Group Descriptions

 

Bronze   |   Silver  |   Silver II   |   Gold   |   Gold II   

Gold Select   |   Senior   |   Senior II   |   Platinum   

 

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Bronze - Ages 5-8

This group is initially designed for the beginning swimmer with a focus on fun through swimming.

Requirements:

  • Basic comfort level in the water.
  • Ability to legally swim 25 yards of all four strokes.
  • Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least two of the four practices each week.

Goals for the Bronze Group - A swimmer completing this program will be able to do the following that meet the legal the legal requirements for each skill: 

  • Swim a 50 yard freestyle with correct mechanics.
  • Swim a 50 yard backstroke with correct mechanics.
  • Swim a 50 yard breaststroke with correct mechanics.
  • Swim a 50 yard butterfly with correct mechanics.
  • Legal turns for all strokes.
  • Legal start (individual and relay)

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers

Meet Attendance - Swimmers are required to attend all meets relevant to this group.

Mandatory/Focus meets include:

  • Middle Atlantic Mini Champs

Silver - Ages 9-11

This is a competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies.  

Requirements:

  • Meet all of the goals of the bronze group
  • Complete 10 x 50 freestyle on an interval of 2:00 per 50.
  • Complete 10 x 50 stroke (fly, back and breast) on an interval of 2:15 per 50.
  • Complete a 5 x 50 kick on a interval of 2:30 per 50

Practice Attendance - The coaching staff recommends a minimum of three out of the five practices offered.
 
Goals of the Silver group

  • Show respect for coaches and fellow swimmers.
  • Develop effective starts and turns for all four strokes including breakouts, streamlining, and dolphin kicks off the wall.
  • Learn and utilize sculling.
  • Understand race strategy.
  • Understand the need for preparation and promptness.
  • Introduction of the five 200's (free, back, breast, fly, IM) during the season.
  • Understanding the programs' drill progression for each stroke.

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers
  • Snorkel

Meet Attendance - Swimmers are required to attend all meets relevant to this group.

Mandatory/Focus Meets include:

  • SJAC December
  • Middle Atlantic JO's - Bronze/Silver Champs

Silver II - Ages 8-10

Fall Session  September 16 - December 1
Winter Session   December 16 - March 1
Spring Session    March 9 - May 24

This group will focus on the fundamentals of swimming and stroke mechanics.  

Requirements:

  • Basic comfort level in the water.
  • Legal in all four strokes.
  • Legal start.
  • Legal flip turn and open turns.
  • Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least one of the three practices each week.

Goals for the Gator Silver Group - A swimmer completing this program will be able to do the following that meet the legal requirements for each skill: 

  • Swim a 50 yard freestyle with correct mechanics.
  • Swim a 50 yard backstroke with correct mechanics.
  • Swim a 50 yard breaststroke with correct mechanics.
  • Swim a 50 yard butterfly with correct mechanics.
  • Legal turns for all strokes.
  • Legal start (individual and relay)

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers

Meet Attendance - Swimmers are not required to attend any meets relevant to this group but are strongly encourage to attended one a month.


Gold - Ages 11-14

This group is designed to prepare swimmers for competition in the Junior Olympics and the national level competitions. Emphasis will focus on goal setting, mental preparation, proper nutrition, stroke mechanics, aerobic conditioning and race strategies.     
 
Requirements:

  • Meet the goal standards established for Silver Group.

Practice Attendance - The coaching staff recommends a minimum of three/four out of the five practices offered.
 
Goals for the Gold Group - A swimmer completing this program will be able to do the following:

  • Complete 8 x 100 freestyle on an interval of 1:30-2:00 per 100.
  • Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:20-4:20 per 200.
  • Swim four of the five 200's in competition during the swim season.
  • Complete 6 x 50 kick on an interval of 1:00-1:20 per 50.
  • Understand the need for setting goals.
  • Demonstrate a positive attitude toward teammates and team goals.
  • Master the fundamentals mechanics of each stroke, training and racing.
  • Demonstrate a willingness to train and compete in all four strokes at varying distances.
  • Understand the need for preparation and promptness.
  • To consistently improve commitment level and training/racing ability.
  • Successfully manage academic responsibilities and swimming activities.
  • Actively improve distance per stroke and general stroke/swimming mechanics.

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers
  • Paddles
  • Snorkel 

Meet Attendance - Swimmers are required to attend all meets relevant to this group.

