GREATER NEBRASKA SWIM TEAM -

CAPITAL AQUATIC LEAGUE

 

 

GNST- Group Expectations

The ages listed within each group are a rough guideline and swimmers will be placed in groups primarily on their ability and what they are working towards. 

White:                Age:  5-10 years

Prerequisite:     Complete 25 yds. of free or back unassisted

Participation:    Attend 2 practices/week

             Compete in a minimum of one, in-town meet to gain experience with racing, and the Championship meet (if qualified)

Expectations:    Working to become legal in all 4 strokes

                          Mastering freestyle turn, starts from the blocks

 

Pink:                   Age:  7-11 years

Prerequisite:     Proficient in all 4 strokes, freestyle turn, starts from the block

                          Complete 50 yds. of free, back, breast, and 25 yds. of fly

Participation:    Attend 2-3 practices/week

                          Compete in several in-town meets, a minimum of one out of town meet and the Championship meet (if qualified)

Expectations:    Able to complete 200 yds. of free, 100 yds. of back, breast &IM legally

                          Mastering backstroke turn

 

Gray:                  Age:  9-14 years

Prerequisite:     Able to complete 200 yds. of free, 100 yds. of back, breast &IM legally, 

 50-75 yds. fly

                           Proficient in starts and turns

Participation:    Attend 3-4 practices/week, optional Saturday mornings, two-a-days during summer

                          Compete in all in-town, most out-of-town meets, and Championships (if qualified)

Expectations:    Able to complete 200 yds. of free, back, breast, IM, and 100 yds. of fly

        Working towards completing an IMR score and building their IMX score

                          Working towards Championship, All Stars and Zones cuts

                          Understand the concept of interval training and pace work

 

Silver:                 Age:  12-15 years

Prerequisite:     Competes in the 200s of stroke and 500 Free, completed IMR score 

Participation:    4 practices/week and Saturday morning practices, two-a-days during summer

                          Competes in all in town meets, most out of town meets, and all minimum time standard meets– including Championships, All Stars and Zones. 

Expectations:    Completed IMX score, competing at Championships, striving to compete at Zones & All-Stars

 

Black:                 Age:  13+ years

Prerequisite:     Has completed their freshman season of High School Swimming and has a completed IMX score

Participation:    5 practices/week and Saturday mornings, two-a-days during summer

            Compete in all in town and out of town meets, and all minimum time standard meets– including Championships and Sectionals (if qualified)

Expectations:    Updates IMX score annually, proficient in IM training, competes in 200s of stroke, distance free and 200/400 IMs

 

Gold:                    Age:  14+ years

Prerequisites:    Has completed their freshman season of High School Swimming, has a completed IMX score, has obtained a Sectionals “Bonus” cut

Participation:     5-6 practices/week including Saturday mornings and two-a-days in summer

Expectations:     Compete in 90% of all qualified meets, including travel meets and Championships

                           Compete at highest level meets: Sectionals, Futures, Junior/Senior Nationals

 

Team Expectations: 

Shows up on time, helps set up/tear down pool for practice, intentional with timeliness

Understands the concept of goal setting and working towards meeting goals

Has a commitment to the sport of swimming and GNST

Competes in all qualified meets–is attentive to the meet schedule and outside conflicts

Understands what it means to be a teammate–helps create a positive and safe atmosphere