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Training Groups

Training Groups

TRAC offers training and practice groups for swimmers of all ages and ability levels. It is the goal of TRAC to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

Swim School
Swim School is designed to offer beginning swimmers a program that is welcoming, mechanically sound, and fun. For our swimmers enrolled in the Swim school we offer a fall, winter and spring session and each run for approximately 10-weeks. Practices are offered 2x a week for 45 mins. Swimmers will be encouraged to swim the TRAC hosted meets and the NACS swim your age meet in Feb.
Swim School Requirements
Minimum age – 4
Swimmers must be able to swim 1 lap on stomach without stopping to participate in swim school.

Bronze Group
From swim school, athletes move into the Bronze group.  Swimmers in Bronze group will practice 4 times per week for 1 hour.  Swimmers should plan to attend 3-4 practices each week.  Athletes in this group will focus on continued stroke work, especially consistency; learning drills and having fun!.  They will also begin working on flip turns and pull outs. Swimmers will swim in TRAC hosted meets, SWAC Invite in Nov and NACS swim your age meet in Feb. Swimmers should also plan to compete in any championship meets in which they qualify.

Silver Group
From bronze, athletes move into the silver group. Swimmers in the silver group will practice M-F for 1 hour and 15 mins and for 1 hour and 30 mins on Sat as well as two sessions of dryland each week. Swimmers should plan to attend a minimum of 3-4 practices each week.

Silver focuses on mastering proper stroke mechanics and fostering a positive team aspect in the sport of swimming, Swimmers will begin to develop a competitive strategy. Swimmers in this group should aim to obtain state or divisional cuts. Goal setting and dryland will also be introduced in this group.

Swimmers are expected to attend all required meets designated for the Silver group. This includes but is not limited to hosted TRAC meets, travel meets, and Long Course meets. The meet goal for this group is 1 meet per month. Swimmers should also plan to compete in any championship meets in which they qualify.

This group focuses on:
Mastering endurance in all 4 strokes
Learning how to use the pace clock to do “sets” on a certain time during practices
Mastering drills in all 4 strokes to further improve technique
Mastering flip-turns and stroke turns for each stroke as well as IM transitions

Silver Group Requirements 
Swimmers age 8 or younger by coach invite only
Swimmers should have a strong knowledge of all strokes before joining Silver. Swimmers should have experience with TRAC Developmental or Bronze group in 2015-2016, summer swim teams or the equivalent.

Gold Group
Gold Group swimmers will practice 1 hour and 30 mins 6 x a week plus 2 times a week dryland practice. Morning practices are also offered for this training group. Swimmers are encouraged to commit to swimming and should plan to attend a minimum of 4 practices a week. The goal of this age group program is to foster a love of the sport within their swimmers and to develop the work ethic that is needed to progress in the sport of swimming. Swimmers are expected to attend all required meets designated for the Gold group. This includes but is not limited to hosted TRAC meets, travel meets, Long Course meets and championship meets. Swimmers should plan for a minimum of 1 meet each month.

This group focuses on:
Expert stroke technique and analysis
Mastering drills and endurance in all four strokes
Goal Setting
Race Strategy
Increased focus on accountability


Platinum Group
The goal of the Platinum group is for these swimmers to achieve at the highest level of competition.  Swimmers in the Platinum group will practice 2 hours, 6 days a week and 2 sessions of dryland. Morning practices are also offered for platinum group. Athletes in the platinum group should take personal accountability/responsibility in regards to swimming areas - this includes (but is not limited to) goal setting, nutrition, proper sleep habits, practice attendance, etc. 

Swimmers in platinum have a high level of commitment to meet attendance. Swimmers should plan to attend all meets designated for Platinum including but not limited to hosted TRAC meets, travel meets, Long course meets and any championship meets in which swimmers qualifies. High School swimmers should plan to use waivers and work with Head coach and high school coach to determine the best meet options.

Swimmers who choose Platinum HS training group will be limited to 2 workouts per week during the High School Swim Season.