Stroke Development (SD)
Age Requirement: 14 and Under
Skill Requirement: ability to swim 25 yards of freestyle and backstroke
This group can swim comfortably in a 25-yard pool. Their training focuses on improving stroke technique and endurance; as well as learning how to do racing starts and turns. They learn the fundamentals of competitive swimming: proper technique of the four competitive strokes, starts and turns, racing skills, reading pace clocks, and structured practices. The group will be introduced to endurance training and low-key competition when a swimmer is ready. Swimmers may participate at age 12 or under in this group and have the ability to swim 50 yards of freestyle and backstroke, along with some ability to swim butterfly and breaststroke.
Recommend number of practices per week: 2 to 3 practices per week
Entry into the Stroke Development program requires an evaluation by a coach.
Age Group I (AG1)
Age Requirement: 14 and Under
Skill Requirement: ability to swim 50 yards of freestyle and backstroke and a min. of 25 yards of butterfly and breaststroke.
This group can swim comfortably in a 25-yard pool. Their training focuses on improving stroke technique and endurance; as well as learning to do racing starts and turns. They learn the fundamentals of competitive swimming: proper technique of the four competitive strokes, starts and turns, racing skills, reading pace clocks, and structured practices. The group is introduced to endurance training and low-key competition when a swimmer is ready.
Recommended number of practices per week: 3 to 4 practices per week, consistently
Entry into the Age Group I program requires an invitation following tryouts with BNSC or transition from Stroke Development.
Age Group II (AG2)
Age Requirement: 14 and Under
Skill Requirement: proficiency in all four strokes, as well as proficiency in starts and turns; swimmers also need some aerobic and anaerobic background
This group is proficient in all four strokes, and continues to develop training fundamentals while preparing for championship competitions. The primary emphasis is on stroke technique, racing skills, and increased conditioning.
Recommended number of practices per week: 3 to 5 practices per week, consistently
Entry into this group requires recommendation of the coaching staff or transition from the Age Group 1 training group.
Junior Varsity (JV)
Age Requirement: 18 years and under
Skill Requirement: stroke proficiency and ability to handle challenging 120 minute practices
Swimmers in this group prepare for top age-group competitions and develop a strong training base for Senior-level swimming. They work on goal-setting and mental training techniques. Dryland and resistance bands are part the overall training. Swimmers must have the ability to handle more challenging practices of up to two hours, and they should plan to attend all practices in order to consistently improve and get ready for the National/Senior program.
Recommended number of practices per week: 5 to 6 practices per week, consistently
Entry into the Junior Varsity Level is based on recommendations from the Head Coach or a transition from the Age Group 2 training group.
Senior Varsity (including High School and Elite) SV
Age Requirement: 18 years and younger
Skill Requirement: physically and emotionally ready for challenging 120-180 minute practices
These are BNSC’s top training groups. Although some swimmers are still making the transition from age-group to senior swimming, all swimmers are motivated and ready for the challenges and demands of these groups. The Elite Group participates in Senior State Championships and National-level competitions. The Senior Varsity training program is intense, and our coaching staff encourages swimmers to strive for goals that reflect their best abilities. Running, dry-land, and many other strengthening exercises are important components of this program. The program emphasizes training specialization, which is geared toward individual abilities and goals.
These groups train 6 sessions per week at up to 3 hours per session, and these swimmers are expected to be committed to their goals and maintain high attendance.
Recommended number of practices per week: 5-6 per week consistently.
Entry into Senior Varsity group is based on recommendations from the Head Coach or a transition from the Junior Varsity training group.
