Training Groups

PRACTICE TIMES, EXPECTATIONS, AND EQUIPMENT NEEDED

2019-2020 SHORT COURSE SEASON

 

BLACK

This is our entry level group dedicated to swimmers 8 years old and younger, who are not ready to compete in racing at meets. The athletes in the black group are dedicated to becoming stronger and faster swimmers.  They listen well and try all the suggestions the coaches give them. Swimmers MUST be able to complete 25 yards of Freestyle without stopping, 25 yards of backstroke without stopping. Some knowledge of breaststroke and butterfly preferred, but not necessary. We will still encourage participation in the meet that we host, the Mic Dev Classic!

 

EXPECTATIONS: To learn and enjoy the sport while experiencing the team atmosphere!

EQUIPMENT NEEDED: A racing suit, goggles, and swim cap (1 latex cap provided. Additional may be purchased)

WORKOUT DAYS/TIMES: Monday, Wednesday, and Friday 6:00-6:20 PM; Saturday 9:30-10:00 AM

RECOMMENDED ATTENDANCE: 3x per week.

 

GOLD

This is our competition ready group dedicated to 8 and under swimmers. The athletes in the gold group are excited to learn and race in at least two meets, including the Mic Dev Classic. Swimmers MUST be able to complete 25 yards of Freestyle without stopping, 25 yards of backstroke without stopping. Some knowledge of breaststroke and butterfly preferred, but not necessary.

 

EXPECTATIONS: To learn and enjoy the sport while experiencing the team atmosphere under competitive conditions!

EQUIPMENT NEEDED: A racing suit, goggles, and swim cap (1 latex cap provided. Additional may be purchased)

WORKOUT DAYS/TIMES: Monday, Wednesday and Friday 6:20-7:00 PM; Saturday 9:30-10:00 AM

RECOMMENDED ATTENDANCE: 3x per week.

 

AGE GROUP 1

Age Group 1 is recommended for swimmers ages 9-12. The main emphasis in our age group 1 program is working on perfecting stroke technique on all four racing strokes. An element of training is being introduced into the practices to go along with strong stroke technique emphasis. Positive habits are reinforced here. The swimmers are very energetic and fun to coach. Swimmers must be legal in at least three of the four competitive strokes, and have some knowledge of all four strokes.

 

EXPECTATIONS: To learn and enjoy the sport while incorporating the competitive side of swimming into the mix.  Age Group 1 members should participate in at least two or three meets throughout the season and are strongly encouraged to attend the Regional Championship (meet finale for all kids not swimming in the Age Group Championships or higher).

EQUIPMENT NEEDED: A racing suit, goggles, and swim cap (1 latex cap provided. Additional may be purchased)

WORKOUT DAYS/TIMES: Monday-Friday 6:00-7:00 PM and Saturday 9:00-10:00 AM

RECOMMENDED ATTENDANCE: 3-4 times per week.

 

AGE GROUP 2

Age Group 2 is the first step in developing swimmers aerobic training base. Technique is still the primary focus with these advanced 9-12 year old swimmers. The group will swim longer distances in practice and training interval sets that will develop their strength and endurance.  Swimmers will be asked to maintain proper stroke technique throughout their swims. Racing strategy is taught. The swimmers in this group start to develop their concentration skills, which applied with determination, will equal success as they become older senior swimmers.

 

EXPECTATIONS: To be more competitive in the sport, aiming to reach state level championships (Age Group Championships).  Based on age and experience, some Age Group 2 members will be invited to attend dry land training before practice (once per week). Age Group 2 members should participate in at least three or more meets throughout the season and are expected to attend the Regional Championship meet, unless they have qualified for Age Group Championships or higher.

EQUIPMENT NEEDED: A racing suit, goggles, and swim cap (1 latex cap provided. Additional may be purchased). In addition, Age Group 2 members are asked to have their own training snorkel (can be found on Swimoutlet.com).

WORKOUT DAYS/TIMES: Monday-Friday 7:00-8:30 PM and Saturday 7:30-9:00 AM

REQUIRED ATTENDANCE: 4X PER WEEK.

 

SENIOR PROGRAM

The Senior Program is comprised of three groups. Each group has a different focus. There is an increased training element. Workout habits are refined and improved. This group is comprised of top age group swimmers and high school swimmers. Each swimmer in the Senior level has specific goals written out in the beginning of the season. The coaching staff will sit with each swimmer periodically to track goal progress and adjust plans as needed. In addition to our three Senior groups, there is a “FLEX” group, meant for Senior swimmer that cannot handle the commitment level his or her group asks for, but still wishes to work out.

