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Swim Groups

Purple - Groups

Ages 6 – 10 years old

Required Equipment: Dragons Cap & T-shirt, Goggles and Rubber Fins

This group is designed for children 6 to 10 years old who can swim at least 1 pool length (25 yards) of basic Freestyle and Backstroke. Learn drill techniques and proper mechanics of all 4 swim strokes (Butterfly, Backstroke, Breaststroke and Freestyle), introduce basic start techniques and wall touches. They will also learn the skills that are necessary to compete in the sport of swimming such as working with teammates, listening to and obeying coaches, with lots of smiles along the way. They practice 3 times per week for 45 minutes.

Goals for this group:

Develop proper backstroke and freestyle technique (with side breathing pattern) and acquiring the basics of breaststroke and butterfly.Develop proper kicking technique in all strokes. Compete in 25 yards of all 4 strokes.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Purple 1

 

3:00 - 3:45 pm

3:00 - 3:45 pm

3:00 - 3:45 pm

 

 

Purple 2

 

3:45 - 4:30 pm

3:45 - 4:30 pm

3:45 - 4:30 pm

 

 

Purple 3   4:30 - 5:15 pm 4:30 - 5:15 pm 4:30 - 5:15 pm    
 

Green 1 - Group

Ages 7 – 10 years old

Required Equipment: Dragons Cap & T-shirt, Goggles and Rubber Fins

The Green 1 Group is the second step on the 10 & Under ladder. Swimmers are placed in the Green 1 Group by completing the Purple group move-up skill list. The group’s emphasis is on further stroke development in all four competitive strokes. Introduce flip turns and open hand turns. They practice 5 times per week for 45 minutes.

Goals for this group:

Develop 4 legal competitive swim strokes as required by USA Swimming rules. Be able to dive from the starting block. Compete in 50 yards of 3-4 strokes and 100 yards Freestyle. Be able to swim 1,200 -1,500 yards per practice.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Green 1

3:00 - 3:45 pm

3:00 - 3:45 pm

3:00 - 3:45 pm

3:00 - 3:45 pm

3:00 - 3:45 pm

 

 

Green 2 - Group

Ages 7 – 11 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Rubber Fins and Water Bottle

The Green 2 Group is the third step on the 10 & Under ladder. Swimmers are placed in the Green 2 Group by completing the Green 1 group move-up skill list. The group’s emphasis is on further improvement in all four competitive strokes, flip turns and open hand turns. Develop endurance as distances increase. They practice 5 times per week for 1 hour and 15 minutes. Good attendance is very important.

Goals for this group:

Successfully complete the Test Sets of 6X100 Free @ 2:30 and 4X100 IM @ 2:45 in meters. Be able to do a streamline dive from the starting block. Compete in 100 yards of 3-4 strokes and 100 yards Individual Medley. Attain a minimum of 2 BB standards. Competing at swim meets is highly encouraged at a rate of about once per month. Be able to swim 2,000 – 2,500 yards per practice.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Green 2

3:45 - 5:00 pm

3:45 - 5:00 pm

3:45 - 5:00 pm

3:45 - 5:00 pm

3:45 - 5:00 pm

 

 

Orange - Group

Ages 11 – 14 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Rubber Fins and Water Bottle

The Orange Group is for children who start swimming after the age of 10. Learn drill techniques and proper mechanics of all 4 swim strokes (Butterfly, Backstroke, Breaststroke and Freestyle), introduce start techniques and turns. They will also learn the skills necessary to compete in the sport of swimming such as working with teammates, listening to and obeying coaches. They practice 3 times per week for 1 hour.

Goals for this group:

Develop proper backstroke and freestyle technique (with side breathing pattern) and acquiring the basics of breaststroke and butterfly.Competing at swim meets is highly encouraged. Be able to swim 1,800 – 2,000 yards per practice. Swimmers have the possibility of moving up to the Red group.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Orange

 

6:00 - 7:00 pm

6:00 - 7:00 pm

6:00 - 7:00 pm

 

 

 

Elite Junior - Group

Ages 8 – 11 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Small Training Paddles, Kickboard and Mesh Equipment Bag.

Swimmers are placed in the Elite Group by completing the Green 2 group Test Sets and have attained a minimum of 1 Junior Olympic time standard for 10 & Under. The group objective is the refinement of competitive stroke techniques as well as introduction to race strategies and training terminology. Examples: What is a negative split? Increased endurance training and timed interval training is initiated. Dry land exercises and running are introduced. They practice 6 times per week for 1.5 to 2 hours. 90% attendance is required.

