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Training Groups

The Copley Water Warriors offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the Copley Water Warriors to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

We wrote the following to help you get an idea of what you can expect while your child is swimming with us:

 

 

LEVEL IV

Level IV is the very beginning of your child’s adventure in the sport of swimming. The skills that they learn here will serve as the foundation for the rest of their swimming career.  CWW is a strong believer in “teach first, train second” – this means technique is emphasized at the very beginning stages of a swimmer’s career and continually refined.  It’s important to us that only swimmers who can demonstrate proper technique be advanced to the next group.  This is to ensure that your swimmer is ready for the skills that will follow. In order for your child to start in Level IV, they must be able to swim 25 yards of continuous freestyle with roll breathing and 25 yards of continuous backstroke.

 

Typical Level IV Workout

The typical Level IV workout may only cover 200-800 yards in 45 minutes. This is because the whole focus of the group is on mastery of the stroke or skill. Don’t expect your swimmer to be getting in great shape from Level IV workouts, although those swimmers that progress more quickly may be able to tackle a bit more yardage.  In any event, the swimmer will be setting a solid technical base and building valuable muscle memory for future competitive training.  This technical base will insure the best possible results for the future as well as reduce the risk of developing repetitive motion injuries from poor technique.

·         5-10 minute warm up - we try to keep this as short as possible while getting the swimmer’s blood moving and getting extra maintenance work on the previously mastered skills. The warm-up will almost always start with some kind of streamline drilling in the water or out.

·         30-35 minute of drills building the stroke or skill - generally we will start to build the stroke from streamline then the kick and last the arms.  For some sessions, we will simply pick up where we left off the previous workout.  

·         5 minutes of review - it is imperative that each swimmer brings the lessons learned in each session to the next workout.  A good amount of time will be spent reviewing and reinforcing the same skills day after day.

Level IV workouts are kept short for a fast paced learning environment where swimmers might be getting out before they truly wish to, trying to insure that you swimmer will come back eager for practice again.  CWW feels that these short practices combined with a one month training cycle creates the most effective novice level learning environment.

 

Group Requirements

Entry into Level IV:

  • The ability to swim 25 yards freestyle and 25 yards backstroke without stopping
  • The ability to listen and pay attention in a group / team environment

Before being considered for Level III:

  • The ability to perform repeat 25’s kick in streamline on front, back and sides of all kicks
  • The ability to perform repeat 25’s of freestyle and backstroke using proper body line and rotation as well as proper breathing technique and patterns
  • The ability to perform repeat 25’s of breaststroke and butterfly using proper stroke balance and timing

 

LEVEL III

There are a lot of different things we do in training for this group.  There is also a wide range of ability within this group.  To give you a fair understanding of everything that goes into teaching and training the kids in Level III would take pages.  For the sake of keeping it simple, CWW’s main training purpose for the Level III swimmer is to increase strength and speed while teaching the swimmer to maintain technique under fatigue.  We will continue to build upon the skills and techniques that were learned in Level IV and the training will be based on finding points of fatigue and using increased strength and endurance to move beyond that point with as little mechanical break-down as possible.

Typical Level III Workout

The typical Level III workout focuses on reinforcing proper mechanics and building an aerobic base.  Some speed work will be introduced here.  This group is learning what it takes to be dedicated and committed.  Competitive games play a healthy part the training of Level III.

·         10-20 minute warm up – a set meet warm-up will be introduced as well as the concept of heart rate and increasing blood flow

·         20-30 minute of drills and skills – there is a heavy dose of drills and kicking in each session.  Some times, the drills may be performed by themselves; other times, the drills are incorporated in an aerobic capacity.

·         10-20 minutes aerobic – straight swimming sets

Level III workouts are kept short in order to allow for these kids to explore and enjoy other activities in addition to swimming.  While we wish every kid would fall in love with swimming and excel at it, we know this is not always the case.  This is the age for kids to try things and find what they like and what they’re good at. 

 

Group Requirements

Entry into Level III:

  • The ability to perform repeat 25’s kick in streamline on front, back and sides of all kicks
  • The ability to perform repeat 25’s of freestyle and backstroke using proper body line and rotation as well as proper breathing technique and patterns
  • The ability to perform repeat 25’s of breaststroke and butterfly using proper stroke balance and timing
  • 5x50 free with flipturn on a :30 rest interval

Before being considered for Level II:

  • 5x100 free on 1:40
  • 1x1000 free under  17:00
  • 5x50 fly on 1:00
  • 5x100 back 1:50
  • 5x100 breast 2:00
  • Minimum regular workout attendance of 3 workouts a week
  • Must have competed in 100’s of all four strokes, 200 IM and 200 free

 

 

 

LEVEL II

This is a coach select group.  All aspects of the athlete (group requirements, attendance, maturity, age, physical development, technique, attitude, competitive drive) are considered. If the swimmer does not possess a strong combination of all or most of these attributes, they will not be advanced to this group.

 

Entry into Level II:

  • 5x100 free on 1:40
  • 1x1000 free under  17:00
  • 5x50 fly on 1:00
  • 5x100 back 1:50
  • 5x100 breast 2:00
  • Minimum regular workout attendance of 3 workouts a week
  • Must have competed in 100’s of all four strokes, 200 IM and 200 free

 

 

 

LEVEL I

Level I is for the experienced high school aged swimmer.  (High school swimmers that are brand new to the sport, should consider starting in Level III.)  These swimmers will train right after school.  These swimmers may perform additional dry-land exercises and should always come to practice prepared with outdoor clothing and shoes.  This workout group will have the swimmers ready for their high school season, ready to compete at high level meets and ready to continue their swimming careers into college and beyond.

 

 

MASTERS

This group is for the adult swimmer.  Masters swimmers will generally have a competitive swimming background and/or currently compete in triathlons and multisport events.  Fitness swimmers are certainly accepted as long as they meet the group entry requirements.  Each practice session is designed to improve technique and build endurance for all four competitive strokes.  Swimmers may choose to swim ‘only free’ on stroke and IM sets.  The first 10 minutes of each session will be for individual warm-ups after which a structured workout will begin.  Different intensities and send-offs will be geared to the different abilities of the swimmers.  Practice sessions may be run at the same time as CWW’s other practice groups and the coach’s attention may be spread over all of the athletes. 

Entry into Masters:

1x500 free continuous