Practice Schedule



Age Group (AG)

Squad Info


  • RAC’s AG program is designed to provide the curriculum and atmosphere necessary for success at CT SWIMMING AGE GROUP CHAMPIONSHIPS, ISCA Championships, and AG EASTERN ZONES Championships.
  • The Coaches plan progressions from one session to the next.
  • 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.
  • Swimmers are exposed to a program that will directly prepare them for the challenges of the Junior & Senior Squad. This occurs through an increased volume of swimming, strength training through the dryland program, more focused practices, and increased expectations 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. 
  • Swimmers begin to understand the importance of self-discipline. They appreciate competition and want to achieve higher performance through competition.
  • When the swim meets become available, parents are required to commit their swimmer(s) for meets. They will receive an invitation to do so via Email & OnDeck from RAC Staff.

Notes on training

  • As swimmers grow and are promoted as far as the Age Group/Junior program, they are required to train more frequently and more consistently than they did when they were younger to continue to improve (swim further & faster). 
  • Swimmers are strongly encouraged to attend all practices as skills and progressions are built-in from one practice session to another.
  • Coaches work on all aspects of athletics with Age Group swimmers and develop stroke technique, mental and physical strength, agility, behavior, and attitude.  
  • The AG swimmer is a positive, hard-working athlete who has a desire to succeed.
  • Decisions on moving forward to the Junior Squad or Senior Prep Squad will be taken depending on the achievement of performance criteria, age and physiological stage of individuals concerned as well as training attitude. Ultimately all decisions and reviews will be made at the Coaching Staff discretion.


  • Be between the ages of 14&u years old with approval of the Head Age Group & Development Coaching Staff
  • Has shown a commitment to attend 3-4 practices per week
  • Successfully completed 200 Free and the 200 IM multiple times during Development Black.
  • Understands aerobic training, interval training, and usage of a pace clock
  • Has increased their technical and tactical abilities in all four competitive strokes, and has become comfortable with practicing and racing longer distances.
  • Increased attendance & awareness of dryland, and how it supplements the in-water training.
  • Understands that swimming is not an individual-based sport but a team program, and has awareness of all the RAC squads.

Objectives & Expectations

  • Swimmers learn to communicate with the Head Age Group Coach about their season plan such as which meets to attend, what events to swim, when they will be missing RAC events, and the goal-setting process.
  • Swimmers should attend 4-5 practices per week.
  • To continue to refine competitive swimming skills while introducing basic training sets, race preparation, and endurance training.
  • To be able to swim the 400/500 freestyle and be comfortable swimming 200 of each stroke.
  • Learn how to conduct themselves with honor and selflessness at all competitions regardless of circumstances.
  • To be able to connect what happens in practice with the competition (race pace, race tactics, race strategy, mindset, process, and goal setting).
  • 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:

  • If a swimmer meets the Junior Squad Pre-Requirements, move-ups will occur 12/20/21, 4/1/2022, or at the coach's discretion.

Equipment needs:

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

Primary Coach Contact Info:

Ronnie Vaughan

[email protected]