Creating an environment where success is inevitable

Sandhills Sandsharks USA Swimming Squads 2021-2022

 

The Sandsharks have recently restructured our program.   The program is designed with an educational curriculum in mind.  

Each group is a stage of learning for the swimmer.



The group standards will continue to evolve over the next few years to help solidify the best curriculum for swimmer progression.  All groups require the swimmer to
*have respect for the culture, coach and teammates. 
*have and exercise active listening skills
*have self discipline to behave independent away from parent
*demonstrate /maintain skills of current group and lower level groups
(all times listed below are Short Course Yards (SCY))
*signed swimmer code of conduct


The basic group descriptions are:

*Developmental = Developmental
*Training = Age Group
*Competitive = Senior


The Developmental groups are designed to teach basic mechanics of competitive swimming strokes, and basics.  These groups offer a great transition from swim lessons, summer league or general interest in the sport of swimming, to more independent swimming.  Attendance to our Developmental Program is normally 2 –3 practices / week.  Swimmers of this group will attend DEVELOPMENTAL SWIM MEETS.  These meets are usually on Saturday’s for about 2 hours.  These meets will teach the swimmers and parents the rules and flow of a sanctioned USA Swim meet.   Sanctioned USA Swim meets are available to most Developmental level swimmers.  Developmental BRONZE, SILVER and GOLD


DEVELOPMENTAL  BRONZE
Requirements:  Swim 2 x 25 yards / meters (unassisted one on stomach and one on back)
Summer league experience preferred (not required)
Practices offered: 2 practices per week 40 minutes
 
DEVELOPMENTAL BRONZE will focus on learning the basic mechanics of 3 of the competitive strokes (Free / Back & Fly), through the use of drills and games.  Learn the rules and procedures for a group / team practice.  The DEVELOPMENTAL BRONZE group may register for selected swim meets on the meet calendar.  Their primary competitive distances include 25—50 yards.  Racing starts at swim meets will be performed from the side.


DEVELOPMENTAL SILVER 
Requirements:  Swim 25 yards free & back, swim at least 25 yards of fly.  Perform circle swim with the group during practice.  Demonstrate Free or Backstroke open turns.
Summer league experience preferred (but not required).  Learn to read the pace clock and proper send offs from the walls.

Practices offered: 2 practices per week - 50 mins

DEVELOPMENTAL SILVER participants will focus on continued learning of proper swimming technique.  Adding Brst swimming technique to complete the 4 competitive strokes.  The DEVELOPMENTAL SILVER group may register for selected swim meets on the meet calendar.  Their primary competitive distances include 25, 50 and possibly 100 freestyle.  Racing starts at swim meets will be performed from the side.


DEVELOPMENTAL GOLD
Requirements: Swim 100 yards Free, 100 Back, 100 IM, 50 Brst or Fly, perform basic turns, circle swim with the group during practice.  Demonstrate clock reading skills and understand basic send off intervals.   Controlled start from side of the pool (holding streamlines)
Practices offered: 3 practices per week (50 mins / 1 hour)
Practices recommended: 2 minimum (per week)
Participation in a minimum of 5-6 meets per year  (sanctioned and developmental)

DEVELOPMENTAL GOLD will continue to progress with their technique.   The DEVELOPMENTAL GOLD swimmers may register for selected swim meets on the meet calendar.  Their competitive distances include 50 of all strokes, 100 freestyle, 100 backstroke and 100 IM.  Swimmers will learn to perform starts from the block in this group.




