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Swim Test to join every Monday, Tuesday & Friday at 4.50 pm, no sign-up required

 

Seasonal program (June - August 2018)

High/Middle School Conditioning

This group provides a great opportunity for High and Middle School swimmers to get in shape before Varsity season. The seasonal schedule does not require year-round commitment, while the opportunity is still there with USC year-round program at the same club and facility. 

Typical Age: High & Middle School

Recommended Equipment: fins, kick board, water bottle

Recommended Attendance: All Available Practices (5 Times a Week)

 

 

United Swim Club year-round program groups

Bronze

This is the introductory level group for beginner swimmers.

Requirements: Minimum ability to swim one length of the pool unassisted and demonstrating proper technique in both freestyle and backstroke. The goal for this level is to provide the swimmer with increased confidence in freestyle and backstroke techniques and an introduction of more complex strokes of breaststroke & butterfly. Touch-based introduction of the start, turn, streamline and underwaters elements.

Typical Age: 4-8

Recommended Equipment: fins, water bottle

Recommended Attendance: At Least 2 Times a Week

 

Silver

Requirements: Children need to have a basic idea and understanding of all 4 strokes to move to this group from bronze. We do not expect them to perform it perfectly at that point. They would learn in a greater depth of how to perform starts, turns, streamline and underwaters. We would start using the clock and do intervals.

Kids need to pass a test and do a 50 freestyle in 45 seconds or faster and be consistent in doing so to move to the next level.

Typical Age: 6-11

Recommended Equipment: fins, water bottle

Recommended Attendance: At Least 3 Times a Week

 

Gold

Requirements: Gold groups should know how to do all the above but perform it at a higher and faster level than Silver.

Gold group would swim longer yardage and work on endurance on a daily basis.

In all the groups above technique should be a top priority along with HAVING FUN!

To move to the next level kids need to swim 100 IM legally while showing a good technique of all 4 strokes and perform start, turn, underwaters (including breaststroke pullout) and finish elements properly. The final decision will be made under the direct Head Coach supervision.

Typical Age: 7-12

Recommended Equipment: fins, kick board, water bottle

Recommended Attendance: All Available Practices (5 Times a Week)

 

Intermediate 1

Head Coach Svetlana Khakhlova would supervise training schedule for the groups listed below and advise coaches on groups’ workout.

Requirements: INTMD 1 would focus on swimming with shorter intervals, more complex workouts & technique drills and improving their speed & endurance to the level of when they would be able to swim at practice and race during competitions any event on the schedule (including some of the hardest events like 200 fly, 400 IM and 1650/1500 free).

Typical Age: 9-14

Recommended Equipment: kickboard, pull buoy, fins, paddles, water bottle

Recommended Attendance: 6 Times a Week

 

Intermediate 2

Swimmers in this group are expected to display a desire to perform at best of their abilities at all scheduled swim meets and be ready for more challenging and intense workouts. The goal of this group is to motivate swimmers to improve every aspect of their athletic performances, learn new swimming technique details, significantly improve elements like underwaters, breakouts, turns & starts and eventually get ready for the demands of the Advanced group program.

Training in Intermediate 2 group includes morning and evening practices, introduction of dryland and weight room sessions, technique analysis & more.

Typical Age: Middle School

Recommended Equipment: kickboard, pull buoy, snorkel, fins, paddles, water bottle

Recommended Attendance: 6 Times a Week

 

Advanced 

Advanced group will train under the direct supervision of the Head Coach and compete in senior level meets throughout the year. Depending on the age of the athlete, goals in mind should include qualifying to Florida state high school meets, Grand Prix, Junior and Senior Nationals and Championships Trials. Swimmers are expected to compete in all scheduled and recommended swim meets.

Training in the Advanced group includes morning and evening swim practices, dryland and weight room sessions, goal settings, technique analysis and regular team meetings. Swimmers in this group have chosen swimming as their favorite sport and fully committed to give their best effort every day to perform at the highest level and do everything that is necessary to reach their goals.

Typical Age: High School & Over

Recommended Equipment: kickboard, pull buoy, snorkel, fins, paddles, water bottle

Recommended Attendance: All Available Practices

 

U.S. Masters Swimming

Please find out more about U.S. Masters Swimming here

 

 

 

Please go to the “Practice Schedule” menu tab for the full workouts schedule
Click on "Coaches" tab on the Home page for an additional info