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Training Groups

Fort Hood Dolphins Practice Groups

Entry requirements and expectations for each of our four practice groups: Developmental, Bronze, Silver, & Gold.

Fort Hood Dolphins Practice Groups

DEVELOPMENTAL:  Developing Level Swimmers (3 practices per week)

( Practice Schedule: M-F 5:15-6:15 p.m.)

Entry:

  1. Be able to swim 25 yards  backstroke and freestyle without stopping.
  2. Be able to blow bubbles (rhythmic breathing).
  3. Be able to swim with a side-breath, not lifting head out of water to breathe.
  4. Have an idea of what breaststroke and butterfly are/be able to visually identify.

Expectations:

  1. Respect other swimmers personal space and belongings.
  2. Listen with eyes and ears on coach and head above water.
  3. Learn how to circle-swim and follow lane etiquette.
  4. Learn how to read the clock and follow an interval.
  5. Learn to hold a tight streamline, and streamline past the flags off every wall.
  6. Work hard at practice to improve technique and endurance.

 

BRONZE Level I :  Developing Level Swimmers (at least 3 practices per week)

 Practice Schedule: M-F 5:15-6:30 p.m. 

Entry:

  1. Achieve all skills, and expectations required for Developmental
  2. Must be able to kick 25 yards in streamline position on front and back.
  3. Be able to breathe every 3 strokes (alternate breathing) on free.
  4. Hips on surface and have a steady kick for all strokes.
  5. Be able to perform a flip turn.
  6. Be able to swim 200 meters without stopping.
  7. Legal freestyle and backstroke - kick for breaststroke and fly should be legal.

 

Expectations:

  1. Working to perfect legality of all strokes, turns and finishes, including breaststroke pulldowns and kickouts for each stroke.
  2. Should begin to compete at meets.
  3. The ability to attend practice at least 3 days per week.
  4. Learning to read the clock, and understand simple intervals.
  5. Must be able to focus during full 1.75 hour practice without goofing off.
  6. Good streamlines off every wall, including after flipturns.

      Test Sets:

  1. 8 x 50 freestyle kick @ 1:45
  2. 8 x 50 freestyle swim @ 1:30
  3. 4 x 100 IM swim @ 3:30

 

BRONZE Level 2 :  Developing Level Swimmers  (at least 3 days per week)

 Practice Schedule: M-F 5:15-6:30 p.m. 

Entry 

  1. Achieve all skills, and expectations required for Developmental/Bronze I  
  2. All strokes legal. (fly and breast timing can be off, but stroke should be legal)
  3. Know legal turns and finishes, including breaststroke pull down, flip turns (back and free).
  4. Pass dive progression (be able to dive off blocks into 4.5 feet of water)
  5. Hips on surface of all strokes with good body position.
  6. Can read the clock, understand intervals and get times.

Expectations

  1. Should begin to compete at meets.
  2. The ability to attend practice at least 3 days a week 
  3. Should be working to understand/calculate more complex intervals.
  4. Working to perfect strokes and turns, streamline past flags off every wall.
  5. Working towards IMR

Test Sets:

  1. 8 x 50 freestyle kick @ 1:30
  2. 8 x 50 freestyle swim @ 1:15
  3. 6 x 100 IM @ 3:00

 

SILVER Level 1: Mid Level Competitive Swimmers (4 practices per week)

 Practice Schedule: M-F 5:15-7:00 p.m. / Sat. 8:30-10:00 a.m.

Entry 

  1. Perform skills and behavioral expectations of Bronze/Developmental Levels.
  2. All strokes, turns, finishes and starts legal.
  3. Must be able to read clock, know intervals and get times.
  4. Working to perfect strokes and technique every day.

Expectations

  1. Working towards B and BB times
  2. Attend at least three meets per season not including championship meets.
  3. Consistent attendance – minimum 4 practices per week is optimal.
  4. Learn Stroke counts. Must be learning how to swim at a pace.
  5. Should be IMR qualified, working towards IMX.

Test Sets:

  1. 10 x 50 freestyle kick @ 1:10
  2. 10 x 100 freestyle swim @ 1:45
  3. 8 x 100 IM @ 3:00

 

SILVER Level 2: Mid Level Competitive Swimmers  (4-5 practices per week)

 Practice Schedule: M-F 5:15-7:00 p.m. / Sat. 8:30-10:00 a.m.

Entry 

  1. All strokes and turns legal.
  2. Streamline and underwater dolphin kick to 15 meter mark off every wall.
  3. Complete sets as required, must read clock, know intervals and get times.
  4. Desire to improve and train. Should know current times & have goal times.

Expectations

  1. Achieve B/ BB times, working towards A times.
  2. Swim/Train with stroke counts. 
  3. Attend at least 4 meets per season not including championship meets.
  4. Be an example to other team members, encourage and help your teammates.
  5. Set goals and accept challenges.
  6. Know stroke counts, working on them.
  7. Working towards IMX

Test Sets:

  1. 10x50 kick @t 1:00
  2. 6x200 free @ 3:00
  3. 6x200 IM @ 3:45

 

GOLD: Advanced Competitive Swimmers  (5-6  practices per week)

  Practice Schedule: M-F 5:15-7:00 p.m. / Sat. 8:30-10:00 a.m.

Entry

  1. Swim/Train with stroke counts.
  2. Streamline and dolphin kick off walls, breaststroke pull-downs halfway.
  3. Attend as many meets as possible, working to swim at championship meets.
  4. Be an example to other team members, encourage and help teammates.
  5. Set goals and accept challenges.

Expectations

  1. Swim/Train with stroke counts.
  2. Achieve B times, working towards A times.
  3. Attendance greater than 80% and attend dryland training.
  4. Be an example to other team members, encourage and help your teammates.
  5. Set goals and accept challenges.
  6. Achieve IMX

Test Sets:

  1. 10x50 kick @ :55
  2. 6x200 free @2:45
  3. 6x200 IM @ 3:20
 
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