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Groups

RACE 2017-2018 Swim Season
The group standards will continue to evolve over the next few years to help solidify the best curriculum for swimmer progression.

*Developmental
*Training
*Competitive

The Developmental groups are designed to teach basic mechanics of competitive swimming strokes, and basics.  These groups offer a great transition from swim lessons to more independent swimming.  Attendance to our Developmental Program is normally 2 –3 practices / week.  Saturday practices (if available) are posted on the team website.
Developmental I, II and III (click here to see required equipment)


DEVELOPMENTAL  I (typical ages 6—8) 60% attendance
Requirements:  Swim 25 yards / meters (unassisted on stomach and back)
DEVELOPMENTAL I will focus on learning the basic mechanics of all four competitive strokes, through the use of drills and games.  The DEVELOPMENTAL I group may register for selected swim meets on the meet calendar.  We will host 2 swim meets for their convenience.  Their primary competitive distances include 25—50 yards.

DEVELOPMENTAL II (typical ages 6—10)  65% attendance
Requirements:  Swim 50 yards freestyle, swim at least 25 yards of 2 non-freestyle strokes.
DEVELOPMENTAL II participants will focus on continued learning of proper swimming technique.  The DEVELOPMENTAL II group may register for selected swim meets on the meet calendar.  Their primary competitive distances include 25, 50 and possibly 100 freestyle.  There will be at least 4 swim meets in the Bowling Green Area.   RACE will host 2 swim meets and SKY will host 2 swim meets.  

DEVELOPMENTAL III (typical ages 8—10) 70% attendance
Requirements: Swim 100 yards freestyle, swim 25 yards of 3 non freestyle DEVELOPMENTAL III, perform basic turns, circle swim with the group during practice.
DEVELOPMENTAL III will continue to progress with their technique.  DEVELOPMENTAL III will add starts and turns to their swimming education.  The DEVELOPMENTAL III swimmers may register for selected swim meets on the meet calendar.  Their competitive distances include 25, 50 and possibly 100 freestyles, backstrokes and IMs.


The Training groups are designed to utilize proper technique in a training / aerobic environment.  The Training Program will teach key fitness concepts including heart rate and basic nutrition.  The Training Program will also continue to utilize proper dry-land / stretching exercises to increase participant athleticism.  Participants of the Training Program may also be involved with other sports programs (either school or community).  Attendance to our Training Program is normally 4—5 practices per week.
Training I & II, Pre-Senior  (click here to see required equipment)


TRAINING GROUP  I (typical ages 9—12) 75% attendance minimum:
Requirements: Swim 100 IM and 100 Freestyle demonstrating controlled breathing and a 50 of choice stroke (non-freestyle).  TRAINING GROUP I swimmers will increase their aerobic fitness level through continued use of proper technique.  TRAINING GROUP I will also continue learning concepts and strategies of competitive swimming.  TRAINING GROUP I swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances are 50’s and 100’s of stroke and 200’s of freestyle and backstroke.

Sample Test Sets:
4 x 100 Free (10 seconds rest interval)
3 x 100 IM (10 seconds rest interval)
3 x 100 Free kick (10 seconds rest interval)
2 x 100 IM kick (10 seconds rest interval)
3 x 50 Fly swim (10 seconds rest interval)
3 x 50 Brst swim (10 seconds rest interval)


TRAINING GROUP II (typical ages 10—12) 80% attendance
Requirements:  200 freestyle controlled breathing.  Swim 100 yards of another stroke other than freestyle.  Perform the 200 IM.
TRAINING GROUP II swimmers will increase their aerobic training.  TRAINING GROUP II swimmers are expected to work with coaches to develop, outline and achieve goals.  (swimming, dry-land and academics).  TRAINING GROUP II swimmers will continue learning concepts and strategies of competitive swimming.  TRAINING GROUP II swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances include 50’s, 100’s, 200’s and the 500 Freestyle.

