Discoverers    Adventurers  |  Explorers Green  |  Explorers Black   |  

Seekers   |  Challengers   |  Performers  |  Seniors 

 


 

DISCOVERERS TRAINING GROUP                                                 

ContactCoach Paul Pechous & Coach Kim Berndt  

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 introducing the fundamentals of butterfly and breaststroke. Group emphasis is on stroke technique, racing starts, flip and transitional turns with an introduction to clock reading. Swimmers will be introduced to appropriate practice ettiquette and swim meet behavior expectations.

Eligibility Consideration Standards:

  • Legally and efficiently completes 50 yd Free and 50 yd Backstroke; has basic fundamentals of Butterfly and Breaststroke.
  • Swimmer understands body line and position in water

Practice Attendance Expectation:

  • 2 to 3 times per week.

Meet Participation Expectations:

  • 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:

  • 50s of all strokes

BACK TO TOP

 

 

 


 

ADVENTURERS TRAINING GROUP                            

ContactCoach Kari Mettenbrink-Rushlau

This is the next level ACE 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 continue learning clock reading with an introduction to interval training. Swimmers will continue working on practice and swim meet etiquette.

Eligibility Consideration Standards:

  • Officially completes legal 50 yd. races of Freestyle and Backstroke
  • Swimmer has solid body line and position in water
  • Swimmer has basic fundamentals of Butterfly and Breaststroke
  • Has attempted racing Breaststroke and Butterfly in sanctioned meets

Practice Attendance Expectation:

  • 2-3 times per week

Meet Participation Expectations:

  • 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:

BACK TO TOP

 

 

 


 

EXPLORERS GREEN TRAINING GROUP                                           

Contact: Coach Eric Samson

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 in March.

Eligibility Consideration Standards:  

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

Practice Attendance Expectations:

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

Meet Participation Expectations:

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

Meet Event Recommendations/ Expected Progressions:

 

 

BACK TO TOP

 

 

 


 

EXPLORERS BLACK TRAINING GROUP                                        

 

Contact: Coach Michael Stein

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 IMR and 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.

Eligibility Consideration Standards:  

Girls   Boys
SCY LCM EVENT LCM SCY
1:10.49 Y 1:20.29 L 100 Free 1:21.29 L 1:10.99 Y
2:35.39 Y 2:56.29 L 200 Free 2:57.49 L 2:34.59 Y
2:52.69 Y 3:17.09 L 200 IM 3:23.79 L 2:57.29 Y
Performance times are not the sole factor for group placement. See Training Group  Placement Philosophy information on pg. 8 of the ACE Handbook

Practice Attendance Expectations:

  • At least 3-4 days per week
  • 60% for the month

Meet Participation Expectations:

  • A minimum of five (5) short course meets of your choice, PLUS…
  • Qualifier meets AND/ OR Championship meets in March and July
  • A minimum of two (2) long course meets of your choice

Meet Event Recommendations/ Expected Progressions:

 

 

BACK TO TOP

 

 

 


 

SEEKERS TRAINING GROUP                                                        

ContactCoach Kim Berndt

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 IMR and IMX Challenges and to race in the qualifier meet and/ or the championships at the end of each season, if qualified.

Eligibility Consideration Standards:  

Girls   Boys
SCY LCM EVENT LCM SCY
1:03.09 Y 1:12.09 L 100 Free 1:09.69 L 1.00.89 Y
2:17.49 Y 2:36.19 L 200 Free 2:32.19 L 2:12.49 Y
2:34.49 Y 2:55.59 L 200 IM 2:51.89 L 2:30.69 Y
Performance times are not the sole factor for group placement. See Training Group  Placement Philosophy information on pg. 8 of the ACE Handbook

Practice Attendance Expectations:

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

Meet Participation Expectations:

  • 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:

  • All IMR and IMX events for their age group / ACE Iron Otter events
  • 100s and 200s of all strokes
  • 100, 200 & 400 Individual Medleys, based upon age 
  • Distance Freestyle Events
    • 500yd / 400m
    • 1000yd / 800m OR 1650yd / 1500m

Dryland Training Expectation:

  • At coach’s discretion.

 

BACK TO TOP

 

 


 

 

CHALLENGERS TRAINING GROUP                                                               

ContactCoach 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.  

Eligibility Consideration Standards:  

Girls   Boys
SCY LCM EVENT LCM SCY
1:00.49 Y 1:08.99 L 100 Free 1:04.49 L   56.29 Y
2:10.39 Y 2:29.39 L 200 Free 2:20.59 L 2:02.59 Y
2:25.49 Y 2:47.79 L 200 IM 2:38.29 L 2:17.09 Y
Performance times are not the sole factor for group placement. See Training Group  Placement Philosophy information on pg. 8 of the ACE Handbook

Practice Attendance Expectations:

  • 4 - 5 days per week
  • 80% minimum for the month.
  • Dual sport athletes must make arrangements with training group coach to attend at least two (2) practices/ week during the second sport season.

