Bronze 

Group Emphasis: This group is an introduction to swim team. The emphasis of this group is technique and stroke development for all four strokes. Coaches will be using games to introduce skills. Dryland training will be introduced.

Attendance Expectations: Offered 2x per week for 1 hour. Attendance both days is necessary to ensure skill development

Practice Expectations: (1) Must be able to swim 25 yards of freestyle, with bilateral breathing, and backstroke, (2) Must have some knowledge of breaststroke and butterfly technique, (3) Must be able to float on back and execute a kick of all four strokes

Practice Equipment: Practice swimsuit, cap & goggles

Competition Outfitting: RAC suit, RAC cap, goggles, RAC t-shirt/sweatshirt

Time Standards: None

Silver 

Group Emphasis: This group has an increased focus on competitive swimming while maintaining a focus on stroke development and technique. Dryland training will be used to increase mobility and athleticism.

Attendance Expectations: Offered 3x per week for 1 hour. Attendance at all three will ensure proper skill development.

Practice Expectations: (1) Must be able to swim 50 yards of freestyle, with bilateral breathing, 50 yards of backstroke, and 25 yards of breaststroke and butterfly, (2) Must be able to execute freestyle and backstroke flipturns and competitive racing starts, (3) Must be able to swim a 100 yard IM

Practice Equipment: Practice swimsuit, cap, fins, swimmers snorkel

Competition Outfitting: RAC suit, RAC cap, goggles, RAC t-shirt/sweatshirt

Time Standards: None

Gold

Group Emphasis: This group will continue to focus on stroke technique and skill development with an increase in endurance training, introduction to racing strategy, and learning to read the pace clock. Swimmers will begin to define short term goals for themselves and should begin to learn their times. Dryland training will be used to increase strength and flexibility.

Attendance Expectations: Offered 3x per week for 1 hour and 15 minutes. Consistent attendance will ensure skill development.

Practice Expectations: (1)  Must be able to swim 50 yards of all four strokes, (2) 100 yards of backstroke and freestyle with proper technique and filpturns, (3) Must be able to swim a 200 yard IM

Practice Equipment: Practice swimsuit, cap, goggles, fins, swimmers snorkel, pull buoy

Competition Outfitting: RAC suit, RAC cap, goggles, RAC t-shirt/sweatshirt or warm-ups

Time Standards: Goals of attaining Divisional Time Standards

Blue

Group Emphasis: This group primarily consists of 4th - 6th graders with competitive age-group swimming experience. Swimmers will be introduced to interval training, more advanced skill work, and racing strategy. Dryland training will be used for endurance, strength, explosiveness. Swimmers should know their personal best times. Swimmers are expected to compete at least one day in meets designated as appropriate for this group.

Attendance Expectations: Offered 5x per week for 1 hour and 30 minutes. Consistent practice attendance is essential for continued improvement.

Practice Expectations: (1) Must be able to swim proficiently in all four strokes with proper technique, (2) Must be able to execute all flipturns, open turns, racing starts, and underwater racing elements, (3) Must be able to complete aerobic, anaerobic, and qua freestyle and IM training sets

Practice Equipment: Practice swimsuit, cap, goggles, short training fins, pull buoy, snorkel, paddles, and equipment bag (optional)

Competition Outfitting: RAC suit, RAC cap, goggles, RAC t-shirt/sweatshirt, warm-ups or parka

Time Standards: Goals of attaining Divisional, Age Group State, and Central Zone Time Standards

Performance/tech-suits are to be worn only at championship level meets unless pre-approved by coach.

Senior Prep 2

Group EmphasisThis group primarily consists of 6th - 8th graders with some competitive age-group swimming experienceSwimmers will be introduced to interval training, more advanced dryland and skill work, nutrition, racing strategy, and leadership skills. Dryland training will be used for endurance, strength, explosiveness. Swimmers should know their personal best times. Swimmers are expected to compete at least one day in meets designated as appropriate for this group.

Attendance Expectations: Offered 4x per week for 1 hour and 30 minutes. Consistent practice attendance is essential for continued improvement.

Practice Expectations: (1) Must be able to swim proficiently in all four strokes with proper technique, (2) Must be able to execute all flipturns, open turns, racing starts, and underwater racing elements, (3) Must be able to complete basic aerobic freestyle and IM training sets

Practice Equipment: Practice swimsuit cap, goggles, short training fins, pull buoy, snorkel, paddles, and equipment bag (optional)

Competition Outfitting: RAC suit, RAC cap, goggles, RAC t-shirt/sweatshirt, warm-ups or parka

Time Standards: Goals of attaining Divisional Time Standards

Performance/tech-suits are to be worn only at championship level meets unless pre-approved by coach.

Senior Prep 1

Group Emphasis: This group primarily consists of 6th - 8th graders with competitive age-group swimming experience. This group is the highest training level for our Age Group program. Training will be aimed at high-level aerobic and anaerobic training, advanced dryland training, race strategy, goal setting, and leadership skills. Dryland training will be used for endurance, strength, explosiveness. Swimmers should know their personal best times and goal times. Swimmers are expected to compete in all swim meets designated by the coach.

Attendance Expectations: Offered 5x per week for 2 hours. Swimmers are expected to attend all practices.

Practice Expectations: (1) Must be able to swim 100 yards of all four strokes with proper technique, (2) Must be able to execute all flipturns, open turns, racing starts, and underwater racing elements, (3) Must be able to complete basic aerobic, anaerobic, and quality training sets

Practice Equipment: Practice swimsuit, cap, goggles, short training fins, Finis Axis Pull Buoy, swimmers snorkel, paddles, equipment bag

Competition Outfitting: RAC suits, RAC caps, goggles, RAC warm-up or parka, and RAC t-shirts/sweatshirt.

Time Standards: Goals of attaining Age Group State, Central Zone, Sectional, and Junior National Time Standards 

Performance/tech-suits are to be worn only at championship level meets unless pre-approved by coach.

Senior 

Group Emphasis: This group will emphasize training methodology, heart rate monitoring, and more advanced stroke technique. Goal setting, leadership training and mental training will be used. Training will be geared toward individual talents. Many swimmers will be preparing for swimming in college.

Attendance Expectations: These swimmers are expected to attend all practices offered in keeping with their training and competition goals. During height of training practices will include five days a week for 2.5 hours as well as three mornings a week and every other Saturday. Meet attendance is expected and required from this group.

Practice Expectations: A year round commitment to the highest level of swimming.

Practice Equipment: RAC suit, RAC cap, goggles, fins, kickboard, pull buoy, paddles. RAC warm-ups or parka for competition.

Competition Outfitting: RAC suit, RAC cap, goggles, RAC warm-ups or parka, and RAC t-shirts/sweatshirt. 

Time Standards: Goals of attaining Divisional, Senior State, Zone, Sectional Times and National cuts.

Performance/tech-suits are to be worn only at championship level meets unless pre-approved by coach.