You don't have to be great to start, but you have to start to be great.

- Zig Ziglar

Level assignments are set by the EPAC coaching staff.  Level assignments for current and former EPAC swimmers are posted on our registration page.  If you have any questions about levels or your swimmer’s assignment, please contact Coach Guy, Guy.Tanguay@gmail.com.  

NEW EPAC swimmers must attend a swimmer evaluation date prior to registering.

 

Red

Red is for those swimmers who know freestyle and backstroke and can swim/kick the full length of the pool for a continuous period of ten minutes. At this level, swimmers will receive instruction in the four competitive strokes, starts, finishes and turns. Swimmers at this level are encouraged to attend three practices a week, and should attend all dual meets.

The goals of this level are:

  • Demonstrate a proven ability to maintain a positive attitude and focus during workout and have an understanding of how their actions affect their teammates.
  • Learn and perform all 4 strokes and turns legally.
  • Learn and perform a proper start off the block.
  • Learn and regularly perform proper streamlines off walls.
  • Perform a 100 IM legally.

 

White

White is for those swimmers who have satisfied Red goals. At this level, swimmer training will begin to introduce the conditioning aspect of competitive swimming, but the major focus continues to be on stroke instruction. Swimmers at this level are expected to attend at least three to four practices a week including dryland. They are expected to attend all dual and championship meets and are encouraged to obtain a USA Flex or yearly membership.

The goals of this level are:

  • Ability to swim 10 x 50 free on 1:15.
  • Ability to flutter kick 10 x 50 on 1:30.
  • Ability to hold 3 x 100 IM on 3:00, holding proper stroke technique.
  • Ability to swim a 300 free continuously with proper flip turns.

 

 

Blue

Blue is for those swimmers who have satisfied White goals. At this level, swimmer training will begin to focus more on conditioning than stroke instruction. Swimmers at this level are expected to a maintain 80% practice attendance a week including, dryland and stretching sessions. They are expected to attend all dual and championship meets, and are encouraged to obtain a USA Flex or yearly membership.

The goals of this level are:

  • Understand goal setting and begin to set goals for themselves.
  • Ability to swim 12 x 50 free on 1:00.
  • Ability to flutter kick 12 x 50 on 1:10.
  • Ability to hold 6 x 100 IM on 2:00, holding proper stroke technique.
  • Ability to swim a 1000 free continuously with proper flip turns.

 

Bronze

Bronze is for those swimmers who have satisfied Blue goals. At this level, swimmer training focuses on conditioning, increased practice intensity, as well as advanced stroke mechanics. Swimmers at this level are expected to maintain an 80% practice attendance each week including dryland and stretching sessions. Proper skill development and good training habits are the goals of this group. They are expected to attend league and championship meets and are encouraged to obtain a USA Flex or yearly membership.

The goals of this level are:

  • 10 x 100 free on 1:30.
  • 8 x 50 flutter kick on 1:00.
  • 6 x 100 IM on 1:45, holding proper stroke technique.
  • Ability to swim a 1650 free continuously with proper flip turns.

 

Silver

Silver is for those swimmers who have satisfied Bronze goals. Swimmers at this level are expected to maintain an 85% practice attendance each week including dryland and stretching sessions.  This level will focus on individualized swimming goals.  They are expected to attend league and championship meets and are encouraged to obtain a USA Flex or yearly membership.

 

The goals of this level are:

  • Achieve multiple USA Swimming “A” time standards.
  • Qualify for High School districts or states, Junior Olympics or Middle Atlantic Senior Championship meets.
  • Regularly demonstrate leadership, a good attitude and a willingness to assist with younger swimmers.

 

 

Gold

Gold level swimmers are experienced swimmers that are committed to high standards in training, in terms of attendance and practice intensity. Time management relative to academics and training is paramount. Swimmers in this level are expected to maintain a 90% practice attendance including dryland and stretching sessions. Attendance in our dryland/conditioning program is also expected. Emphasis is placed on proper stroke technique, intense training, mental preparation, and advance race strategy. The goal of this group is National level meets as well as the High School State meet. Swimming in college is an objective of swimmers in this practice group. Elite group athletes strive to make lifestyle choices appropriate for achieving greatest personal success in matters regarding nutrition and rest. They are expected to attend league and championship meets and are encouraged to obtain a USA Flex or yearly membership.

 

 

*Dry Land Training - EPAC is unique in that we offer a top-notch dryland program (age appropriate strength and conditioning drills designed for swimmers to supplement their swim practice) to some practice levels. There should be two main goals in a good dryland training program: injury prevention and performance improvement. Swimming places a great deal of stress on the body, despite it being a “non-contact” sport. A dryland program that includes weight training, development of core strength and stabilization, targeted shoulder work, and appropriate recovery practices designed to reduce and prevent injury is critical. Check the practice schedule for sessions and times. The strength training program is not mandatory, but highly recommended for all of our swimmers. Swimmers will need to wear comfortable, athletic-style clothing and sneakers for all dryland training. Any specific questions about the program can be directed to: coaches@epac.org