Mandatory/Focus Meets include:

  • SJAC December Meet /North Carolina (must have at least 80% attendance to attend the travel meet)
  • Middle Atlantic JO's - Bronze/Silver Champs

 Gold II - Ages 11-14 

Fall Session  September 16 - December 3
Winter Session   December 16 - March 1
Spring Session    March 9 - May 24

This group will focus on the fundamentals of swimming and stroke mechanics.  

Requirements:

  • Basic comfort level in the water.
  • Legal in all four strokes.
  • Legal start.
    Legal flip turn and open turn.
    Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least 1 of the four practices each week.

Goals for the Gator Gold Group - A swimmer completing this program will be able to do the following that meet the legal requirements for each skill: 

  • Swim a 100 yard freestyle with correct mechanics.
  • Swim a 100 yard backstroke with correct mechanics.
  • Swim a 100 yard breaststroke with correct mechanics.
  • Swim a 100 yard butterfly with correct mechanics.
  • Swim a 200 IM with correct mechanics
  • Legal turns for all strokes.
  • Legal start (individual and relay)

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers

Meet Attendance - Swimmers are not required to attend any meets relevant to this group but are strongly encourage to attend one a month.


Gold Select - Ages 13 - 15

This practice group is primarily for swimmers in 7th and 8th grade who have been identified by the coaching staff as potential National level swimmers.  This program is intended to provide a stepping stone for athletes intending to be successful in the Platinum Group program. Swimmers in this group are expected to attend an average of 4-5 workouts per week and show a full commitment to dry-land workouts if they wish to be considered for the Platinum group.  Emphasis will focus on goal setting, mental preparation, proper nutrition, stroke mechanics, aerobic conditioning and race strategies.  A resistance and core strength program will be conducted under the supervision of the coaching staff and accredited trainers.
 
Requirements:
Swimmers entering the Gold Select program must be at least 13 years old and complete 3 of the following 5 requirements:

  • Meet the goal standards established for the Gold Group.
  • Complete 8 x 100 freestyle on an interval of 1:30 per 100.
  • Complete 5 x 100 IM on an interval of 1:45 per 100.
  • Complete 6 x 50 kick on a interval of :55 per 50.
  • Swim four of the five 200's in competition during the swim season.

Practice Attendance - The coaching staff recommends four or five out of the six practices offered.
 
Goals/Expectations for the Gold Select Group - A swimmer completing this program will be able to do the following:

  • Strive to be competitive with other Age groups in the region, and move toward achieving standards and competing at Regional and State level and for movement toward National Time Standards & into Platinum group (if so desired).
  • Athletes must conduct themselves in a manner appropriate to actions needed to promote and support the values and goals of both the SJAC swim team and NL Aquatic Center.
  • Be physically and mentally prepared for the national group.
  • Display ability to train appropriately to achieve stated season & practice goals.
  • Complete 5 X 200 IM or a stroke (fly, back or breast) on an interval of 2:50-3:30 per 200 yds.
  • Commit to attend all meets prescribed by the coaching staff.
  • Commit to attend dry-land sessions.  
  • Commit to balance swimming activities with academic studies.
  • Commit to a 4-5 day practice session.

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers
  • Buoy
  • Snorkel
  • Paddles
  • Parachute

Meet Attendance - Swimmers are required to attend all meets relevant to this group.

Mandatory/Focus meets include:

  • SJAC December Meet /North Carolina (must have at least 80% attendance to attend the travel meet)
  • Middle Atlantic JO's - Bronze/Silver Champs
  • Long Course JO's or Silver Champs

Senior - Ages 14 & Over (grades 9-12)

This group is for high school swimmers only who are serious about conditioning and continual improvement but are unable to commit to the training levels or time commitment of the Gold Select or Platinum groups.  Technique and training are highly emphasized in this group.  Swim meet attendance is highly recommended and the coaching staff will strive to help the swimmers become diverse beyond their primary events.

Requirements:

Swimmers entering the Senior group must be in high school and complete 3 of the following 5 requirements:

  • Meet the goal standards established for the Gold Group.
  • Complete 10 x 100 freestyle on an interval of 1:30 per 100.
  • Complete 5 x 200 IM on an interval of 3:30 per 200.
  • Complete 10 x 50 kick on a interval of :55 per 50.
  • Swim four of the five 200's in competition during the swim season.

Practice Attendance - The coaching staff recommends four out of the six practices offered.
 
