Age Group (AG) Squad Info:

  • RAC’s AG program is designed with the intention of providing the curriculum and atmosphere necessary for success at CT Swimming Regional Championship & achieve qualifying times for the Age Group Championship Meet
  • Practice duration is 75 minutes on Monday-Friday and Saturday 90mins. 
    • 30 mins dryland sessions, 3 times per week.
  • An increase in competitive swim meets and dryland/practice attendance is mandatory. 
  • If practices conflict with a meet, there may not be a practice that day.


  • Be 12 years old or younger.
    • Once your swimmer turns 13 your swimmer will be placed into the Junior Squad.
  • Has shown a commitment to attend 3-4 practices per week including drylands during Dev Black.
  • Swimmers need to have achieved the Regional Championship Time Standard in 4 of the following races; 100 Back, 100 Breast, 100 Fly, 200 Free, 200 IM & 500 Free.

Notes on training: 

  • Coaches work on all aspects of athletics with Age Group swimmers and develop stroke technique, mental and physical strength, agility, behavior, and attitude. 
    • Skills and progressions are built-in from one practice session to another. 
    • The more the swimmer can commit, the more value the swimmer will receive from the program, and it will reflect on the swimmer's results at practices and meets.
  • The Age Group program will directly prepare them for the challenges of the Junior & Senior Squad. This occurs through an increased volume of swimming, strength training through dryland, more focused practices, and increased expectations during practice and at swim meets. 
  • Swimmers begin to understand the importance of practicing as a team. Results may be individual but there remains an important team aspect to the sport such as Team Travel Events, Relays, Scoring points for RAC at championship level meets, and participation in team outings.
  • Swimmers begin to understand the importance of self-discipline. They appreciate competition and want to achieve higher performance.

Objectives & Expectations

  • Swimmers learn to communicate with the Head Age Group Coach 
    • Season planning (such as which meets to attend, what events to swim, and when they will be missing RAC events)
    • Goal setting and their process.
    • How to be able to connect what happens in practice with the competition (race pace, race tactics, race strategy, mindset, process, and goal setting).
  • Be comfortable swimming 200 of each stroke and further.
  • Swimmers learn about other avenues in the sport such as the Eastern Zone Open Water Championships. 
  • Age group swimmers (and their parents) learn that both championship seasons (winter & summer) are the most important meets of the season. It is vitally important to their growth in the program that they are available to attend the highest level meet they achieve. 

Move Up Considerations:

  • Move-ups will occur if a swimmer achieves the Junior Squad Pre-Requirements or turns 13.

Equipment needs:

  • Team Swimsuit for meets, regular swimsuit for practices
  • Team Swimcap
  • Goggles
  • Kickboard
  • Fins
  • Pullbuoy
  • Paddles
  • Snorkel