Meet Participation Expectations:

  • Non-high school swimmers - a minimum of seven (7) short course meets of your choice
  • High school swimmers - a minimum of three (3) short course meets of your choice
  • A minimum of three (3) long course meets of your choice
  • Midwestern LSC Qualifier meets and/ or Championship meets in March & July (applies to both HS & non-HS swimmers)

Meet Event Recommendations/ Progressions:

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

Dryland Training Expectation:

  • At coach’s discretion.

 

BACK TO TOP

 

 


 

 

PERFORMERS TRAINING GROUP                                                                 

 

ContactCoach Carter Kennell 

Performers is a year round training commitment group consisting of swimmers striving to reach higher competitive level goals (ie. placing in top 16 at high school conference & state championships; striving for Speedo Sectional level meet qualifying times). The focus of this group is on the continuation of aerobic, anaerobic and interval training. 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. Athletes are strongly encouraged to be self-reliant and take responsibility for more aspects of their training and competition goals. 

Eligibility Consideration Standards:  

Girls   Boys
SCY LCM EVENT LCM SCY
  58.99 Y 1:07.89 L 100 Free 1:01.69 L   53.49 Y
2:08.09 Y 2:26.19 L 200 Free 2:14.89 L 1:56.99 Y
2:22.99 Y 2:44.49 L 200 IM 2:31.39 L 2:10.09 Y
Performance times are not the sole factor for group placement. See Training Group  Placement Philosophy information on pg. 8 of the ACE Handbook

Practice Attendance Expectations:

  • 5 days per week
  • 90% minimum for the month.
  • Dual sport athletes must make arrangements with training group coach to attend at least three (3) practices/ week during the second sport season.

Dryland Training Expectation:

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

Meet Participation Expectations: 

  • Non-high school swimmers - a minimum of seven (7) short course meets of your choice
  • High school swimmers - at least three three (3) short course meets of your choice
  • Midwestern LSC Qualifier meets and/ or Championship meets in March & July (applies to both HS & non-HS swimmers)
  • Spring & Summer Sectionals meets, if qualified.
  • A minimum of three (3) long course meets of your choice

Meet Event Recommendations:

  • Carry full & well rounded event load at each meet based upon target goals
  • 100s and 200s of all strokes
  • 200 & 400 Individual Medleys
  • Distance Freestyle Events
    • 500yd / 400m
    • 1000yd / 800m OR 1650yd / 1500m

 

BACK TO TOP

 

 


 

SENIORS TRAINING GROUP                                                                                         

ContactCoach Kim Berndt

 

This group is for highly dedicated, competitve swimmers for whom swimming is a priority. Athletes in this group are striving for elite level performances at national level meets: Sectionals, Futures, Jr. Nationals, Nationals. Swimmers in this group must have current Sectionals qualifying times in multiple events. Commitment to travel meets is expected.

Time management is crucial to balance the demands of a rigorous training program with school work. Weekday scheduled practices (includes a combination of AM & PM practice times) and Saturday morning practice attendance required unless arrangements are communicated/ arranged with Coach Kim.

Goal development becomes a key component for seasonal and daily planning. Athletes are strongly encouraged to be self-reliant and take responsibility for more aspects of their training and competition goals. 

The training focus is on detailing and refining stroke mechanics with an integration of multiple training methods and intense training to help athletes achieve their goals.  

Eligibility Consideration Standards:  

Girls   Boys
Swimmers in this group must have multiple, current Region VII Sectionals qualifying times.
SCY LCM EVENT LCM SCY
  54.69 Y 1:03.59 L 100 Free   58.09 L   49.69 Y
1:59.09 Y 2:16.99 L 200 Free 2:06.99 L 1:49.09 Y
2:16.49 Y 2:34.99 L 200 IM 2.22.99 2:03.99 Y
Performance times are not the sole factor for group placement. See Training Group  Placement Philosophy information on pg. 8 of the ACE Handbook

Practice Attendance Expectations:

  • 5-6 days per week
  • 95% minimum for the month.
  • Dual sport athletes must make arrangements with training group coach to attend at least three (3) practices/ week during the second sport season.

Dryland Training Expectation:

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

Meet Participation Expectations: 

  • At least three (3) short course meets of your choice OR at coach's discretion 
  • Spring & Summer Sectionals in March & July
  • National level meets, if qualified.
  • Midwestern LSC Qualifier meets and/ or Championship meets in March & July (applies to both HS & non-HS swimmers)
  • A minimum of three (3) long course meets of your choice, one of which must be MW Championships if not attending a higher level meet.

Meet Event Recommendations:

  • Carry full & well rounded event load at each meet based upon target goals established with Coach Kim Berndt

 

 

BACK TO TOP

 

 

SaveSave

SaveSave