Sample swim test sets:
3 x 200 Free (rest 20 seconds)
4 x 100 Free @ 1:45
4 x 100 IM @ 2:00
6 x 100 Free kick @ 2:10 (hold under 2 mins)
4 x 100 IM kick @ 2:10 (hold under 2 mins)
2x (4 x 50 @1:10 swim) (4 x fly and 4 x brst stroke)
Dryland:
20 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
50 seconds plank
10 proper squat mechanics
Cross over bird-dog (no loss of balance)
At least 8 Burpees per minute

PRE-SENIOR (typical ages 11 – 15) 80% attendance:
Requirements:
  Pre-Senior swimmers will begin to make the transition from training into the competitive stages of our sport.  The competitive stages include better more individualized race strategies.  Pre-Senior swimmers should have a strong IMX score as they prepare to move into the Senior Programming.
Requirements: Swim 500 Freestyle (breathing every 3 strokes), swim 200 IM, swim a 100 of all 4 competitive strokes.


PSR  swimmers must have achieved the  “A” Time Standards in at least 3 events for their age group.

All other eligible times must be at or above USAS “BB” time standards.

SAMPLE TEST SETS:
8 x 100 Free @ 1:35 
5 x 300 Free  Swim @ 4:50
4 x 200 IM  @ 3:05

8 x 50 IM Order Swim @ 0.55
8 x 25 Kick @ 35 (25 sec. or faster)
Dryland:
30 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
1 minute plank
15 proper squat mechanics (with medball)
Cross over bird-dog (no loss of balance)
At least 10 Burpees per minute


The Competitive groups are designed to pursue swimmer’s specific goals.  Swimmers in the Competitive Program are striving to qualify for Championship level meets.  Swimmers in the Competitive Program are expected to exhibit good sportsmanship, dedication to improvement, team work, time management, goal setting and volunteerism.  Attendance to our Competitive program is normally 5-8 practices / week (some 2 practices /day)
Senior I & II (click here to see required equipment)

Senior Prep Group new as of 03/01/2018.  This group has an age requirement and has been added for high school swimmers who want to stay in shape or athletes from other sports who want to help build strength and endurance.

SENIOR I (typical ages 13 & up) - 85% attendance

Requirements: Swim 500 Freestyle (breathing every 3 strokes) with at least 8 meters underwaters and breakouts, swim 400 IM, swim a 100 of all 4 competitive strokes.

SENIOR 1 swimmers must have achieved the 13—14 AA Time Standards in at least 2 events.

All other eligible times must be at or above USAS “B” time standards.

SAMPLE TEST SETS:
10 x 100 Free @ 1:25
5 x 300 Free  Swim @ 4:30
4 x 200 IM  @ 3:05

8 x 50 IM Order Swim @ 0.48
8 x 25 Kick @ 30 (25 sec. or faster)
Dryland:
40 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
70 seconds plank
20 proper squat mechanics (with medball + extension)
Cross over bird-dog (no loss of balance)
At least 12 Burpees per minute

SENIOR II (typical ages 13 & UP) 88-90% attendance
Requirements: Swim 1000 Freestyle (breathing every 3 strokes) with at least 8m underwaters and breakouts.  Race the 200 Freestyle and two other non-freestyle stroke.  Swim a 400 IM.

SR-2 swimmers must have achieved 15—16 AAA time standards in at least 2 events. 

All other eligible times must be at USAS  “A” time standards or faster.

SR 2 swimmers are EXPECTED to compete at the highest level of competition of which they qualify, (including prelims, finals, relays).  Attending a pre-lims finals meet at this level is to be prepared to swim twice in the session.  Either Pre-lims / Finals or Pre-lims / Practice.

SAMPLE TEST SETS:
10 x 100 Free swim @ 1:16
4 x 500 Free swim @ 6:45 (holding 6:30 girls / 6:00 boys)
6 x 200 IM @ 2:50
8 x 50 IM ORDER @ 45

10 x 25 Kick @ 25 (20 seconds or faster)
16 x 100 Kick (10 x free / 6 x choice) @ 1:35
Dryland:
50 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
90 seconds plank
25 proper squat mechanics with medball + extension
Cross over bird-dog (no loss of balance)
At least 15 Burpees per minute