Goals for this group:

Develop training habits for larger aerobic sets required in the next level program. Successfully complete the Test Sets of 16X100 Free @ 1:45 and 4X200 IM @ 3:20 in yards. Swimmers in this group are expected to achieve 3-4 Junior Olympic time standards. They need to have legal times in the following events: 100 Butterfly, 100 Backstroke, 100 Breaststroke, 100 Freestyle,200 Free, 200 IM and swim the 500 Freestyle in less than 7 minutes. Competing at Championship swim meets is required. Be able to swim 3,500 – 4,000 yards per practice.

 

Elite Senior - Group

Ages 8 – 12 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Mid Size Training Paddles, Kickboard and Mesh Equipment Bag.

Swimmers are placed in the Elite Senior group by completing the Elite Junior group Test Sets and have attained a minimum of 3-4 Junior Olympic time standards. The group objective is the further refinement of competitive stroke techniques. Be able to perform stroke drills comfortably. Learn different race strategies and training terminology. Examples: What is a descending interval set? Increased endurance training and timed interval training is established. Practices include dryland exercises and running. They practice 6 times per week for 1.5 to 2 hours. 90% attendance is required.

Goals for this group:

Develop training habits for larger aerobic sets required in the next level program. Successfully complete the Test Sets of 20X100 Free @ 1:30 and 4X200 IM @ 3:00 in yards. Swimmers in this group are expected to achieve Junior Olympic times in 5 out of the following events: 100 Butterfly, 100 Backstroke, 100 Breaststroke, 100 Freestyle,200 Free, 200 IM and the 500 Freestyle. Swimmers in this group are expected to compete and place in Finals for 11&12 age group at Championship swim meets (Junior Olympics and Winter Championships). Be able to swim 4,000 – 5,000 yards per practice.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Elite
 
 
4:30 - 6:00 pm
(swim)
4:30 - 6:00 pm
(swim)
6:00 – 6:30 pm
(dry-land)
 
 
4:30 - 6:00 pm
(swim)
4:30 - 6:00 pm
(swim)
6:00 – 6:30 pm
(dry-land)
 
 
4:30 - 5:30 pm
(swim)
 
 
9:30 - 11:00 am
(swim)
 

Red Junior - Group

Ages 12 – 14 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Kickboard and Mesh Equipment Bag.

Swimmers are placed in the Red Junior group by graduating the Green 2 or Orange groups. The group objective is the further refinement of competitive stroke techniques. Learn different race strategies and training terminology. Increased endurance training and timed interval training is introduced. Some practices include dryland exercises and running. They practice 5 times per week for 1.5 hours.

Goals for this group:

Develop training habits for larger aerobic sets required in the Red Senior / Developmental High School level program. Successfully complete the Test Sets of 15X100 Free @ 1:45 in yards. Swimmers in this group are expected to have legal times for the following events: 100 Butterfly, 100 Backstroke, 100 Breaststroke, 100 Freestyle,200 Free, and 200 IM. Competing at swim meets is highly encouraged at a rate of about once per month. Be able to swim 3,500 – 4,000 yards per practice.

 

Red Senior / Developmental High School

Ages 13 years old and up

Required Equipment: Dragons Cap & T-shirt, Goggles, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Kickboard and Mesh Equipment Bag.

Swimmers are placed in the Red Senior group by graduating the Red Junior or Elite Senior groups. The group objective is the further refinement of competitive stroke techniques. Be able to perform stroke drills comfortably. Learn different race strategies and training terminology. Increased endurance training and timed interval training is established. Some practices include dryland exercises and running. 90% attendance is required. They practice 5 times per week for 1.5 hours.

Goals for this group:

Develop training habits for larger aerobic sets required in the next level program. Successfully complete the Test Sets of 20X100 Free @ 1:30 and 4X200 IM @ 3:00 in yards. Swimmers in this group are expected to have “A” times in 2 out of the following events: 100 Butterfly, 100 Backstroke, 100 Breaststroke, 100 Freestyle,200 Free, 200 IM and the 500 Freestyle. Competing at Championship swim meets (Senior Championships and Winter Championships) is required. Be able to swim 4,000 – 5,000 yards per practice. Swimmers have the possibility of moving up to the Blue group.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Red
 
 
6:00 - 7:30 pm
(swim)
6:00 - 7:00 pm
(swim)
 7:00 - 7:30 pm
(dry-land)
 
 
6:00 - 7:30 pm
(swim)
6:00 - 7:00 pm
(swim)
6:00 - 7:30 pm
(dry-land)
 
 
5:30 - 6:30 pm
(swim)

 

 

Blue Junior - Group

Ages 12 – 14 years old

Required Equipment: Dragons Cap & T-shirt, Goggles, Drag Suit, Team Warm-up, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Snorkel, Kickboard, Ankle Bands and Mesh Equipment Bag.

