Pine-Richland Aquatics offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the Pine-Richland Aquatics 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.

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Pine-Richland Aquatics Progression for Athlete Development

   

Introduction

It is the ambition of PRA to educate the swimmer and the parents, on what is required to progress though our training levels. PRA has integrated USA Swimming developmental guidelines into our training program. We are committed to developing each athlete to achieve their best. To do this we have created a series of groups that our swimmers complete the skills, of that level, and then moves up to the next level. Swimming is unlike most sports, it is not guided by a child’s age, but by ability. Each swimmer can expect to complete each goal sheet to reach the next level. Included in the goal sheets is a series of requirements, life skills, test skills, and competitive skills that must be completed to achieve the next group. Through out the season our coaches are testing, training, and educating the swimmers to get them to the next level. 

 

Good Luck and Swim Fast

 

 

Novice (includes 8 and younger):

 

            This is the first step, in PRA, for the beginning swimmer.  The potential child must be able to complete 25 yards on their stomach and back.
There are 2 groups within this category. 
   *We have the NOVICE group, which is based on age of 9 and older.  We recommend these athletes to come no more than 3-4 times a week.  Novice practices are offered up to 6 times a week, Monday through Saturday.  The practices average from 45 minutes to an hour. 
   *We also have our MINI'S. This group is for the younger swimmers age 8 and younger.  We recommend that these young ones practice up to 3 times a week.  We offer practices Monday, Wednesday, Friday, and Saturday.  Practices run from thirty minutes to an hour, depending on the swimmers ability and the number of swimmers in this group.

Swimmers in both groups should plan on purchasing their own kick boards, pull buoy, 12" long wooden dowel rod and fins.
The best purchase to transport all equipment, mesh bag.

Swimmers in these groups should expect to learn the following:

1)      Swim all 4 competitive strokes legal, according to USA-S rules and regulations.

2)      Be certified for competitive racing starts.

3)      Complete a continuous 10 minute swim. 

4)      Perform flip and Open turns legal and to best of the swimmers ability.

5)      Compete in a swim meet.

6)      Understands team rules and sportsmanship. 

 

Developmental:

 

            The second step is our developmental group is the introduction into competitive swimming. A swimmer must be able to swim all four strokes for a minimum of 25 yards.We recommend practice for this group 3-4 times a week minimum wit h a maximum of 5 times for the more proficient swimmer. Practices are offered Monday thru Saturday and will run about and hour and 20 minutes. Ages range in this group from 9- 13. Swimmers are expected to compete in meets 1- 2 times a month, depending on the swimmers ability and the coach’s suggestion.

Swimmers in this group should plan to purchase an individual kick board, pull buoy, short fins, small hand paddles, and a snorkel.
The best purchase to transport all equipment, mesh bag.

Swimmers in this group should expect to learn the following:

1)      All skills in the Novice Group

2)      Perform a legal 200 IM.

3)      Introduction in to training for competition.

4)      Introduction to stroke cycles and distance per stroke training.

5)      Body/Muscle awareness in the water. Floating, Pulling, Drag, and Efficiency

6)      Begins to memorize and understands best times. Intro into Time Standards.

7)      Able to get and IMX score.

8)      Begins to understand the importance on Warm Up and Warm Down.

9)      Introduced to Team Responsibility and Accountability.

10)  Intro to Heart Rate Measuring and Threshold Training.

11)  Becomes proficient in Competitive Starts and Turns

12)  Begins to use test sets in training and for team group promotion.

 

*** Seasons when needed this would include our Mini Might’s, which is an advanced 8 and younger group. ***


 

 

Junior Swimmers:

 

This group is this gear to the swimmer looking to become proficient year around swimmer. Swimmers in this group must be able to handle practices that range from an hour and thirty minutes to two hours. Swimmers will be expected to participate in dry-land exercises and compete in meets 1-2 times a month. Swimmers will introduced to the use of energy system training, test set performance, and meet performance. We promote overload training at this level to get them ready for the next step. They will be given nutrition talks geared to what to eat as fuel for performance and training. They will be expected and encouraged to swim distance races of 400 yards and longer. There is up to 6 practices offered weekly, we expect (not required) to see our athletes at the following recommendations:

            9 & 10 years of age: 4 times a week

            11 & 12 years of age: 5 times a week

            13 & Older: 5-6 times a week
 

Junior swimmers should already be familiar with or plan to purchase an individual kick board, pull buoy, short fins, small hand paddles, and a snorkel. The best purchase to transport all equipment, mesh bag.
 

Swimmers at this level should expect to learn the following:

1)      All skills for the Developmental Group.

2)      Maintain stroke rates and times. Understand how the 2 correspond

3)      Participate in threshold testing a couple times a season.

4)      Begins using energy level training and energy level time charts

5)      Can check resting and exercise heart rates.

6)      Starts to know competitors from other teams.

7)      Understands the importance of consistent practice attendance.

8)      Learns the proper way to warm up for swim meets

9)      Learns to accept the responsibility for performance at practice and meets.

 

Senior Swimmers (9th grade and older):

 

This group is for the more experience swimmers. The group designed to get swimmers ready to meet the goals they seek from the competitive swimming from High School to College and beyond. Swimmers are offered practice Monday through Saturday for two hours or longer. Practices are not mandatory, but swimmers are expected to commit to regular practice participation. Swimmers will compete in LSC meets throughout the seasons including LSC Championships. The senior group is focused on commitment to improvement in technique and training abilities. We are committed to provide the athletes the structure to swim at the NCAA levels (D1, D2, D3). We strive to provide our athletes with training to achieve Speedo Sectionals or greater qualifying times. We understand that not every athlete will achieve to the same level, but every athlete can achieve to be the best they can be.