CGAC Training Groups

 

All athletes can expect to follow the same practice routine. Each group is tailored to be appropriate and effective for each age-level. Typical practices follow this schedule:

  1. Arrive & go to assigned group area
  2. WUTS (Warm-Up To Swim), GAIN (dryland training)
  3. Water Workout (skill work, instruction/teaching, training)
  4. Champion Circle
  5. Clean-up & home

 

Foundational Groups

 

Swim Lessons    

  • Individual lessons conducted in a 1:1 instructor to student ratio
  • Each session is five 35 minute lessons
  • Children must be out of diapers and up to 12 years old
  • Questions? [email protected]

 

Sharks and Minnows   

  • Team preparation
  • Learning to swim in a group, swimming norms
  • Learning to have FUN in the water and to love the sport of swimming
  • Focus on technique and learning the proper movements of swimming
  • Practice two days a week (typically Monday/Thursday) for 45 minutes, 6-8 week sessions
  • No swim meets required, swimmer MAY be asked to attend one of the CGAC hosted meets
  • Questions? [email protected]

Equipment needed: swim suit, goggles, cap, towel

 

 

FUNdamental Groups

 

Fundamental 1: 8 and under - Introduction to Swimming

  • Practice emphasis on fun and technique.
  • Learning all 4 strokes and swimming skills.
  • Building a love for the sport of swimming and the water
  • Four (4) 1-hour practices per week offered, (more attendance = better): see Practice Calendar above

 

Fundamental 2: 9 - 10 years old - Becoming IM Ready

  • Practice emphasis on skills, technique, and fun
  • Swimmers are focused on their IMX score and competing in all of the events comprising the 9-10 IMX
  • Swimmers are working on skills and events that prepare them for the Pre-Senior Prep training groups
  • The events comprising the 9-10 IMR score include: 100 free, 50 back, 50 breast, 50 fly, 100 IM (SCY) or 200 IM (LCM). 
  • Five (5) 90 min practices per week (more attendance = better results): see Practice Calendar above

Equipment Required: swim suit, cap, goggles, towel, athletic shoes, water bottle

Additional Equipment Recommended: fins, kickboard, pull buoy, paddles, swim snorkel

 

 

Age Group Teams

 

Pre-Senior Prep: 11 - 12 years old - Becoming IM Xtreme

  • Practice emphasis on skills, technique, enjoyment, and achievement in practice and competition
  • Swimmers are focused on their IMX score and competing in all of the events comprising the 11-12 IMX
  • The events comprising the 11-12 IMX score include: 400 free (LCM) or 500 free (SCY) (200 free for 10 and unders), 100 back, 100 breast, 100 fly, 200 IM.
  • Six (6) 2 hour practices per week offered (more attendance = better results): see Practice Calendar tab above

 

 

Pre-Senior: 13 - 14 years old - IM Xtreme

  • Practice emphasis on skills, technique, race strategies, and achievement in competition 
  • Swimmers are focused on their IMX score and competing in all of the events comprising the 13-14 IMX
  • Swimmers are working on skills and events that prepare them for the Senior training group
  • The events comprising the 13-14 IMX score include: 400 free (LCM) or 500 free (SCY), 200 back, 200 breast, 200 fly, 200 IM, and 400 IM.
  • Six (6) 2 hour practices per week offered (more attendance = better results): see Practice Calendar tab above

Equipment Required: swim suit, cap, goggles, towel, athletic shoes, water bottle

Additional Equipment Recommended: kickboard, pull buoy, fins, swim snorkel, paddles

 

 

CGAC Senior Division Team

CGAC SENIOR DIVISION (CGSR) is for athletes that are high school aged and above.

  • Build upon the technique and training progressions established in age group training groups
  • Take ownership of goals and the journey to achieve them
  • Expected to make a commitment to the schedule and training
  • Expected to be “their best” in and out of the water.
  • On average, athletes will practice in the water 6 days/week and in the weight room 3 days/week: see Practice Calendar tab above 

Equipment Required: swim suit, kick board, a pull buoy, paddles ("Strokemaker" is preferred), swim snorkel, water bottle :CGSR athletes may keep their equipment at the pool in a mesh bag. Please label all equipment.

Additional Equipment Recommended: drag suit or additional suit to double up during practice, extra 2-3 pairs of goggles

 

 

When will my swimmer move to a new training group?

It is the final decision of the coaching staff to place your swimmer into a training group. The training group structure is designed for every athlete’s LONG TERM development. Some things that are considered for group placement include: IMX/IMR score, practice attendance, meet attendance, state and divisional cuts, and practice performance. When looking to move up, each athlete should look at being placed in the middle of the next group rather than achieving the minimum standards. 

 

We want athletes to thrive in their new group, not just survive!