Our hikers group is designed to introduce younger and very inexperienced athletes to the sport. We want them to have fun at practice, while learning all 4 strokes, diving, proper turns, and the basics of interval training and time keeping.
Requirements to Join:
Candidate must complete 1 25 yard lap on their front, and 1 25 yard lap on the back, without touching the walls or bottom of the pool for assistance.
Sample Practice:
Warm-up
50 Pull
100 Kick
200 Swim
Drills/Set
2 x 100 Kick on Side/Bk
4 x 50 One arm/333
6 x 75 25 fly/50 free :30 rest
8 x 25 Fly Race Pace :30 rest
Backpackers:
Our backpackers group is designed to introduce the concept of disciplined execution of tasks to improve their swimming capability.
Requirements to Join:
Candidate must show 100 IM competency, 200 IM ability, diving, turns, 5 x 100 Swim @ 2:15
Warmup
100 swim
200 kick
100 swim no fr
Fr drills
100 catchup
100 12k1p
100 6k1p
Br kick + glide
50 kick board and buoy on back
50 kick with buoy on back
50 4 count br swim
50 3 count br swim
Fins:
2 x 1 rd fr 1 rd choice
100 kick ez 2:30
4 x 50 desc 1-4 1:15
4 x 25 sprint all out. :50
100 swim ez 3:00
Base Camp:
Our Base Camp Crew looks to expand and train middle schoolers to be ready for a high school program
Requirements to Join:
200 IM competently
25 fly swim
25 br swim
Flip turn
Good Racing start
Legal Backstroke Start (and knowing their stroke count)
50 Bk (with flipturn)
3 x 100 Swim Pace 2:15 With :30 sec rest
Sample Practice
Threshold/Pace
Warmup:
100 SKIPS
Main - Free Threshold
Lane 1
6 x 100 @ 4:00
Lane 2
7 x 100 @ 3:00
Lane 3
10 x 100 @ 2:15
Think best time in 100 fr + 10-15 seconds
Br skills - kick progression
2 x 50 buoy and board on bk
2 x 50 br kick buoy on bk
2 x 50 br kick buoy on stomach
2 x 100 2k1p br
2 x 100 4 count glide br
Summit:
Summit Group looks to set the athlete on a path that will truly test their mettle and provide them an opportunity to approach their potential in the sport. Athletes in this group are expected to compete at the YMCA state level at least, with the goal being YMCA Nationals.
Requirements to Join: Proficiency in all 4 strokes, including the ability to swim a 400IM.
10 x 100 Kick @ 2:30
10 x 100 Swim Fr @ 1:45
Most Importantly: The desire to compete at their highest level
Sample Practice:
Green Group Practice
Spannungsbogen
Stretch At Home
Fr Quality Endurance
Warmup
100 choice orange
100 kick orange
150 bk, 10m off every wall white
6 x 50 15m uw gold :55 odds fr evens bk
3 x 75 6,7,8 kicks off each wall pink 1:20
25 UW
Quality Endurance - Broken 400’s fr
5 x Broken 400 Fr
5 x
4 x 100 Fr 1:30 Blue
100 EZ
UW Kick
20 x 25 UW gold fly kick w/ fins :40
Work the entire length of the kick from the chest through the spine down to releasing off the feet. Start your kick large and slow then speed it up as you go along. Hit both directions of the kick
Br Closer
3 x
50 442 white 1:25
50 3k1p pink 1:05
100 1:50 10 strokes a lap red
100 1:45, 11 strokes a lap blue - this is supposed to be very challenging.
200 ez CD orange