The Age Group levels are designed to utilize proper technique in a training / aerobic environment.  The Age Group Program will teach key fitness concepts including heart rate and basic nutrition.  The Age Group Program will utilize proper dry-land / stretching exercises to increase participant athleticism.  Age Group swimmers will demonstrate clock reading skills (calculate intricate send offs and calculate personal times per swim).  Participants of the Age Group Program may also be involved with other sports programs (either school or community).  Increase proficiency with selected training equipment.  Attendance to our Age Group Program is roughly 4 - 5 practices per week.  Age group swimmers are expected to attend swim meets. Age Group Bronze, Silver, Gold and Senior Bronze 

AGE GROUP BRONZE
Requirements: Swim 100 IM and 100 Freestyle demonstrating controlled breathing and a 50 of all other strokes. 
Practices offered: 4 days per week (1 hour)  (including 2 days of dryland @ 20 min)
Practices recommended: 3 per week

AGE GROUP BRZ swimmers will increase their aerobic fitness level through continued use of proper technique.  AGE GROUP BRZ will also continue learning concepts and strategies of competitive swimming.  AGE GROUP BRZ will begin using snorkel and tempo trainers.  AGE GROUP BRZ swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances are 50’s and 100’s of stroke and 200’s of freestyle and backstroke.


Sample Training Sets:
4 x 100 Free @2:30
3 x 100 IM @2:45
3 x 100 Free kick @3:00
2 x 100 IM kick @3:10
2 (4x50 swim) (2fly+2 fr and 2br+2fr) @1:25

 

AGE GROUP SILVER 
Requirements:  200 freestyle controlled breathing (including in and out of turns).  Calculate complex send off intervals.  Show proficient use of snorkels and tempo trainers.  Swim 100 yards of another stroke other than freestyle (or backstroke).  Perform the 200 IM.

Swimmers should achieve the:

These Standards in a swim meet (200 Free +200IM + 100 Back & 100 Brst or Fly)
Practices offered: 5 days per week (1 hour: 15mins)  (including 2 days of dryland @ 20min)
Practices recommended: 3 practices per week
Participation in meets: a minimum of 1 per month (sanctioned preferred) should participate in swim meets to help build competitive basics.

AGE GROUP SILVER swimmers will increase their aerobic training.  AGE GROUP SILVER swimmers are expected to work with coaches to develop, outline and achieve goals.  (swimming, dry-land and academics).  AGE GROUP SILVER swimmers will continue learning concepts and strategies of competitive swimming.  AGE GROUP SILVER swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances include 50’s, 100’s, 200’s and the 500 Freestyle.

Sample training test sets:
3 x 200 Free (rest 20 seconds @~ 3:50)
4 x 100 Free @1:55
4 x 100 IM @ 2:30
6 x 100 Free kick @ 3:00 (hold under 2:30 mins)
4 x 100 IM kick @3:00 (hold under 2:40 mins)
2x (4 x 50)  (4 x fly and 4 x breaststroke) @1:30

 

Dryland (all with proper technique):
20 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
30 seconds Low plank & hollow-body holds (no loss of technique)
30 proper squat mechanics (15 with medball / 15 without medball)
10x Crossover bird-dog (no loss of balance)
At least 10 Burpees per minute


AGE GROUP GOLD
Requirements:  GOLD swimmers will begin to make the transition from training into the competitive stages of our sport.  The competitive stages include more individualized race strategies.   Swimmers of the Age Group Gold will demonstrate a mastery of additional training equipment (such as snorkel and tempo trainers).
Requirements: Swim 500 Freestyle (using controlled breathing pattern, including in and out of turns).  Swim 200 IM, swim a 100 of all 4 competitive strokes. 

 

AG-GOLD swimmers should have a strong IMX score (for their age group)
Swimmers should have all performed the events for a 13 – 14 IMX Score
Practices offered: 5 days per week (1.5 hours) + (Monday - Thursday + Saturday) (including 2 days of dryland @ 30 min)
Practices recommended: 3-4 per week (including Saturday)
Participation in meets: a minimum of 1 meet per month

Sample Training sets:
8 x 100 Free @ 1:45
5 x 300 Free Swim @5:20
4 x 200 IM @3:30
8 x 50 IM Order Swim @ 1:05
6 x 100 Fr Kick @2:30 (holding 2:00 mins)
6 x 100 IM Kick @2:40 (holding 2:20 mins)

 