 

EQUIPMENT NEEDED: A racing suit, goggles, and swim cap (1 latex cap provided. Additional may be purchased). In addition, Senior members are asked to have their own training snorkel, hand paddles, and racing fins (can be found on Swimoutlet.com).

 

SENIOR 1 (SR1)-

The Senior 1 training group is designed for swimmers ages 12 and over focused on developing stoke technique, building an aerobic training base, and gaining race experience. The group is open to middle school swimmers preparing to advance into Senior 2 and Senior 3, as well as off-season high school swimmers seeking to improve their overall skill set and be introduced to USA Swimming. SR1 swimmers are encouraged to attend a minimum of 3 practices per week, 1 dryland session, and as many meets as possible.

 

WORKOUT DAYS/TIMES: Monday-Friday 7:00-8:30 PM; and Saturday 8:00-9:30 AM

DRYLAND: Monday and Wednesday 6:15-6:45 PM

 

SENIOR 2 (SR2)-

Senior 2 begins exposing swimmers to racing their strokes across a variety of distances from 50s to 200s of odd strokes, and 50s to 1650s of freestyle.  There is an increased training element. Workout habits are refined and improved. This group is comprised of top age group swimmers and high school swimmers. 

SR 2 EXPECTATIONS: To participate competitively in the sport, striving to make time cuts for the Age Group Championship meet. Participation is required in as many meets in season as possible (as recommended by coaching staff), as well as the highest championship level meet he or she qualifies for. Practices are mandatory, not suggested. Dry lands are to be attended twice a week before practice as well. Any conflicts must be brought to the coaching staff ahead of time.  

 

WORKOUT DAYS/TIMES: Monday-Friday 7:00-8:30 PM; and Saturday 8:00-9:30 AM

DRYLAND: Monday/Wednesday 6:15-6:45 PM

REQUIRED ATTENDANCE: 5X PER WEEK INCLUDING 2 DRY LAND SESSIONS.

**VACATIONS AND SUMMER PRACTICE MAY REQUIRE MORNING AND EVENING PRACTICES.** -TBD

 

SENIOR 3 (SR3)-

This is the group where dreams come true. If you want to be a great high school swimmer, you will be.  Each swimmer has a goal and a dream of what they want to have accomplished with his or her swimming career and is challenged personally in practice by the coaches to achieve their individual goals.  

SR 3 EXPECTATIONS: To participate competitively in the sport, striving to make time cuts for the Senior championship meet. Participation is required in as many meets in season as possible (as recommended by coaching staff), as well as the highest championship level meet he or she qualifies for. Practices are mandatory, not suggested. Dry lands are to be attended twice a week before practice as well. Any conflicts must be brought to the coaching staff ahead of time.  

 

WORKOUT DAYS/TIMES: Monday-Friday 6:00-8:00 PM; and Saturday 7:30-9:30 AM 

DRYLAND: Monday/Wednesday 5:30-6:00 PM

REQUIRED ATTENDANCE: 5X PER WEEK INCLUDING 2 DRY LAND SESSIONS.

**VACATIONS AND SUMMER PRACTICE MAY REQUIRE MORNING AND EVENING PRACTICES.** -TBD

 

 

SENIOR Flex (SR2FLEX or SR3FLEX)

13/Over Age Group

The FLEX training group is designed for swimmers ages 13 and over, focused on maintaining an aerobic training base, refining stroke technique, and sharpening race experience. The group is open to off-season high school swimmers who balance a busy schedule and would still like to stay sharp with training and racing. FLEX swimmers are encouraged to attend a minimum of 3 practices per week, 1 dryland session, and as many meets as possible. FLEX swimmers are not eligible to swim past Regionals.

 

WORKOUT DAYS/TIMES: Monday-Friday 6:00-7:00 PM; and Saturday 8:00-9:30 AM

DRYLAND: Monday/Wednesday 5:30-6:00 PM

 

TRAVEL MEETS

ARAC attempts to do at least one travel meet a year (if possible once a season), eligible to most team members. FLEX swimmers are not eligible for travel meets. Travel meets are swim meets first; vacations second. Any team plans/events supersede personal plans. Please check with the coaches before making plans during away meets. Attendance requirements are expected (even vacation weeks, especially at the Senior level) if your swimmer wishes to attend any travel meet. This meet is not mandatory, but a great experience for team members!

During Championship meets that require travel (Sectionals and above) you will be asked to travel the day before the meet begins. All relay events will be the coach’s decision.  All swimmers attending should be present while teammates are participating.