Seniors  |  Performers  |  Challengers  |  Seekers  |  

Explorers Black   |  Explorers Green   |  Discoverers II  |  Discoverers I

 


SENIORS  TRAINING GROUP ( M - Sat, plus AM )                                                          Contact: Coach Jay Thiltgen

 

This group is for select level swimmers for whom swimming is a year round training priority. Seniors in this group are striving for personal excellence and elite level performances at national level meets. Team travel is expected.  Time management is crucial to balance the demands of a rigorous training program with school work. The focus is on detailing and refining stroke mechanics and intense training to help athletes achieve their goals along with intense dryland training, with an integration of multiple training methods.

 

Qualifying Performance Standard:

  • 17-18 “AA” time in either the 100 or 200 Free; and at least three (3) additional 17-18 “AA” time in the various strokes/ events OR at coach’s discretion.

 

Practice Attendance Requirement:

  • Year round dedication required.

  • 95% for the month minimum, 5 to 6 days per week on average.

  • Weekday scheduled practice (includes a combination of AM & PM practice times) and Saturday morning practice attendance required unless arrangements are communicated/ arranged with Coach Thiltgen.

 

 

Dryland Expectation:

  • Athletes are expected to participate in an approved dryland training program (ex. First Pick Performance or comparable with coach approval).

Meet Participation Expectations: (At Coach’s discretion)

 

  • Minimum of three (3) short course meets of your choice

  • PLUS, Championship meets expected in both short course/ long season seasons;  Sectional / National level meets, if qualified.

  • A minimum of three (3) long course meets one of which must be championships.

 

 

 

 

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PERFORMERS TRAINING GROUP  ( M - Sat, some AM )                                    Contact: Coach Kim Berndt

 

Performers is a year round training commitment group consisting of regional/ national level swimmers. The focus is on intense pool and dryland training with an integration of multiple training methods. Conditioning is a vital component to performance in conjunction with detailed attention to stroke mechanics, racing strategy and analysis.  Goal development becomes a key component for seasonal and daily planning. Swimmers will target multiple meets as goal markers and striving for Speedo Sectional level meet qualifying times.  Athletes are encouraged to be self-reliant and take responsibility for more aspects of their training and competition.

 

Qualifying Performance Standard:   

  • 15-16 “A” time in either the 100 or 200 Free; and at least three (3) additional 15-16 “A” time in the various strokes/ events or at coach’s discretion.

Practice Attendance Expectation:

  • Year Round commitment; 5 to 6 days per week, 85% minimum for the month.
  • Dual sport athletes must attend at least 3 practices/ week during the second sport season.

Dryland Expectation:

  • Athletes are strongly encouraged to participate in an approved dryland training program (ex. First Pick Performance or comparable with coach approval).

Meet Participation Expectation: (At Coach’s discretion)

  • Non-high school swimmers - a minimum of seven (7) short course meets of your choiceA minimum of three (3) long course meets, one of which must be championships in July.
  • Sectional meets, if qualified.
  • PLUS…The short course Qualifier meet and/ or Championship meet in March (HS & non-HS),
  • High school swimmers - a minimum of three (3) short course meets of your choice

Meet Event Recommendations:

  • Carry well rounded event load at each registered meet

 

 

 

 

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CHALLENGERS TRAINING GROUP  ( M - F )                                                   Contact: Coach Eric Samson

 

Challengers serves as the next developmental step for those striving to achieve the elite level performance training and racing.  Focus is on refining stroke mechanics and racing starts and turns., Increasing aerobic, anaerobic and interval training. Long-term and short-term goal setting will be continued and competitive mental training introduced. Athletes are encouraged to be self-reliant and taking responsibility for more aspects of their training and competition. Swimmers in this group are expected to race in the qualifier meet and/ or the championships at the end of each season, if qualified.  

Qualifying Performance Standard:

  • 13-14 “BB” time in either the 100 or 200 Free; and at least three (3) additional 13-14 “BB” time in the various strokes/ events or at coach’s discretion.

Practice Attendance Expectation:

  • 4 - 5 days per week, or 75% minimum for the month.

Dryland Expectation:

  • At coach’s discretion.

Meet Participation Expectation:

  • Non-high school swimmers - a minimum of seven (7) short course meets of your choice
  • A minimum of three (3) long course meets one of which must be qualifiers/ championships in July.
  • PLUS…The short course Qualifier meet and/ or Championship meet in March (HS & non-HS),
  • High school swimmers - a minimum of three (3) short course meets of your choice

Meet Event Recommendations/ Progressions:

  • 100s and 200s of all strokes
  • All USA Swimming IMR and IMX Events
  • Distance Freestyle Events (500yd/ 400m AND 1000yd/ 800m OR 1650yd / 1500m)
  • 200 & 400 Individual Medleys

 

 

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SEEKERS TRAINING GROUP  ( M - F                                                          Contact: Coach Evan Persson

 

The Seekers group is the bridge between the introductory groups and ACE’s elite level performance training groups. The focus is on continued refinement of stroke mechanics, improvement of starts and turns and an increase in aerobic, anaerobic and interval training.  Long-term and short-term goal setting and racing strategy will be introduced.  Swimmers in this group are expected to complete the ACE Iron Otter and to race in the qualifier meet and/ or the championships at the end of each season, if qualified.

