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ENRICHMENT MINI GROUP REQUIREMENTS
Enrichment Mini Group Description: This group is designed to support swimmers who are able to swim freestyle and backstroke independently for at least 25 yards. This group is designed for swimmers who are moving from the swim lesson program, or are just beginning competitive swimming. Swimmers in this group will have the opportunity to practice up to four days a week for 45 minutes. In the Enrichment Mini Group, swimmers will be introduced to all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle). The goal for swimmers in this group is to be able to swim freestyle and backstroke independently for at least 50 yards and swim butterfly and breaststroke legally for at least 25 yards. Swimmers in the Enrichment Mini Group are encouraged to attend swim meets and compete.
*The racing start progression (Sitting, Kneeling, Compact, Stride, and Shallow Start) will be covered in the Enrichment Mini group. As swimmers master each step, the next step in the racing starts progression will be introduced.
ENRICHMENT GROUP REQUIREMENTS
Enrichment Group Description: This group is designed to support swimmers who are able to swim freestyle and backstroke independently for at least 50 yards. This group is for swimmers who are moving from the Enrichment Mini Group. Swimmers in this group will have the opportunity to practice up to four days a week for 1 hour. In the Enrichment Group, swimmers will continue to improve all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle). The goal for swimmers in this group is to be able to swim freestyle and backstroke independently for at least 100 yards and swim butterfly and breaststroke legally for at least 50 yards. Another goal for swimmers in this group is to be able to swim a 100 IM independently and demonstrate proper flip turns and transition turns. Swimmers in the Enrichment group are highly encouraged to attend swim meets and compete.
*The racing start progression (Sitting, Kneeling, Compact, Stride, and Shallow Start) will be covered in the Enrichment group. As swimmers master each step, the next step in the racing starts progression will be introduced.
ENDURANCE/ENDURANCE TRANSITION
GROUP REQUIREMENTS
Endurance/Endurance Transition Group Description: The Endurance/Endurance Transition Group is geared towards swimmers who are either choosing swimming as an additional activity and cannot make the practice requirement of the Elite Group due to other sport/activity obligations OR for swimmers who are continuing to work towards the prerequisite skills of the Elite Group. These groups are designed to support swimmers who are able to swim all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle) independently. These groups are for swimmers who are moving from the Enrichment Group. Swimmers in the Endurance Group will ONLY practice a MAXIMUM of 3 days per week for 1 hour and 30 minutes. Swimmers in the Endurance Transition Group will practice a MINIMUM of 3 days per week for 1 hour and 30 minutes. Practices for both groups include optional dryland. In the Endurance/Endurance Transition Group, swimmers will continue to improve all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle). The focus of the Endurance/Endurance Transition group will be to increase aerobic capacity through elevated training volume. The goal for swimmers in these groups is to be able to swim freestyle and backstroke independently for at least 200 yards and swim butterfly and breaststroke legally for at least 100 yards. Another goal for swimmers in these groups is to be able to swim a 200 IM independently and continue to demonstrate proper flip turns and transition turns. Swimmers in the Endurance/Endurance Transition Group are highly encouraged to attend swim meets and compete.
*Swimmers in the Endurance and Endurance Transition Group can choose which practice days they would like to attend.
*Swimmers in the Endurance group should not exceed 3 practices per week.
*Swimmers in the Endurance Transition Group should attend at least 3 practices a week and be working towards progressing to the Elite Group.
*Proper racing starts are required for this group.
ELITE GROUP REQUIREMENTS
Elite Group Description: The Elite Group is geared towards swimmers who are choosing swimming as their main sport/activity and who are able to make the 4 day minimum practice requirement of the Elite Group. This group is designed to support swimmers who are able to swim all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle) independently. This group is for swimmers who are moving from the Endurance Group. Swimmers in this group will have the opportunity to practice up to five days a week for 1 hour and 30 minutes. Practices also include mandatory dryland. In the Elite Group, swimmers will continue to improve all four competitive swimming strokes (Butterfly, Backstroke, Breaststroke, and Freestyle). The focus of the Elite Group will be the mastery of all four competitive swimming strokes, pace work, and goal setting. The goal for swimmers in this group is to begin more interval training and increased yardage during practices. Another goal for swimmers in this group is to be able to swim a 400 IM independently, a 500 freestyle, and 200’s of butterfly and breaststroke. Swimmers should continue to demonstrate proper flip turns and transition turns. Swimmers in the Elite group are required to attend swim meets and compete.
*Proper racing starts are required for this group.
SENIOR GROUP REQUIREMENTS
SENIOR Group Description: This is the PSC’s top training group and is for high school athletes only. These athletes are committed to the sport of swimming and will attend all required meets. The athletes in this group show their commitment to the sport by only using a maximum of 10 personal days during the training session. A personal day is any absence from practice or a meet day. Athletes in this group will train vigorously to achieve the highest time standards possible.
