DESERT THUNDER AQUATICS

GROUP TRAINING PROGRAM

 

Lightning Group

Admittance- Ages 4-10. Must know free/back/fly/breast. Swimmer will be asked to complete an evaluation with Lightning Group Coach. Committed to attendance of the end of season Championship Meet.

 

Group Format- The group is designed to help the swimmers achieve a solid foundation in all strokes, as well as   be introduced to the team environment. Consistent technique work is the focus. Swimmers will also work on race specific training, as well as heavy emphasis on starts/turns/dives. The goal of the group is to grow a passion that will carry this into a lifelong sport.

 

Attendance- Practices are offered 4 times per week. 2+ is recommended.

 

 

NAVY I, II, III


Admittance- Age ~9-14. Swimmer will be asked to complete an evaluation with Navy Group Coach. Swimmer must also be committed to practice requirement and attending highest level of Championship Meet achieved.

Group format- This group is a ~9 & up age group designed to develop and improve an already solid foundation in all four strokes and prepare swimmers for competition. Swimmers will be challenged to combine stroke technique, speed training, and mental discipline to create a level of fitness appropriate and sustainable for competition. This will be done all while promoting a sense of accomplishment in personal goal setting and dedication to the sport.

Attendance- Practice minimum is 4 times per week. 6 practices per week is offered & recommended.   

Navy Role Criteria

Physical

Group

Underwaters

Breathing off Wall

Fly

Back

Breast 

Free

Navy I

Base of 3

2 Stroke without breath

Legal

Legal stroke and flip-turn 

Legal

Noticeable gliding phase

Basic pullout

Breathing every 3

Continuous flutter kick

Leading arm always in front of the head

Navy II

Flags 

3 Stroke without breath 100%

4 Strokes without breath 50%

Finishing breath at the end of the pull

Effectively rotating through each stroke

Proper head position

3rd Black Line Pullout

Raised hip during kick

Effective rotation through pull phase

Navy III

First Yellow

4 Strokes without breath - 2in/2out

Breathing 2 to 1 for a 100 at intensity

2 continuous rhythms per stroke

Proper execution of pull without hinging from elbow

4th black Line pullout

Lengthening to a full arrow while holding momentum

Ability to hold quality past the 100

200 free drop-offs are minimal, or end of 100 free is executed well

 

Group

MENTAL

Navy I

Able to read and track all intervals

Able to execute drills with instruction

Navy II

Calculate their time based off interval

Able to understand the process and execute drills

Navy III

Ability to process and apply instruction.

Aptitude to ask questions and be insightful to bettering their swim.

 

 

 

Royal I, II, III


 

Admittance- Age ~12-18 or transitioning into High School. Swimmer will be asked to complete an evaluation with Royal Group Coach. Swimmer must also be committed to practice requirement and attending highest level of Championship Meet achieved.

 

Group format- This group is designed to prepare swimmers for highest levels of Age Group swimming. There is a huge focus on mental preparedness/goal setting, and how those factors affect performance. Swimmers will work on race-specific fitness, stroke/start/turn shaping, race strategy dependent on season, and test sets to help develop speed with consistent stroke counts. Implementation of Tempo Trainer and Tow Cord training tools to consistently train swimmers at 95-110% of their maximum swimming velocity.

 

Attendance- Practice minimum is 5 times per week. 6 practices per week is offered & recommended. 80% attendance rate required. Swimmer should miss no more than one week of training on site within each season. If a swimmer does travel, they are expected to arrange pool time and train while traveling.

 

Royal Role Criteria

Physical

Group

Underwaters

Fly

Back

Breast 

Free

Misc.

I

Short yellow consistently

Breathing 2in/2out consistently.

Landing on chest, forward

Posture + body position is maintained through moderate + high short intensity. 

Stroke starts from core

Forward progress continuously through stroke.

Timing issues are perceived and can be changed.

Breath every 3

Continuous flutter kick

Leading arm always in front of the head

Attends 4-6 times practices a week.

II

SY off all walls

Breathing 2+ strokes off the wall and into the wall.

Maintain a forward stroke into 100+ yards, maintains through 100+ races.

Effectively rotating through each stroke

Proper head position

3rd black line pullout

Raised hip during kick

Effective rotation through pull phase

Understands and leads in sets

Able to understand the process and execute drills

Attendance of 6 practices

III

10-15yd regularly on hard sets

Breathing 2+ strokes off the wall and into the wall.

High level of fly is continuously delivered.

Proper execution of pull without hinging from elbow

4th black line pullout

Lengthening to a full arrow while holding momentum

Ability to hold quality past the 100

Ability to process and apply instruction.

Aptitude to ask questions and be insightful to better their swim.

 

 

Group

MENTAL

Royal I

Ownership of communication, or striving for it

Understanding sets, listening, basic maturity

Will work with feedback and try to change

Royal II

Consistently demonstrate a mentality that is striving for higher goals

    

Royal III

Dependably hard worker.

Leads the team

  

 

 


 

HIGH SCHOOL DEVELOPMENT PROGRAM

For the developing high school athlete. Goals are mainly pointed at improvement and readiness for high school swim season. Swimmers not committed to attending a season ending meet.

*Training model is designed for long-term development of race-specific fitness, stroke shaping, and race strategy so they are prepared for the day they commit to being a member of our Desert Thunder Team.

 

 

 *All Coaches reserve the right to make exceptions for the good of the individual and group development.