Background-image
Partners
Function+and+Strength
Swim/Dive Groups

TRAINING GROUP DESCRIPTIONS

All groups train September through Feb/March (depending on last meet), unless noted otherwise below.  RAC does offer spring and summer Long course sessions to be posted in February.

The descriptions below are provided as guidelines, not hard and fast rules. Movement from one group to another is at the coach’s discretion. Many factors are considered when making placement changes including: proficiency across all four stokes, work ethic, leadership, age, speed and maturity. Please note that speed is only one factor coaches consider when placing swimmers; it is not the most important factor. Coaches assess the swimmers and their development as a whole when making placements. 

Developmental Swimming Program:                                       

Click here for more information.

 

Varsity Swimming Program:

All groups train September through the swimmers last meet (Feb/March).

The descriptions below are provided as guidelines, not hard and fast rules. Movement from one group to another is at the coach’s discretion. Many factors are considered when making placement changes.

White Group

Swimmers are typically 10 and younger. Swimmers should show proficiency in all four strokes. All swimmers should be able to complete 25 yards in all four strokes. The difference between a Barracuda Group swimmer and a White Group swimmer will be age, stroke economy and ability to execute technique changes required in the session by the coaches. The group’s goals are water awareness, stroke efficiency and fun!

General Standard: Faster than :22 in 25 free (or fly/BK/BR equivalent).

 

Red Group   

Swimmers are typically between the ages of 9-12 years old. They show proficiency in all four strokes. All swimmers should be able to complete 50 yards in all four strokes. The group’s major goal will be improvement though efficiency or getting faster though improved technique – and fun!

General Standard: Faster than :38 in the 50 free (or fly/BK/BR equivalent).


Maroon Group

Swimmers are typically between the ages of 11-14 years old and train at the level of a swimmer with previous competitive swimming experience. RAC will offer swimmers workout plans that include technique and conditioning.

General Standards:

  • Faster than 1:08 in the 100 free (or fly/BK/BR equivalent).
  • Have completed and turned in a goal sheet.
  • Can kick 100s under 2:00 on a 2:30 interval.

 

Black Group

Swimmers are typically in 8th grade or High School. Black group swimmers use practice as a time to achieve short and long-term goals.

General Standards:

  • Faster than :55 (male) or :58 (female) in the 100 free (or fly/BK/BR equivalent).
  • Completed and turn turned in a goal sheet.
  • Can kick 100s under 1:40 on a 2:00 interval.

 

Blue Group

Swimmers self-select into the Blue Group. Coaches will not assign swimmers to the Blue Group; it is voluntary. If you are uncertain about whether the Blue Group is right for you or your swimmer, please contact RAC's Head Coach.

Blue group is for swimmers committed to swimming 6-11 workouts a week. In addition to after school and weekend practices, Blue group swimmers will train in the mornings before school. Morning practices will be from 5:15-6:45am and will begin a few weeks into the season. A specific schedule with morning dates will be sent to all Blue groups swimmers once the season is underway.

Unlike every other group at RAC, the Blue Group does have a practice requirement. Blue group swimmers are expected to attend 88% or more of all practices. The Blue group is a commitment and we encourage anyone with questions about it to contact our Head Coach.

 

High School Swimming

Swimmers are all in High School. In order to assure a consistent transition between fall training and High School swimming our coaches will work closely with swimmers' high school coaches. This will ensure a smooth transition and will help swimmers reach their High Schools' team related goals.

High School swimmers train with RAC from September to November, when they join their High School teams for practice during the winter months. If a High School swimmer misses a high school practice during the winter, they are welcome to make it up by joining a RAC practice. High School swimmers compete with RAC at all SAL dual and championship meets through February. They are welcome to join RAC at any USA or invitational meet. On limited occasions there may be overlap between RAC and HS meets. RAC understands that HS meets are priority for HS swimmers.

High School swimmers choose between a 3-day practice option or a 6-day practice option:

  • 3-day option: may choose to swim any 3 practices they wish; it need not be the same 3 days each week. The exception to this is weekday morning practices.
  • 6-day option: are offered 6 practices a week in the afternoon (weekdays) and mornings (weekends

If a high school swimmer wishes to train with RAC post-season, they may purchase additional weeks of training in March on a pro-rated basis.

 

Diving Program

Click here for more information.