Our Training Groups 

 

Our team offers 5 competitive levels and 2 developmental levels. Swimmers are required to compete in meets as appropriate (limited in developmental groups); for more detailed information on group competition requirements, please see the online handbook.

Swimmers will not be placed in Juniors or Seniors without lead coach recommendation. For information on moving between groups, please visit this page

Competitive Teams*

Age Group 1 (10 & under): Swimmers in this group should be legal in a minimum 3 of 4 strokes and have previous competitive swimming experience or NAC Developmental Team experience. Practices will be 90% technique and skills/10% conditioning.

  • Weekly practices: 3 x 45 min in water; 2 x 25 min dryland
  • Recommended minimum attendance: 2 of 3 practices
  • Meet requirements: In-house, at least 2 USA Mini/Developmental/ABBC meets as appropriate, optional championships if qualified or alternate end-of-season in-house meet

Age Group 2 (Ages 9-12): Swimmers in this group should be able to complete 100m freestyle, 100m IM, 100m backstroke, 50m breaststroke, and 50m butterfly. They must be 95% legal in all strokes and understand proper starts and turns, including a commitment to flip turns and correct open turns during practice sets. Swimmers have previous competitive swimming experience. Practices will be 80% technique and skills/20% conditioning. 

  • Weekly practices: 3 x 60 min in water; 2 x 30 min dryland
  • Recommended minimum attendance: 2 of 3 practices
  • Meet requirements: In-house, minimum 2 USA Mini/Developmental/ABBC meets, plus championships if qualified (9 & over) or alternate end-of-season in-house meet

Age Group 3 (Ages 10-13): Swimmers in this group should be able to complete 200m freestyle, 100m IM, 100m backstroke, 100m breaststroke, and 50m butterfly. They must be 95% legal in all strokes and turns and able to follow simple sets using the pace clock. Swimmers have multiple seasons of previous competitive swimming experience.  Practices will be 70% technique and skills/30% conditioning. 

  • Weekly practices: 4 (winter) or 3 (spring) x 60 min in water; 2 x 30 min dryland
  • Recommended minimum attendance: 3 of 4 practices
  • Meet requirements: In-house, minimum 2-3 USA Developmental/ABBC meets, must attend highest qualified championships at LSC level (or alternate end-of-season in-house meet if not qualified for LSC championships-- note this is not a replacement for LSC championships)

Junior (Ages 13 & over + 11-12s with USA “B” Times):  Swimmers in this group should be able to complete 200m freestyle, 200 IM, 200m backstroke, 100m breaststroke, and 100m butterfly while executing proper starts and turns. They have competitive swim experience with demonstrated practice maturity but are not yet ready to train in the senior group.  Practices will be 50% technique and skills/50% conditioning. 

  • Weekly practices: 4 x 75 min in water; 2 x 35 min dryland
  • Recommended minimum attendance: 3 of 4 practices
  • Meet requirements (non-HS): In-house, aminimum 2-3 USA Developmental/ABBC meets including holiday focus meet, must attend highest qualified championships at LSC level (or alternate end-of-season in-house meet if not qualified for LSC championships-- note this is not a replacement for LSC championships)

Senior (Ages 13 & over with USA “BB”/13-14 MA Silvers times + 11-12s with USA “A” Times): This group is for swimmers who require more advanced training opportunities to prepare for higher level competition (USA Silvers, JOs, senior-level competitions). Swimmers in this group must be able to complete 10 x 100m FR on 1:35, 10 x 100m IM on 1:45, and follow complex drills and sets with minimal instruction.  All swimmers should be able to race a 50y FR under 30, a 100y FR under 1:06, and a 200y IM under 2:45.  Practices will be 25% technique and skills/75% conditioning.  

  • Weekly practices: 4 x 90 and 1 x 120 min in water; 3 x 35 min dryland
  • Recommended minimum attendance (non-HS): 3-4 of 5 practices
  • Meet requirements: In-house, minimum 3-4 USA meets including Holiday focus meet, must attend highest qualified championships at LSC level (or alternate end-of-season in-house meet if not qualified for LSC championships-- note this is not a replacement for LSC championships)

                                               

Developmental Teams

Both developmental teams are similar in ability (divided only by age) and designed for our “true beginner” swimmers who have an interest in swimming competitively but are still learning all 4 strokes, starts, and turns. For this group, we provide in-water practices only.

Developmental 1 is for swimmers 6-8. Weekly practices: 2 x 45 min

Developmental 2 is for swimmers 9 & over. Weekly practices: 2 x 45 min

Developmental swimmers may attend in-house meets, applicable dual meets, and non-USA meets as appropriate. At coaches’ discretion, a developmental swimmer may USA register and compete in non-championship meets (if you are interested in doing so, please reach out to Coach Melissa).

 

Additional Team Information

 

“Dryland” Training at Parisi Speed School: For parents new to the swimming world, any workout related to your swimming that is not pool-based is termed “dryland.” At NAC, we have unique access to trained instructors from the Parisi Speed School, who are well qualified to run our out-of-water training. As members of the swim team, swimmers are accessing this training at a deep discount as part of their team fees. Dryland listed on the swim schedule is specific for your child’s group and is a key component of their training regimen. Swimmers participating in other sports may be excused from dryland, but please note that there are no refunds of team fees if a swimmer chooses not to attend (just like there wouldn’t be for missed pool practices).

High School Option: Swimmers who will practice and compete primarily with their high schools may pay a discounted rate for the December and January installments. This option recognizes that swimmers competing with a high school team are unable to attend all NAC Swim Team practices due to scheduling. This option allows HS swimmers to focus on their high school season while remaining committed to well-rounded success in the sport.

Often, HS programs focus more on conditioning for specialized events (mainly sprints) without much technical work. This can result in a deterioration of skills. By coming to practices weekly, HS swimmers can make sure their technique is still consistent. Additional meet opportunities may allow for HS swimmers to branch out from their HS event specializations and gain racing feedback from NAC coaches. In turn, continued involvement of our HS athletes provides leadership for the younger athletes.

 

*Group placement is primarily based upon ability, experience, and practice maturity, but we will make every effort to follow the age groupings above. Age as of 12/31.