Our Training Groups 

The NAC Swim Team will be divided into 5 competitive groups, all of which will be expected to attend practice regularly and compete in appropriate meets. We will also have 2 developmental groups with optional meet requirements. The group criteria are based upon best practices for swimmer development, and technique will be taught with a cohesive step-by-step approach that allows for foundational, strategic learning. The groups are based primarily on ability and practice maturity (i.e., ability to listen, make corrections, and follow directions).

 

Competitive Teams

In general, the age groupings defined below will be followed, with deviations at coach’s discretion. If you have a question about your swimmer’s group, please reach out to [email protected]

Age Group 1 (10 & under): Swimmers in this group should be able to complete 50m freestyle, 25m backstroke, and either 25m breaststroke or 25m butterfly with knowledge of the other stroke. They should be able to dive from the side of the pool and have some swim team experience. Practices will be 90% technique and skills/10% conditioning.

  • Weekly practices: 3 x 45 min in water; 2 x 30 min dryland
  • Recommended minimum attendance: 2 of 3 practices
  • Meet requirements: In-house, applicable dual meets, USA Mini/Developmental/ABBC meets as appropriate, optional championships if qualified

Age Group 2 (8-12): Swimmers in this group should be able to complete 100m freestyle, 50m backstroke, 50m breaststroke, 25m butterfly, and 100m IM. They should 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. 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, applicable dual meets, minimum 2 USA Mini/Developmental/ABBC meets, recommended championships if qualified (9 & over) or alternate finale meet

Age Group 3 (10-12): Swimmers in this group should be able to complete 100m freestyle, 100m backstroke, 50m breaststroke, and 50m butterfly while executing proper starts and turns. They are expected to use proper turns throughout practice and begin using the pace clock for sets. Practices will be 70% technique and skills/30% conditioning.

  • Weekly practices: 4 x 60 min in water; 2 x 30 min dryland
  • Recommended minimum attendance: 3 of 4 practices
  • Meet requirements: In-house, applicable dual meets, minimum 2-3 USA Developmental/ABBC meets, must attend highest qualified championships at LSC level or alternate finale meet

Junior (11 & over; select 10 yo): Swimmers in this group should be able to complete sets reading the clock, understand different levels of intensity, and be able to hold strong technique for a full practice. The goal of this group is to prepare swimmers for senior-level training. 10 year olds placed in this group should have 3+ silver cuts and practice maturity, and 11-12s should be USA Bronze level across all strokes. Practices will be 50% technique and skills/50% conditioning.

  • Weekly practices: 4 x 75 min in water; 2 x 30 min dryland
  • Recommended minimum attendance (non-HS): 3 of 4 practices
  • Meet requirements (non-HS): In-house, applicable dual meets, minimum 2-3 USA Developmental/ABBC meets, must attend highest qualified championships at LSC level or alternate finale meet

Senior (13 & over and coach’s invitation): This group is for our most advanced swimmers who exceed the requirements of the junior group. It is primarily for swimmers 13 and over; younger swimmers placed in this group should have 3+ 11-12 silver cuts. Minimum training requirements: 10 x 100m FR on 1:50; 400m flutter kick for time under 10 minutes; ability to swim a legal 200m IM under 4:00. Practices will be 30-40% technique and skills/60-70% conditioning.

  • Weekly practices: 4 x 90 and 1 x 120 min in water; 3 x 30 min dryland
  • Recommended minimum attendance (non-HS): 3-4 of 5 practices
  • Meet requirements* (non-HS): In-house, applicable dual meets, minimum 3-4 USA meets including Holiday focus meet, must attend highest qualified championships at LSC level or alternate finale meet

 

*15&overs who do not qualify for senior champs are not required to attend Silvers unless they are at Silvers level; suggest alternate finale meet. Swimmers competing primarily with their high school team can discuss meet requirements with the coaching staff.

 

Developmental Team

 

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 6-9. Weekly practices: 2 x 45 min

Developmental 2 is for swimmers 10 & over. Weekly practices: 2 x 45 min

Developmental swimmers may attend in-house meets, applicable dual meets (eg, Lawrence Lightning), 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 November 15, December 15, and January 15 payments and attend 1-2 practices per week plus meets. 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.

Any high-school athletes should plan to practice with the NAC fully up until mid-November with the team (either Junior or Senior group) and then transition to the HS only schedule. We will only take “HS Preseason” swimmers if the appropriate level group has room; these swimmers will still be required to obtain a USA Swimming “Flex” membership for insurance purposes and may not be provided with team apparel. Should this situation arise, we will provide pricing and registration deposit information to applicable families.