Winter Jersey Storm Swimming Training Groups

 

Mini

Physical Development    

A developmental group with a focus of introducing swimmers, primarily aged 8 and under, to fundamentals and technical instruction in a fun, positive environment. Swimmers will be taught basic skills such as: push offs, streamlines, breakouts, kicking (on the surface and underwater), and sculling. The main focus of the group will be for swimmers to learn proper technique in the competitive strokes of freestyle and backstroke with an introduction to breaststroke, butterfly and race starts. Once the swimmer is legal in freestyle and backstroke, the swimmer will be encouraged to enter and participate in team meets in those events/strokes. Coaches will incorporate relays and games into practices to accustom swimmers to joys of racing and competition. 

Dryland

Swimmers will develop motor skills through stretching and games that involve running, crawling, Jumping, skipping, etc.

Character Development

As a developmental group, swimmers will be introduced to the following concepts: 

  • They are part of a team and have respect for their teammates. 
  • Listen to recommendations from their coach and try to make the appropriate changes. 
  • Understands team rules and consequences for breaking them

The swimmer will also be taught the value of work ethic and discipline by:

  • Putting away all equipment they used
  • Being ready to start practice on time
  • Giving coach their undivided attention
  • Showing respect for the facilities and equipment

  • Doing the workout in its entirety i.e. swimming all the way to the wall, not walking on the bottom, etc.

Advancement Criteria to Bronze    

Swimmers must be able to exhibit the following:​

  • Proper and legal technique in Freestyle and Backstroke
  • Attend 75% of practices
  • Attend minimum of one team meet/function each month
  • Maintain a positive ‘Can Do’ attitude

Bronze 

Physical Development

In continuation from Mini group, swimmers will be taught proper technique in the competitive strokes of breaststroke and butterfly in a fun, positive environment. They will also be introduced to more complex skills such as: flip turns, open turns, finishes, pull outs, racing starts and how to read the pace clock. Once the swimmer is legal in breaststroke and butterfly, they will be encouraged to enter those events/strokes in addition to freestyle and backstroke events at team meets. Coaches will incorporate race 25’s, relays and games to encourage the joys of racing and competition.

Dryland

Introduction to games and activities that include kicking, throwing, catching, hopping, jumping, skipping, running and crawling.

Character Development

In addition to the concepts from Mini Group, swimmers will be taught the following: 

  • Doing sets in their entirety i.e. not stopping in the middle and skipping laps 

The swimmer will also be taught the value of work ethic and discipline by:

  • Having all needed equipment with them each day
  • Being ready to start practice on time
  • Giving coach their undivided attention
  • Showing respect for the facilities and equipment

Advancement Criteria to Silver 1

Swimmers must be able to exhibit the following:

  • Proper technique in all four competitive strokes
  • Proper starts, turns and finishes
  • Attend a minimum of one team meet/function each month
  • Attend 75% of practices
  • Be on time each practice
  • Maintain a positive ‘Can Do’ attitude

 

 

Silver

Physical Development

Primary emphasis of this group is on the continued development of the four competitive strokes, starts, turns, and finishes. Additionally, swimmers will be introduced to the individual medley and the proper turns for that race. Swimmers will begin to learn the science of training competitive swimming through the introduction of aerobic conditioning and gradually more complex sets using the pace clock. The goal of this group is for swimmers to train 50’s of the four competitive strokes and 100 Individual Medley. Coaches will incorporate race sprints, relays and challenges to encourage swimmer enjoyment of competition and meets.

Swimmers will be introduced to test sets designed to track their progress in aerobic endurance and skill in all four strokes. Coaches will use these sets to evaluate swimmers for advancement into the Silver 2 Group. 

Test Sets to Advance to Gold Group

6 x 100s Free on 2:10

6 x 100 IM’s on 2:30

Dryland

Stretching/Flexibility routine with introduction to linear/lateral movements. Swimmers will continue to participate in exercises/games that involve throwing, hopping, jumping, running, skipping and crawling.

Character Development                                 

In addition to all characteristics learned from Bronze group, swimmers will be introduced to the following: 

  • Demonstrates an understanding of sportsmanship
  • Treats teammates,parents, and coaches like he or she would want to be treated
  • Talks to coach immediately before and after races

The swimmer will also be taught the value of work ethic and discipline by:

  • Leaving on time during sets
  • Leave five seconds behind the swimmer in front of them
  • Start and finish at the wall
  • Swims all sets in the prescribed manner (i.e. doesn’t pull on kicking sets, performs all turns legally, etc.)

 

Advancement Criteria to Gold Group

  • Complete the test set with proper technique in all four competitive strokes and...
  • Proper starts, turns and finishes
  • Attend a minimum of one team meet/function each month and compete in all events designated by the coach
  • Attend 80% of practices
  • Be on time each practice
  • Maintain a positive ‘Can Do’ attitude

Gold     

Physical Development

Practice emphasis is placed on continuing stroke development as well as building an aerobic conditioning base needed for competition. Swimmers are introduced to more complex and detail oriented training sets. Race training and strategy become a more important part of daily practices with an emphasis on improvement in the areas of technique, fundamentals, race IQ and a passion for competition. The goal of this group is for swimmers to gain experience and get introduced to training 100’s of strokes, 200 Free, 500 Free and 200 IM to have a wider variety of events that continue to encourage the growth mindset. Coaches will begin to introduce goal setting and seasonal planning to swimmers.

