Practice Time: See Practice Calendars for current practice times   

Attendance Recommendations: 5 practices per week (85% attendance)

Group Description

The training in this stage of development is very demanding with a heavy emphasis on distance-based physiological training and maximizing the anaerobic capacity through increased threshold training.

In this group swimmers will do more training within the various energy systems and they will begin training in stroke and distance specialties. However, they will still be training and competing in a wide variety of events and distances. Too often, swimmers around this age experience changes in their bodies which result in a change in stroke specialization.

The training volume and intensity continues to rise at this level as does the commitment level. Swimmers are expected to maintain an 85 percent attendance record for all practices. This includes attending both morning and evening practices when offered. Swimmers in this level will continue to refine their stroke technique by making individual changes specific to their own stroke deficiencies.

Technical precision and self-awareness are key components to success at the elite level. These swimmers will have made swimming their highest athletic priority and will not choose to begin other activities which may limit their ability to fully commit to excellence in the sport of swimming. Senior Group Swimmers compete in ISI Meets & all qualified Championship meets.

Senior Prep 

Practice Time: See Practice Calendars for current practice times  

Attendance Recommendations: 5 practices a week (75% attendance)

Group Description

In this level of development, the volume and intensity of practices increases and cardio-vascular conditioning and core body strength is increased through dry-land training is introduced. In this group, more time is dedicated to creating physiological adaptations rather than to the teaching of the fundamentals of all four strokes.

In an effort to maximize the anaerobic capacity of the athlete, weekly training volume, or yardage, becomes the largest component of the training. Some of the more advanced swimmers will begin doing more anaerobic threshold work. This will result in the swimmers swimming at or faster than race pace for a greater percentage of the practices. Throughout this increase in training volume and intensity, the foundations of good stroke technique should not be compromised.

All swimmers in this level of development are trained for the 400 IM and the middle distance freestyle events. While some swimmers will begin to show potential in certain events and distances, there will be very little specialization in which strokes the swimmers train and compete in.

Swimmers in this level should attend 4-6 practices each week during the school year. During the summer, swimmers in this level should be attending the second practice provided in the afternoon. Swimmers who have reached this level should also be considering whether their involvement in other sports and activities is impacting their swimming performances. Senior Prep Group Swimmers compete in ISI Meets, Dual Meets, & Local Championship Meets.


Practice Time: See Practice Calendars for current practice times     ​

Attendance Recommendations: 4 practices a week (65% attendance)

Group Description

Practices in the Advanced Group last longer and involve more endurance training.  In order to ensure an adequate progression of skill development, swimmers in this group are recommended to attend at least 4-5 practices a week. In the Advanced Group careful attention is given to technique, but an equal emphasis is placed on learning how to train. The Advanced Group offers continued stroke refinement, with more emphasis on the development of racing skills and the establishing of an aerobic base.

This group is intended for the age group swimmers who have goals of pursuing their swimming career as far as possible. The practice direction, structure, and difficulty will be designed to meet these goals swimmers have. Advanced group swimmers compete in ISI Meets, Dual Meets and Local Championship Meets.


Practice Times: See Practice Calendars for current practice times   

Attendance Recommendations: 3 practices a week (50% attendance)

Group Description

In the Developmental Group the focus is almost entirely on the teaching of fundamentals and developing basic motor learning skills like balance and coordination in the water. To develop a proper feel for the water, as well as ensure an adequate progression of skill development, swimmers in this level should be practicing a minimum of 3 times per week. 

In the Developmental Group, coaches emphasize the correct fundamentals of all four competitive stokes. It is important that at this level, all swimmers develop all four strokes as opposed to specializing in one specific stroke. The majority of yardage done in these early years is of a low intensity and mainly technique-oriented with a heavy emphasis on kicking.  

The primary goal for the coaching staff at this level is to make the swimmers feel comfortable in the water and learn to love swimming as a sport. The swimmers are introduced to interval training and basic stretching exercises



Practice Times: See Practice Calendars for current practice times   

Attendance Recommendations: 2-3 practices a week (50% attendance)

Group Description

The Fundamental Group is designed for swimmers 10 and under who are starting out in the sport and have limited experience. They begin at a level with a minimum commitment that provides flexibility to participate in other areas. This allows novice swimmers a chance to progress to the competitive level. The emphasis is on teaching the FUNdamentals by means of drills and games that make swimming fun. The Fundamental Group offers intensive instruction in proper stroke technique of all 4 competitive strokes, and beginning exposure to competition at Delta hosted meets.