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 per Week: 2 Days per Week for 45 Minutes
Competition Level: Intra-Squad Meets Only
Monthly Dues: $85

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 per Week: 3 Days per Week for 60 Minutes
Competition Level: Local Meets Only
Monthly Dues: $105

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 per Week: 3 Days per Week for 75 Minutes
Competition Level: Primarily Local Meets
Monthly Dues: $120

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 per Week: 4 Days per Week for 75 Minutes
Competition Level: Primarily Local Meets
Monthly Dues: $135

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 per Week: 5 Days per Week for 75 to 90 Minutes
Competition Level: Colorado Meets
Commitment Level: Attend 3+ Meets per Season, Plus Championship Meets
Attendance Goal: 65%
Monthly Dues: $155

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 per Week: 6 Days per Week for 90 to 120 Minutes (Includes Dryland Practices)
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Commitment Level: Attend 1 Meet per Month, Plus Championship Meets
Attendance Goal: 80%
Monthly Dues: $185

Technique/Fitness
This is our entry-level group for athletes 13 years of age and older. This group develops proper stroke technique and learns drills and skills in addition to swimming laps to build endurance.
Required Equipment: Kickboard, Training Fins, Snorkel, & Water Bottle
Training Sessions per Week: 3 Days per Week for 90 Minutes
Competition Level: Intra-Squad Meets Only
Monthly Dues: $125

Varsity
Our Varsity Group offers challenging workouts that build our 13-and-over athletes’ technique and endurance in order to be competitive in both USA Swimming and high-school swimming. Many athletes in our Varsity group swim concurrently with their high-school swim teams.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle + Appropriate Dryland Clothes/Shoes
Training Sessions per Week: 6 Days per Week for 105 to 150 Minutes (Includes Dryland Practices)
Competition Level: Colorado Meets
Monthly Dues: $195

Performance
The Performance group offers workouts intended to challenge our most competitive pre-high-school (seventh-grade and eighth-grade athletes). Performance swimmers must be committed to maximizing their age-group performance while also striving to qualify for Colorado state-level (and often sectional-level) senior meets.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, Drag Socks, & Water Bottle + Appropriate Dryland Clothes/Shoes
Practice Sessions per Week: 6 Days per Week for 105 to 150 Minutes (Includes Dryland Practices)
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Commitment Level: Attend 1 Meet per Month, Plus Championship Meets
Attendance Goal: 80%
Monthly Dues: $205

State
Our State group is recommended 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 per Week: 6 Days per Week for 120 to 165 Minutes (Includes Mornings/Doubles + Dryland Practices)
Competition Level: Colorado Meets & Occasional Out-of-State Meets
Commitment Level: Attend 1 Meet per Month, Plus Championship Meets
Attendance Goal: 75%
Monthly Dues: $215

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 per Week: 6 Days per Week for 120 to 165 Minutes (Includes Mornings/Doubles + Dryland Practices)
Competition Level: Colorado Meets & Out-of-State Meets
Commitment Level: Attend 1 Meet per Month, Plus Championship 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. A USA Masters Swimming membership is required.
Required Equipment: Mesh Bag, Kickboard, Training Fins, Snorkel, Paddles, Pull Buoy, & Water Bottle
Training Sessions per Week: 4 Days per Week for 60 to 90 Minutes
Competition Level: Varies Significantly by Athlete
Monthly Dues: $65