:00PM 7:00PM-8:00PM BUCKETS 5:00PM-7:00PM 7:00PM-8:00PM DRYLANDS 5:00PM-6:30PM