Swimmers in this group will be given monthly test sets to determine progress in aerobic conditioning of all four strokes in preparation for advancement to Junior group.  Swimmers must complete the following sets under the intervals with precision and skill.

Test Sets to Advance to Junior Group

8 x 100s Free on 1:40

8 x 100s IM on 2:00

Dryland

Swimmers begin to expand on a wider variety of strength and flexibility exercises. Swimmers will be introduced to circuit style training and plyometric exercises. 

Character Development

As a continued progress in the Sportsmanship-Championship mindset, swimmers will be taught to be knowledgeable about qualifying times for the highest level of competition as well as finals.

Work ethic and self- discipline:

  • Swimmers will be taught to avoid being affected by negative behavior of teammates
  • Take ownership of attendance, performance in practice and meets and habits that affect that performance
  • Taught the traits of being a positive leader and the endeavors to become one

Advancement Criteria to Junior Group

  • Complete the test set with proper technique in all four competitive strokes and...
  • Proper starts, turns and finishes
  • Understands and emphasizes the importance of underwater kick
  • Attend all team meet/function each month and compete in all events designated by the coach
  • Attend 80% of practices
  • Be on time each practice 

Junior

Physical Development

The top group of Storm’s age group program and designed to prepare swimmers for Senior level swimming. Emphasis is to continue to improve stroke mechanics and endurance of all four competitive strokes and the individual medleys. Swimmers are training and preparing for the 200s of each stroke, the 200 and 400IM, as well as the distances of 500/1000/1650 Freestyle. Swimmers will go through goal setting and seasonal planning with their coach to support swimmers in balancing daily obligations. Swimmers are encouraged to try all competitive events to gain experience and work towards determining the swimmers strongest events. 

Swimmers in this group will be given monthly test sets to determine progress in aerobic conditioning of all four strokes in preparation for advancement to the Senior group. Swimmers must complete the following sets under the intervals with precision and skill.

Test Sets to Advance to Senior Group

5 x 200s Free on 2:50

5 x 200s IM on 3:15

Dryland

Swimmers will be introduced to a variety of exercises rotated through a training plan. Low weight, high reps for the swimmers to develop movement mastery and swimmers are taught good aquatic posture.

Character Development

As a member of Storm’s top age group, swimmers will be taught the importance of being a role model and leader by example for the younger swimmers. 

Work ethic and self-discipline:

  • Swimmers will learn the value of nutrition, hydration, rest, time management and the short term/long term effects they have on daily/seasonal performance

Advancement Criteria to Senior Group

  • Complete the test set with proper technique in all four competitive strokes and...
  • Proper starts, turns and finishes
  • Understands and emphasizes the importance of underwater kick and form.
  • Attend all team meets/functions each month and compete in all events designated by the coach
  • Attend 80% of practices
  • Is punctual by showing up to practices and meets on-time, demonstrating they are ready to begin swimming/drylands before the planned starting time.
  • Maintain a positive ‘Can Do’ attitude
  • Has the ability to take their heart rate
  • Understands the relationship between heart rate and effort

Senior

Physical Development

Emphasis of this group is to build and add upon the fundamentals and stroke techniques learned from the age group program. Swimmers will gain extensive knowledge in the science of training at daily practices and race strategy for peak performance at meets. Over time, swimmers will determine their strongest strokes/events by gaining experience in trying all races the sport has to offer.

Senior swimmers will go through goal setting, seasonal planning, nutritional analysis and a strength training program geared towards the swimmers’ specific needs. At this point, swimmers will be encouraged to commit fully to the training program in order to see the full benefits.

Swimmers in this group will be given monthly test sets to determine progress in aerobic conditioning of all four strokes in preparation for advancement to the Senior Elite group. Swimmers must complete the following sets under the intervals with precision and skill.

Character Development

As a member of the senior group, swimmers will be expected to demonstrate leadership responsibilities by working with younger swimmers.

Expectations of Senior swimmers

  • Complete the test set with proper technique in all four competitive strokes and...
  • Proper starts, turns and finishes
  • Understands and emphasizes the importance of underwater kick
  • Attend all team meets/functions each month and compete in all events designated by the coach
  • Attend 90% of practices
  • Be on time each practice
  • Maintain a positive ‘Can Do’ attitude

Some more Advancement Details

The coaching staff will regularly evaluate swimmers in order to determine which group is recommended for his or her ability level. Swimmers may be asked to move up mid-season if he or she begins to advance well beyond the expectations of the current group, however most group advancements occur between seasons. If a swimmer is interested in moving from their current swim group and into a higher group, he or she should be in constant communication with his or her coach in order to (1) express interest and (2) have an understanding of what he or she needs to improve in order to advance.

Basic criteria coaches look for in swimmer advancement is listed below:

1. Attendance- Attendance to practice is expected and a top criteria for advancement. Swimmers are expected to commit to the practice and meet schedule of their respective groups. In order to manage and handle the increased workload of the next group up, swimmers must show a commitment to the schedule of their current group.

2. Swimmer Attitude/Maturity- Swimmers must display a positive ‘Can Do’ attitude and maturity level that matches or exceeds the next group up.

3. Stroke Mechanics- Swimmers must display proper stroke mechanics for all strokes, including but not limited to: breathing patterns, turns, starts, finishes, breakouts, as well as proper mechanics for the four competitive strokes.

4. Practice Pace/Effort- Swimmers should be leaders in his or her lane: knowing intervals, leaving for sets on time, knowing the current set/how many reps have been completed, pace/times effort should be reminiscent of the next higher group.