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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 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!

  - Competition level 1

  - Lowest level of the varsity team, the typical swimmer ranges from 7-10yo. 

  - It's essential that we develop not only speed at this level but to also foster community, spirit, and most of all fun! 

  - Focus Hierarchy - Stroke refinement with competitive context - Balance -- under water refinement with competitive context --dive refinement with competitive context - relay start intro - intro to interval swimming -- intro to set design concepts -- intro to swimming at race pace in practice. 

  - This group will complete 1 aerobic test set no less than three times a season to measure avg 100 pace. 

  - Swimmers will compete in all SAL meets as well as 2 USA (or USA/SAL meets)

  - Championship Meets:  A Champs, Mini Champs, Silver Champs, JO

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

 

Red Group   

Swimmers 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!

 - Competition level 2

 - 2nd varsity group, average age range 9-11yo

 - The swimmers in this group are at a foundational age where they are building their idenity based on their activities.  We want to allow swimming to be a positive part of that process.

  - Focus Hierarchy - Stroke Refinement in competitive context -- under water mastery -- balance -- turn refinement in competitive context -- Dive and Relay start refinement with race specific concepts -- refinement of interval swimming -- refinement of set design concepts -- refinement of race pace swimming -- intro to race/distance specific groups

  - Dryland is optional

  - This Group will complete 2 test sets no less than 3 times a year (each) to measure avg 100 pace

  - Will compete in all SAL meets and 3 USA meets (or USA/SAL Meets)

  - Championship Meets: GRA/RMSC, A Champ, Silver Champs, JO, Zones

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


Bronze Group

Swimmers are experienced and train at the level of a swimmer who has defined goals in mind. Bronze group swimmers use practice as a time to achieve short and long-term goals. RAC will offer swimmers workout plans that include technique and conditioning.

  - Performance Level 1

  - First of two competitive focused training groups, the typical swimmer is 11-14yo.

  - Training will be diverse and accommodate the varying types of swimmer in the group.  Sprint, Mid Distance, Distance, IM, Sprint Stroke, and 200 Stroke will all be considered and accounted for.

  - Focus Hierarchy - Stroke Mastery in Competitive Context -- Under Water Mastery with a focus on timeable speed -- Mastery of Race Pace Swimming -- Mastery of Interval Swimming -- Intro to Season Planning -- Mastery of Starts, Turns, and Relay starts with specific races in mind -- refinement of race/distance specific groups -- Intro to Tapering

  - This Group Will complete 3 test sets no less than 3 times a year (each) to measure avg 100 pace.

  - Dryland is required in some form

  - Will compete in all  SAL meets, Will compete in Bronze designated USA meet at the discretion of the coaches.

  - Championship Meets: GRA/RMSC, A Champ, Silver Champ, JO, Zone

General Standards:

  • Faster than :29 in the 50 free (or fly/BK/BR equivalent).
  • Faster than 1:06 in the 100 free (or fly/BK/BR equivalent).
  • Have completed and turned in a goal sheet.
  • Can kick 100s under 1:50 on a 2:30 interval.

 

Blue Group

Blue Group is our top training group, and while swimmers will be assigned to the group, any swimmer assigned to Blue will have the ability to opt into Bronze if the demands of Blue group become too great.  If you are uncertain about whether the Blue Group is right for you or your swimmer, please contact RAD's Head Coach.

Blue group is for swimmers committed to swimming 6-9 workouts a week and have goals that involve Regional and National Level meets.  This group is very close, and very exciting, but the practices and committment are difficult and should not be overlooked.

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.

- Performance Level 2

  - The highest level of our program. Average age of the swimmer 14-18yo

  - Swimmers should have superior practice habits and technique prior to entering the group.

  - Swimmers need to have defined season goals that drive them, motivation should come from within.

  - Focus Hierarchy - Competitive Training specific to swimmers/groups specific goals -- Under Water Diversification to match swimming style and event -- Start and Turn explosion -- Refinement of season planning -- Refinement of tapering

  - This Group will participate in test sets to measure 100 speed as needed during applicable segments of the training cycle.

  - Dryland is required in some form

  - Will compete in the Blue specific schedule at the discretion of the coaching staff

  - Championship Meets: RMSC/JNat/US Open, HS Dist/State/Eastern, Sectionals

 

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.

 

Diving Program

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