TRAINING GROUPS

Highland Park Aquatics Club (HPAC) is devoted to helping each swimmer develop to their full potential. As a result, HPAC offers six training groups to accommodate each swimmer as they work to improve their stroke technique, endurance, and race strategies.

Placement of any swimmer is at the complete discretion of the HPAC coaching staff. The requirements outlined below are the minimum requirements for group consideration. In addition to the minimum requirements, coaches will consider practice attendance, meet participation, social skills, attitude, and leadership when placing swimmers.

More importantly, HPAC is committed to helping swimmers find a long-term love for swimming regardless of their group placement.

All HPAC swimmers are required to compete in the championship meets in which they have qualified (ISI Regionals, ISI State, and National level meets).



AGE GROUP PROGRAM

HPAC's Age Group Program is designed for both new and experienced swimmers ages 14 and younger. The four practice groups that make up the Age Group Program are the Little Giants, Mighty Giants, Giants, and Giants Elite.


LITTLE GIANTS

Requirements:

  • Swim 25 yards of freestyle without stopping while demonstrating rhythmic breathing (ear in the water)
  • Swim 25 yards of backstroke without stopping while demonstrating a good horizontal body position
  • Be comfortable swimming in deep water (10+ feet)

Description:

Our Little Giants are either new to club swimming or progressing to the next level. The Little Giants group consists of swimmers ages 6-12. This group focuses on developing correct stroke technique. Swimmers will continue to develop their freestyle and backstroke and learn the essential components of breaststroke and butterfly. We will introduce the concept of racing starts and competitive turns as well. Practices are 45 minutes long; four to five times per week. We encourage Little Giants to attend swim meets.


MIGHTY GIANTS

Requirements:

  • Ability to complete a legal 100 IM and a legal 50 of each stroke
  • Demonstrated basic aerobic endurance during a tryout or in the Little Giants group

Description:

The Mighty Giants group consists of swimmers ages 9-12. The emphasis for this group is further development of their stroke technique. In addition, swimmers will begin competitive training. We will also introduce the use of a pace clock, and the concept of swimming “sets”. We offer Mighty Giants five to six, hour-long practices per week. Mighty Giants swimmers should be competing in meets as often as possible.


GIANTS

Requirements:

  • Ability to complete a legal 200 IM and a legal 100 of each stroke
  • Demonstrated strong aerobic endurance during a tryout or in the Mighty Giants group
  • Demonstrated a connection between practice & swim meet performance

Description:

Giants swimmers have demonstrated the ability and willingness to begin more advanced competitive training with the specific goal of improving swim meet performance. A coach driven goal of the Giants group is working towards qualifying for and performing well at our ISI Regional meet. The Giants group consists of swimmers ages 9-14. Stroke technique is a Giants swimmer's foundation, and they will begin to train energy systems that are essential to becoming great competitive swimmers. We offer Giants five to six, 90-minute long practices per week. Giants swimmers should be competing in meets as often as possible.


GIANTS ELITE

Requirements:

  • Ability to complete a legal 400 IM and a legal 200 of each stroke
  • Qualified for at least two regional events or are age 13-14 and have consistently demonstrated the ability to train at the Giants Elite level
  • Swimmers who have consistently demonstrated the ability to train at the Giants Elite level
  • Practice attendance requirement of 4.5 practices per week (on average) ***
  • Consistently demonstrated a high level of ability to meet challenges in the sport of swimming

*** Exceptions: Some exceptions may be approved on a case by case, speak with coach Jory. This will be completely at the coach's discretion.

​Description:

A coach driven goal of the Giants Elite group is to work towards qualifying for and performing well at the ISI Age Group Champs meet. The group will emphasize goal setting and striving for achievement. The Giants Elite group consists of swimmers ages 11-14. We offer five to six, 105-minute practices per week. Additionally, we offer three 30-minute dryland sessions per week.



SENIOR PROGRAM

HPAC's Senior Program is comprised of two groups: Senior and Senior Elite. It is designed to meet the various goals and abilities of our 14 & Older swimmers.


SENIOR

Requirements:

  • Swimmers must be of High School Age: 14+ (some 13 year olds may be placed in the Senior program).
  • There is a recommended practice attendance of 4-5 practices per week (on average) during the the school year, and 5-6 practices per week (on average) during the Summer season ***
  • Consistently demonstrated a high level of ability to meet challenges in the sport of swimming

*** Practice Attendance Suggestion is in line with working towards moving to the Senior Elite group and/or performing well at the high school level.

Description:

Swimmers who have performed at a high level in our Giants or Giants Elite Group and can perform all four strokes with proficiency may fit well in the Senior Group. All swimmers who have competed in at least one season on their high school team will automatically be eligible for the Senior Team. A coach driven goal of the Senior Group is, to qualify for, and perform well at the ISI Regional and ISI State meets. The group will further prepare swimmers for the Senior Elite Group and to compete at a higher level on the high school team. In addition to an increased focus on training, swimmers will continue to refine and develop their stroke technique while building the energy systems required for high-level competitive swimming. We offer five to six, 120-minute training sessions per week. Additionally, we offer three 30-minute dryland sessions per week.


SENIOR ELITE

Requirements:

  • Qualified for at least one ISI State event or four ISI Regional events
  • Swimmers need to be able to perform the following two sets: 12 x 100 Free @ 1:20 and 8 x 100 IM @ 1:30 while maintaining proper swimming technique
  • Practice attendance requirement of 5.5 practices per week (on average) during the school year and seven practices per week (on average) during the Summer season ***
  • Consistently demonstrated a high level of ability to meet challenges in the sport of swimming
  • Consistently demonstrated hard work ethic
  • Consistently demonstrated the ability to work toward set & communicated goals

*** Exceptions: Some exceptions may be approved on a case by case, speak with coach Jory. This will be completely at the coach’s discretion.

Description:

The Senior Elite Group is the highest level of training at HPAC. A coach driven goal of the Senior Elite Group is to qualify for and perform well at ISI State, Speedo Sectionals, Jr Nationals, Sr Nationals, and high school state meets. We offer six to seven, 135-minute long practices per week during the school year and eight to nine 135-minute long practices during the summer. Additionally, we offer three 30-minute dryland sessions per week.