Training Groups

 

Swim Lessons    

  • Individual lessons conducted in a one-to-one child to instructor basis
  • 40 minutes in length and include 4 nights of instruction
  • Children out of diapers and up to 12 years old are accepted.

 

Sharks and Minnows   

Overview:  An introductory swimming program that introduces swimmers to skills and stroke mechanics for competitive swimming development.  An important objective for this group is to develop a love for swimming through fun games and activities in the water.

Swim meets: None required

Equipment needed: Training swim suit, goggles, cap

Attendance: 6 week session. Practice 2 days per week. 

 

White Team

Overview:  The program focus of the White team is stroke development and teaching all four competitive strokes and starts and turns through positive reinforcement and immediate feedback. An important objective for this group is to develop a love for swimming through fun games and activities in the water. Swimmers are expected to continue developing self-discipline, respect for coaches and teammates, as well as age-appropriate social skills in a team environment. 15 minute introduction to dry land training is made and done during end of swimming.

Swim meets: We encourage participation at intra-squad swim meets and one or more CGAC hosted meet. Additional away meets are highly encouraged, but not required.

Equipment needed: Training suit, competition team suit (or plain black suit), cap, goggles, kickboard; athletic shoes and clothing for dryland training (out of water).

Attendance: Minimum two practice days per week.* No Saturday practice.

 


Red Team

Overview: The program focus of the Red Team builds on skill development, stroke construction, and refinement. Swimmers are introduced to interval sets, effort, and pace management. General education on learning how to train, manage hydration and nutrition levels before, during, and after practice begins at this level. Coaching staff directs swimmers in developing strong work ethics. Training geared toward endurance and strength and increased dry land training time. Basic racing concepts are introduced with stroke rate/stroke count, effective air exchange techniques during starts and turns, as well as event-specific breathing patterns.

Swim meets: We encourage participation at intra-squad swim meets. We expect all CGAC swimmers at this level to also participate in our three team-hosted meets per year. Participation at meets will be individually determined between coaches and parents, respecting each child’s own readiness and motivation. Additional meets are highly encouraged, but not required.

Equipment needed: Training suit, competition team suit (for meets), cap, goggles, fins, kickboard, pull buoy; athletic shoes and clothing for dryland training (out of water).

Attendance:  Minimum three practice days per week.* No Saturday practice.

 


Black Team

Overview: The program focus of the Black team devotes great attention to all 4 strokes and Individual Medley (IM) refinement. Starts, turns, transitions and finishes receive significant attention in the pre-race and race seasons, including reaction time, flight, entry and underwater work. Continued dry land training; Short-course racing demands an emphasis on underwater work. The increased proficiency will benefit the swimmer during the long course season as well.

Swim meets: Black team swimmers are expected to participate in three team-hosted meets per year. Participation in other USA-sanctioned swim meets is expected as scheduled.

Equipment needed: Training suits, competition team suit (for meets), cap, goggles, kickboard, pull buoy, fins, snorkel; athletic shoes and clothing for dryland training (out of water).

Attendance: Minimum four practices a week.*

 

Pre-Senior Team

Overview: The program focus of the both Pre-Senior groups is on swimming biomechanics with attention to every detail in stroke refinement and racing techniques. CGAC believes  age group swimming focus should be to develop a strong well rounded athlete. Swimmers are assessed individually and attention goes into building around strengths while, at the same time, diligently working on improving swimmers’ weaknesses. Swimmers advance in skill, strength, distance and endurance. Increased training, attendance and an emphasis on challenging training and practice yardage goals are established.

Swim meets: Pre-Senior swimmers are expected to participate in the three team-hosted meets per year. Participation in other USA-sanctioned swim meets is expected as scheduled.

Equipment needed: Training suits, competition team suit (for meets - technical competition suit for championship meets), cap, goggles, kickboard, pull buoy, fins, snorkel, hand paddles, nose plug, drag suit is optional; athletic shoes and clothing for dryland training (out of water).

Attendance: Minimum five practices a week.* 


 

Senior/High School Team

The Senior Team consists of year-round swimmers, typically of high school age or above, who are very motivated and goal-driven. Swimmers entering this program have significant swimming career achievements. At the core of the program is a cyclical annual training plan crafted to peak the swimmers two to three times per year in accordance with the meet schedule.  400 IM and 400-1650 freestyle events become benchmark for training and testing. All energy systems are emphasized, including lactate tolerance training. There is a increased focus on stroke refinement, starts, turns and transitions. Test sets established for swimmers to reach goals and maximum ability. Number of practices increase with introduction of morning practices.

Swim meets: Participation in meets will be individually determined between coaches and parents and as governed by IHSAA rules for competition. 

Equipment needed: Training suits, technical/competition team suits for meets, cap, goggles, kickboard, pull buoy, fins, snorkel, hand paddles, nose plug, drag suits; athletic shoes and clothing for dryland training (out of water) and weight training.

Attendance: Minimum six times per week, increasing to eight times per week during season (three days a week of twice per day plus two days of once per day).*

Practices notes: Morning practice begins at 5:45am during high school swim season. Morning practice begins at 6am during summer and off-season.

*PLEASE note that while coaches have a minimum practice expectation, as a club we do undertsand that life can be hectic and things happen. If you are concerned about practice schedules/your swimmers availability - PLEASE reach out to your swimmer's coach to discuss.


When does my swimmer move to a new group?

When swimmers join CGAC, or when current swimmers are looking to advance to a higher practice level, the coaching staff will ask the swimmers to complete a test set as a means of determining what level each swimmer should be in. Test sets are based on the required ability levels outlined in the previous section. All swimmers are placed in groups based on their ability as demonstrated in the test set. In addition, consideration will be given to the swimmer’s maturity level as well as his/her ability to be successful in a particular group. Upon fulfillment of the group’s goals, swimmers may be promoted at the completion of long course and/or short course season.  In some instances, an assignment may be modified during the swim year, if the coaching staff believes a different squad would be more appropriate for the swimmer.