Level 3


Swimmers in this group will be striving to learn proper technique in all four competitive strokes, including starts and turns. They will be introduced to goal setting, generally accepted racing strategies, and have their first taste of competition at appropriately selected local competitions. The training emphasis is on learning how to swim properly, not time standards.

Coach: Sam Forrester

Long-Term Development Stage:Train to Train

Overview  *current schedule & hours reflect COVID-19 interim phased-in return to swimming

  • 3 training sessions per week
  • 3.75* hours per week of water.
  • Swimmers will work within a cyclical training framework focused on technique and continued development of training energy systems
  • Attendance is critical for long-term performance and improvement
  • Training path goal is Level 4.
  • Swimmers are expected to have a commitment to their swimming goals

Prerequisites

  • Swimmers will be 13-15 years of age
  • It is not a guarantee that if these pre-requisites are attained that a swimmer will be invited into the group; Coach's discretion and swimmer growth & development will be weighted in the final decision
  • Head Coach will have the final decision on entry into this group

Schedule  *subject to change

During preparation for championship meets, training volume and frequency may be reduced.  Schedules will be provided during these times as necessary.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM

 

 

 

 

 

   
PM

Virtual Dryland

4:00-4:45pm

Virtual Skill Dev

4:00-5:00pm

Virtual Skill Dev

4:00-5:00pm

Virtual Dryland

4:00-4:45pm

     

Evaluation

During the season swimmers will be evaluated in the following areas:

Goal setting:

  • Attainability
  • Accountability
  • Reliability
  • Coachability

Training:

  • Attendance
  • Attitude
  • Work ethic
  • Technique
  • Group Standards (Testing) and Stroke/Skill Criteria

Racing:

  • Race preparation

Equipment

Upon registraiton, each swimmer will receive a club t-shirt and swim cap which are mandatory for all swim practices and meets.  Swimmers will be required to have the following equipment at all sessions.  Please click here for additional information about equipment.

Water Equipment:

  • Fins
  • Training paddles (beginner)
  • Snorkel
  • Kick board
  • Pull buoy

Activation, Dryland & Flexibility Equipment:

  • HAC shirt
  • Shorts
  • Running/gym shoes (must be indoor only)
  • Skipping rope
  • Water bottle (no glass allowed)