Group Descriptions

Our aim at COSA Swimming is to place each swimmer in a training group with other swimmers who are of similar ages and ability levels and who have similar levels of commitment, physical and emotional maturity, and practice habits/skills. We offer practices for each of our training groups at facilities across the greater Colorado Springs area.

Intro to COSA (aka White)
In this entry-level group, young athletes (12 years of age and under) begin to appreciate the world of competitive swimming! They perform drills and learn the technique for all four competitive strokes.
Required Equipment: Kickboard & Training Fins
Training Sessions: 2 Days per Week for 45 Minutes
Competition Level: Developmental & Benchmark Meets
Monthly Dues: $90

Red
The Red group builds upon our 12-and-under athletes’ skills in order to swim all four competitive strokes legally and begin working on competitive starts and turns.
Required Equipment: Kickboard & Training Fins
Training Sessions: 3 Days per Week for 45 Minutes
Competition Level: Primarily Developmental & Benchmark Meets
Monthly Dues: $110

Blue
In our Blue group, 12-and-under swimmers perform more challenging workouts aimed at improving strokes, starts, turns, and finishes while also learning basic training etiquette and racing strategies.
Required Equipment: Kickboard, Training Fins, & Water Bottle
Training Sessions: 4 Days per Week for 60 Minutes
Competition Level: Developmental, Benchmark, & Other Home Meets
Monthly Dues: $130

Bronze
The Bronze group continues to build on our 12-and-under swimmers’ skills via technique-based training. Advanced drills and skills and longer sets are progressively introduced to improve performance.
Required Equipment: Kickboard, Training Fins, Snorkel, & Water Bottle
Training Sessions: 5 Days per Week for 60 Minutes
Competition Level: Primarily Benchmark & Other Home Meets
Monthly Dues: $150

Silver
Our Silver Group is designed to help skilled and committed 12-and-under athletes qualify for Colorado state-level meets via continued technique focus, as well as interval training and aerobic development.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle
Training Sessions: 5 Days per Week for 75 to 90 Minutes
Competition Level: Colorado Meets
Attendance Goal: 65%
Monthly Dues: $170

Gold
The Gold group maintains an emphasis on stroke technique while incorporating more rigorous training, including drylands. This is the highest-level competitive group we offer for athletes prior to seventh grade. Gold swimmers must be highly skilled and committed to achievement at Colorado state-level meets (and often beyond).
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions: 6 Days per Week for 75 to 105 Minutes + Dryland Sessions
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Attendance Goal: 80%
Monthly Dues: $195

Varsity
Our Varsity Group offers workouts that build 13-and-over athletes’ technique and endurance. This group is intended to meet the needs of a broad range of athletes, including swimmers who are looking to stay in shape to swimmers who are aiming to make their high-school teams to swimmers who are already swimming on high-school teams.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions: 5 Days per Week for 90 to 105 Minutes + Dryland Sessions
Competition Level: Primarily Benchmark & Other Home Meets
Monthly Dues: $190

Performance
The Performance group offers workouts intended to challenge even more competitive 13-and-over athletes. This group continues to build on technique and endurance while also teaching advanced race strategies. Performance swimmers typically have B or BB cuts and strive to qualify for Colorado state-level senior meets.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, Drag Socks, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions: 6 Days per Week for 90 to 105 Minutes + Dryland Sessions
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Attendance Goal: 80%
Monthly Dues: $215

State
Our State group is primarily for high-school-aged swimmers with Colorado Senior State cuts who wish to participate in zone-level senior competitions. The workouts for this group are intense, and the swimmers in this group must be committed to put forth the effort required to compete beyond the state level.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, Drag Socks, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions: 6 Days per Week, Including Doubles on Some Days, for 90 to 120 Minutes + Dryland Sessions
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Attendance Goal: 75%
Monthly Dues: $225

National
This is our highest-intensity, highest-reward, and highest-level competitive group. It is recommended for high-school or older swimmers with Senior Sectional cuts who strive to compete at the national or international level. It requires enormous commitment to be a member of this elite group – do you have what it takes?
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, Drag Socks, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions: 6 Days per Week, Including Doubles on Some Days, for 90 to 120 Minutes + Dryland Sessions
Competition Level: Colorado Meets & Out-of-State Meets
Attendance Goal: 80%
Monthly Dues: $235

Masters
Our Masters group is recommended for adults 18 and over who are dedicated to improving their fitness and stroke technique and/or who are training for specific swimming or triathlon goals. Workouts employ drills and swim sets to refine all strokes and build endurance.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle
Training Sessions: 4 Days per Week for 90 Minutes
Competition Level: Varies Significantly by Athlete
Monthly Dues: $60