Swimmers are placed in the Blue Junior group by graduating the Elite Senior or Red Senior groups.  Swimmers are expected to show desire and commitment required for the group. The group objective is the further refinement of competitive stroke techniques. Implement different race strategies and expand training terminology. Endurance training and timed interval training is elevated to challenging levels. Practices include dryland exercises and running. Competing at swim meets is required at a rate of about once per month. During the school year they have 6 swim practices per week for 2 to 2.5 hours and 3 dry-land practices for 30 - 45 min. In the summer the number of swim practices increases to 9 times per week with 3 double workouts. 100% attendance is required.

Goals for this group:

Develop training habits for larger aerobic sets required in the Blue Senior program. Successfully complete the Test Sets of 30X100 Free @ 1:25 and 5X200 IM @ 3:00 in SCM. Swimmers in this group are expected tocompete and place in Finals at Championship swim meets (Junior Olympics and Winter Championships). Be able to swim 5,500 – 6,000 meters per practice.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Blue
Junior
 
 
 
6:00 - 7:30 pm
(swim)
5:30 – 6:00 pm
(dry-land)
6:00 - 7:30 pm
(swim)
 
 
6:00 - 7:30 pm
(swim)
5:30 – 6:00 pm
(dry-land)
6:00 - 7:30 pm
(swim)
 
 
5:30 - 6:30 pm
(swim)
7:30 - 9:30 am
(swim)
 

Blue Senior / High School - Group

Ages 13 years old and up

Required Equipment: Dragons Cap & T-shirt, Goggles, Drag Suit, Team Warm-up, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Snorkel, Kickboard, Ankle Bands and Mesh Equipment Bag.

Swimmers are placed in the Blue Senior group by graduating the Blue Junior group. The group objective ispracticing swimming with strength, efficiency and excellent stroke technique during each practice. Implement different race strategies and expand training terminology. Endurance training and timed interval training is elevated to challenging levels. Swimmers are expected to show willingness and toughness in training. Practices include dryland exercises, running and weightlifting. During the school year they have 6 to 8 swim practices (including 2 doubles) per week for 2 to 2.5 hours and 3 dry-land practices for 30 - 45 min. In the summer the number of practices increases to 9 times per week with 3 double workouts. 100% attendance is required.

Goals for this group:

Improvement in all four strokes, development of skills necessary to qualify for junior national level meets including mileage, intensity, determination, mental preparedness and more. Successfully complete the Test Sets of 30X100 Free @ 1:20 and 5X200 IM @ 2:50 in SCM. Swimmers in this group are expected to compete and place in Finals at Senior Championships, Florida High School Championships, Winter Championships, Southern Zone Sectionals and qualify for Junior Nationals. Be able to swim 6,500 – 7,000 meters per practice.

Blue - Senior A.M. practices Tuesday & Thursday 5:30 - 6:45 a.m. – during specific times of the year.

Group

Mon.

Tues.

Wed.

Thu.

Fri.

Sat.

Blue
Senior
 
5:00 - 7:00 pm
(swim)
7:00 – 7:30 pm
(dry-land)
5:00 - 7:00 pm
(swim)
 
 
5:00 - 7:00 pm
(swim)
7:00 – 7:30 pm
(dry-land)
5:00 - 7:00 pm
(swim)
 
 
5:00 - 6:30 pm
(swim)
 
 
7:30 - 10:00 am
(swim)
10:00 - 10:45 am
(dry-land)
  

National - Group

Ages 13 years old and up

Required Equipment: Dragons Cap & T-shirt, Goggles, Drag Suit, Team Warm-up, Water Bottle, Running Shoes, and Gym Shorts. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Snorkel, Kickboard, Ankle Bands and Mesh Equipment Bag.

Swimmers are placed in the National group by achieving a Junior National standard. The group objective is practicing swimming with strength, efficiency and excellent stroke technique during each practice. Implement proper nutrition, recovery strategies and mental preparation. Individualized planning, endurance training and timed interval training is elevated to challenging levels. Swimmers are expected to show willingness and toughness in training. Practices include dryland exercises, running and weightlifting. During the school year they have 6 to 8 swim practices (including 2 doubles) per week for up to 3 hours and 3 dry-land practices for up to 45 min. In the summer the number of practices increases to 9 times per week with 3 double workouts. 100% attendance is required.

Goals for this group:

Refinement in strokes, development of skills necessary to qualify for national level meets and beyond including mileage, intensity, determination, mental preparedness and more. Successfully complete the Test Sets of 30X100 Free @ 1:15 and 5X200 IM @ 2:45 in SCM. Swimmers in this group are expected tocompete and place in Top 3 at Senior Championships, Florida High School Championships, Winter Championships, Southern Zone Sectionals, qualify for Finals at Junior Nationals and qualify for Nationals and Olympic Trials. Be able to swim 7,000 – 8,000 meters per practice.