Qualifying Performance Standard:

  • Legally complete 200 yd. of all strokes and the 400 IM.
  • Minimum of four 13-14  “B” times in the various strokes/ events or at coach’s discretion.

Practice Attendance Expectation:

  • At least 3-4 days per week, or 70% minimum for the month.

Meet Participation Expectation:

  • A minimum of six (6) short course meets of your choice, PLUS…
  • A minimum of three (3) long course season meets of your choice.
  • The short course Qualifier meet and/ or Championship meet in March, and

Meet Event Recommendations/ Expected Progressions:

  • 100s and 200s of all strokes
  • All ACE Iron Otter Events
  • Distance Freestyle Events (500yd/ 400m AND 1000yd/ 800m OR 1650yd / 1500m)
  • 200 & 400 Individual Medleys

 

 

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EXPLORERS BLACK TRAINING GROUP  ( M - F                                         Contact: Coach Carter Kennell

The emphasis for Explorers Black is continuation of stroke development in all four competitive strokes, mastering starts and turns, and developing endurance for more 200 stroke events. Race preparation is continued in this group. Swimmers will further working on swim meet etiquette and communication with coaches at practices and meets.  USA Swimming IMX challenge events completion is expected. Swimmers in this group must participate in the LSC qualifier meet and/ or LSC championship meet at the end of the short course season.

Qualifying Performance Standard: Legally complete 50 yd. of all strokes and the 200 IM.  Minimum 11-12  “B” motivational age group time in the 50 Free and/ or 50 or 100 Strokes or at coach’s discretion

Practice Attendance Expectation:

  • At minimum, 3 days per week, or 60% for the month.

 

Meet Participation Expectation:

  • A minimum of five (5) short course meets of your choice, PLUS…
  • A minimum of two (2) long course meets of your choice.
  • The short course Qualifier meet and/ or Championship meet in March, and

Meet Event Recommendations/ Expected Progressions:

  • 50s & 100s of all strokes
  • All USA Swimming IMX Events
  • 500yd Free / 400m Free
  • 100 & 200 Individual Medleys
  • 200 Free and strokes of choice

 

 

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EXPLORERS GREEN TRAINING GROUP  M - F                                            Contact: Coach Jenna Foiles

 

The emphasis for Explorers Green is continuation of stroke development in all four competitive strokes, mastering starts and turns, and developing endurance for more 100 and 200 stroke events. Race preparation is introduced in this group. Swimmers will continue working on swim meet etiquette and communication with coaches at practices and meets.  USA Swimming IMR challenge events completion is expected. Swimmers in this group must participate in the LSC qualifier meet and/ or LSC championship meet at the end of the short course season.

Qualifying Performance Standard:    

  • Legally complete 50 yd. of all strokes and the 200 IM.

Practice Attendance Expectation:

  • At minimum, 3 days per week, or 60% for the month.

Meet Participation Expectation:

  • A minimum of four (4) short course meets of your choice, PLUS…
  • A minimum of two (2) long course season meets of your choice.
  • The short course Qualifier meet and/ or Championship meet in March, and

Meet Event Recommendations/ Expected Progressions:

  • 50s & 100s of all strokes
  • All USA Swimming IMR Events
  • 200 Free
  • 100 & 200 Individual Medleys

 

 

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DISCOVERERS II TRAINING GROUP  ( MWF )                                                 Contact: Coach Ella Hustad

 

This is next level novice group for swimmers discovering the world of competitive swimming. The main focus of the group is on continuing the proficiency of freestyle and backstroke and building endurance, and developing a more efficient breaststroke and butterfly. Swimmers will be capable of racing starts, flip turns and transition turns and master clock reading with an introduction to interval training. Swimmers will continue working on swim meet etiquette.

Qualifying Performance Standard:

  • Officially completes legal 50 yd. races in all four strokes and the 100 IM in  sanctioned competition.

Practice Attendance Expectation:

  • 2-3 times per week.

Meet Participation Expectation:

  • A minimum of four (4) short course meets of your choice, and
  • two (2) long course season meets of your choice

Meet Event Recommendations/ Expected Progressions:

  • 50s of all strokes
  • 100 Free and stroke(s) of choice
  • 100 Individual Medley

 

 

 

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DISCOVERERS I TRAINING GROUP  MWF )                                                 ContactCoach Viola Currie

 

 

This is a novice level group for the swimmer discovering the world of competitive swimming. The main focus of the group is on increasing the efficiency of freestyle and backstroke, and continuing the basics of breaststroke and butterfly. Group emphasis is on stroke technique, racing starts, flip and transitional turns with an introduction to clock reading. Swimmers will be introduced to swim meet expectations and behaviors.

Qualifying Performance Standard:

  • Legally completes 50 yd Free and 50 yd Backstroke; has basic fundamentals of 25 yd Breaststroke and  25 yd. Butterfly.

Practice Attendance Expectation:

  • 2 to 3 times per week.

Meet Participation Expectation:

  • A minimum of two (2) short course meets of your choice, and
  • two (2) long course season meets of your choice

Meet Event Recommendations/ Progressions:

  • 25s of all stroke (for swimmers 8 & Under)
  • 50s of all strokes

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