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