Please Note:

Much of the equipment used is provided by the Southeast Polk Pool. You are encouraged to purchase your own if you wish to have it or like a different style than what is available.

*ALL GROUPS PRATICE SATURDAY MORNING 9 - 11

Black
Practice Days: Monday, Wednesday, Thursday, Saturday*
Practice Time: Group 1 5:30-6:30 pm and Group 2 6:30-7:30 pm
Performance Requirements: Listen and follow coaches instructions, successfully passed Pre-Club Lessons or equivalent, or be able to complete a full length of the pool swimming freestyle and backstroke without stopping. Athletes must be comfortable in deep water.
Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Water Bottle.
Swimmers in the black group will generally be ages 12 and younger who are making the transition from swim lessons into competitive swimming or have an interest in swimming but have never done so competitively. This group serves to begin the development of athletes into competitive swimmers. The focus will be the introduction and refinement of stroke technique, flip turns, starts, and proper underwater streamline position. Swimmers are expected to participate in all home meets & at least 2 away meets. Practices are 90% Technique, 10% Training.

Silver
Practice Days: Tuesday, Wednesday, Friday, Saturday*
Practice Time: 5:30-7:00 pm
Performance Requirements: Listen and follow coaches instructions, perform all 4 strokes legally.
Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Water Bottle.
Swimmers in the silver group will generally be ages 8 to 12 years old. The group will focus on continued refinement of stroke technique, flip turns, proper underwater streamline position, and starts. They will be introduced to training concepts (reading a pace clock, practice set up including warm up, small sets, cool down). When ready, swimmers will be given more demanding training requirements to better prepare them for longer races and give optimal effort while maintaining correct technique. Swimmers are expected to participate in all home meets & at least 2 away meetsPractices are 60% Technique, 40% Training.


White
Practice Days: Monday, Tuesday, Thursday, Friday
Practice Mornings: Monday - Friday (summer only) & Saturday*
Practice Time: 5:30-7:15 pm
Performance Requirements: Listen and follow coaches instructions, attend practice regularly, swim 5 X 100 Freestyle on 1:35 and 4 X 100 IM order on 1:45 continuously.
Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Water Bottle.
Swimmers in White Group are generally 10-14 years old. Swimmers know how to legally perform all four competitive strokes, starts and turns, and use a pace clock. The focus of this group is to prepare athletes, both physically and mentally, for the transition from age group level swimming to senior level swimming. They will learn about taking personal responsibility in their own training habits, more complex swimming terminology as it relates to their training and more advanced racing strategies during meets. They will continue to emphasize proper stroke technique, developing an aerobic foundation and be introduced to dryland training. Swimmers are expected to participate in all home meets & at least 3 away meets. Practices are 35% Technique, 65% Training.


Gold
Practice Days: Monday - Friday.
Practice Mornings : Monday - Friday (summer only)  & Saturday*
Practice Time: 5:30-8:00 pm
Performance Requirements: Listen and follow coaches instructions, attend practice regularly, swim 5 X 100 Freestyle on 1:20 and 3 X 200 IM on 3:00 continuously.
Equipment Used: Swim Suit, Goggles, Swim Cap (for girls), Kickboard, Fins, Paddles, Pull Buoy, Water Bottle.
Swimmers in the Gold Group are 13 and older. They are prepared to make a higher commitment to themselves and the team. Swimmers know how to legally perform all four competitive strokes, starts and turns legally. The focus of this group is stroke mechanics, challenging aerobic and anaerobic training sets, race strategies and dryland. Team leadership and being role models for the younger swimmers is expected.  Swimmers are expected to participate in all home meets & at least 3 away meets. Practices are 20% Technique, 80% Training.