Goals/Expectations for the Senior Group - A swimmer completing this program will be able to do the following.​

  • Strive to be competitive with other Senior groups in the region, and move toward achieving standards and competing at Regional and State level and for movement toward National Time Standards & into Platinum group (if so desired).
  • Athletes must conduct themselves in a manner appropriate to actions needed to promote and support the values and goals of both the SJAC swim team and NL Aquatics Center
  • Display ability to train appropriately to achieve stated season & practice goals.
  • Complete 5 X 200 IM or a stroke (fly, back or breast) on an interval of 2:50-3:30 per 200 yds.
  • Commit to attend as many meets as possible as prescribed by the coaching staff.
  • Commit to attend dry-land sessions.
  • Commit to balance swimming activities with academic studies.

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers
  • Paddles
  • Buoy
  • Snorkel

Meet Attendance - Swimmers are required to attend all meets relevant to this group.

Mandatory/Focus meets include:

  • SJAC December Meet /North Carolina (must have at least 80% attendance to attend the travel meet)
  • Dolfin Junior National Cup - must have at least 80% attendance to participate
  • Middle Atlantic Senior / Silver Champs
  • Middle Atlantic LC Senior Champs must have at least 80% attendance to participate​

Senior II - High School

Fall Session  September 16 - December 1
Winter Session   December 16 - March 1
Spring Session    March 90 - May 24

This group will focus on starts, turns and technique in all four competitive strokes along with preparing for the upcoming high school and summer seasons. 

Requirements:

  • Basic comfort level in the water
  • Legal in all four strokes
  • Legal start
  • Legal flip turn and open turn
  • Mature enough to benefit from instruction

Practice Attendance - Swimmers should attend at least two of the four practices each week.

Goals for the Gator Senior Group - Prepare swimmers for the High School and Summer seasons. 

Required Equipment

  • Equipment Bag
  • Water Bottle
  • Flippers

Meet Attendance - Swimmers are not required to attend any meets relevant to this group but are strongly encourage to attend one a month.


Platinum

The Platinum group is an invitation only group for ages 14 and up. You must first meet the performance requirements listed below.  Then you must have a recommendation from your current coach and then you have to meet with, and be offered a place in the group by, the head coach of the Platinum group.

 

Performance Requirements & Attendance Policy: 

Must be able to hold at least a 1:15 base interval for freestyle workouts

This could be 100’s (8 x 100 Free @ 1:15)

Could also mean longer swims on a 1:15 base (400’s @ 5:00)

Must be able to hold at least a 1:25 base interval for IM workouts

This could be 100’s (8 x 100 IM @ 1:25)

Could also mean longer swims on a 1:25 base (400’s @ 5:40) 

 Attendance Requirements: 

There is a clear link between attendance at workouts and performance. At the Platinum level, attendance at practice is mandatory if a swimmer wishes to remain in the group. 

            1st year-5

            2nd year-6

            3-4 year-7-8 (coach and swimmer discussion on what is needed for the swimmer)

 

            *5-8 practices (September-December)

            *5-6 practices (January-April) No more than 6 practices for all swimmers during HS

            *6-8 practices (May-July)

 

Attendance at a workout means that a swimmer attended and completed both the dryland and swimming session.  Unless the swimmer is meeting with a personal trainer.  Then the swimmer must have a sign in sheet from the trainer which is submitted weekly to the Platinum Coaching Staff.

Specific situations that may require a swimmer to miss a portion of a workout will be taken into consideration.

 

If a swimmer displays a pattern of missing parts of a workout, that swimmer and parent(s) will be informed of this issue and the swimmer will start losing credit for those workouts. 

 

Platinum swimmers are required to maintain at least 80% attendance throughout the entire season.

            80% for 1-year swimmers = 5 practices

            80% for 2-year swimmers = 6 practices

            80% for 3-year swimmers = 7 practices

            80% for 4-year swimmers = 7-8 practices (determined by swimmer and coach)

 

If a swimmer’s overall average falls below the required attendance rate (80%), the coach will inform this swimmer and their parent(s) of the issue.

 

If a swimmer’s overall attendance is below 80%, they must set up a plan with the Head Coach of Platinum within a week or they will be suspended from the group.

Extenuating circumstances will be taken into account when looking at a swimmer’s attendance

 

Platinum Meet Policy 

Platinum Q&A

 

Required Equipment

·       Equipment Bag

·       Water Bottle

·       Short & Long Flippers 

·       Buoy

·       Snorkel

·       Parachute

·       Paddles