Indiana Swimming
ROCKSTARS (Third Level Training Group)
    
MINIMUM REQUIREMENTS: Proficient in 200 yard/meter IM, 100 yard/meter of each stroke, basic swim training knowledge

             

EQUIPMENT: Competitive swim fins and snorkel

             

PRACTICE SESSIONS/WEEK: 90-120 minute sessions, offered five to six days per week
 
Through the application of drills/skills/and repeating of sound basic swimming fundamentals and racing strategies, Rockstars (11/12 yr olds) are introduced to the bigger world of competitive swimming including development of the following:
 
Second Level Training Group
● Advancement in training intensity for Rockstars both mentally and athletically.
● Race strategies and goal setting with process oriented structure.
● Development of 11 & Over Divisional/State qualifying times  with strong focus on technique.
● Increased duration of STARS entire training process.
● “Swimmer” mentality and an increased understanding of stroke technique.
● More rigorous technique execution of all competitive strokes.
● Balance training with fun by introducing more advanced tools and techniques.
● Swimming specific dryland exercises that incorporate body strength, balance, stretching, and coordination.
● Create experienced swimmers interested in a more focused commitment to swimming as their sport.
● Swimmers work toward execution of the following test sets in order to transition into the next appropriate successive STARS group.​
   10 x 100 Swim @ 1:40
   5 x 100 Kick @ 2:15
   500 freestyle non-stop executing flip turns
   100 yards/meters each of the four competitive strokes in competition
   200 IM in competition
 
Swimmers must master the above and/or turn 13 years old in order to transition to the next successive STARS training level. At this point swimmers will be ready for the Superstars or Pre-Senior training group. Coaches will work individually with each swimmer to determine their best fit at the appropriate time.

Rockstars Schedule