Dryland (all with proper technique):
30 Push ups less than 1 minute
1 minute seconds of proper crunches (shoulder blades up)
45 second Low plank & hollow-body holds (no loss of technique)
30 proper squat mechanics (15 with med-ball / 15 without med-ball)
15x Cross over bird-dog (no loss of balance)
At least 12 Burpees per minute

SENIOR BRONZE  
Requirements: Swim 200 Freestyle (using controlled breathing - including in and out of turns), swim 200 IM, swim a 50 of at least 2 non-freestyle strokes.  Practices offered: 4 days per week (1.5 hours)
Practices recommended: 3 minimum  (Monday – Thursday only) (including 2 days of dryland @ 30 min)
***Saturday by head coach invitation
Participation in meets: a minimum of 2 per season

Sample Training capabilities (or working toward in the group):
4 x 100 Free @2:15
3 x 100 IM @2:30
4 x 50 Free kick  @1:20
2 x 50 Fly (kick / swim) @1:25
2 x 50 Breast (kick / swim) @1:25

Dryland (all with proper technique):
30 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
1 minute plank
15 proper squat mechanics
8x Cross over bird-dog (no loss of balance)
At least 10 Burpees per minute

 

The Senior groups are designed to pursue swimmer’s specific goals.  Swimmers in the Senior Program are striving to qualify for Championship level meets.  Swimmers in the Senior Program are expected to exhibit good sportsmanship, learn and exhibit mentorship skills, dedication to improvement, team work, time management, goal setting and volunteerism.  Attendance to our Competitive program is normally 5-8 practices / week (some 2 practices /day)    Senior SILVER & GOLD (click here to see required equipment)

 

SENIOR SILVER   - (typical ages 13 & up)
Requirements: Swim 500 Freestyle (using controlled breathing - including in and out of turns)  & at least 6 meters underwaters and breakouts, swim 400 IM, swim a 100 of all 4 competitive strokes.

Practices offered: 8 opportunities (4x evenings / 1x Saturday / 2-3x morning) (including 2-3 days of dryland @ 30 min)
Practices recommended: 3x evenings / 1x Saturday / 1x Morning
Participation in meets: a minimum of 1 per month as coach schedules

 

SAMPLE TRAINING SETS:
10 x 100 Free @1:35
5 x 300 Free  Swim @5:00
4 x 200 IM  @3:20
8 x 50 IM Order Swim @:52
8 x 25 Kick @:35 (30 sec or faster)
6 x 100 Fr Kick @2:20 (holding 1:50 mins)
6 x 100 IM Kick @2:30 (holding 2:00 mins)

Dryland (all with proper technique):
35 Push ups less than 1 minute
90 seconds of proper crunches (shoulder blades up)
50 seconds plank and hollow-body hold
30 proper squat mechanics (20 x with med-ball + extension)
12x Cross over bird-dog (no loss of balance)
At least 12 Burpees per minute

 

SENIOR GOLD 
Requirements: Swim 500 Freestyle (controlled breathing - including in and out of turns) & at least 6m underwaters and breakouts.  Race the 200 Freestyle and two other non-freestyle stroke.  Swim a 400 IM.

Practices offered: 8 opportunities (5x evenings / 1x Saturday / 2x morning) (including 3 days of dryland @ 30 min)
Practices recommended: 4+ evening / 1x Saturday / 2x morning
Participation in meets: 1 per month as coach schedules


SR GOLD swimmers are EXPECTED to compete at the highest level of competition of which they qualify, (including prelims, finals, relays).  Attending a prelims finals meet at this level is to be prepared to swim twice in the session.  Either Prelims / Finals or Prelims / Practice.

 

SAMPLE TRAINING SETS:
10 x 100 Free swim @1:25
4 x 500 Free swim @7:30 (holding 7:00 girls/ 6:30 boys)
6 x 200 IM SCY @3:10
8 x 50 IM ORDER @:50 
10 x 25 Kick @:30 (25 seconds or faster)
16 x 100 Kick (8 x free / 8 x IM) @1:50


Dryland:
40 Push ups less than 1 minute
90 seconds of proper crunches (shoulder blades up)
50 seconds plank & hollow-body hold
40 proper squat mechanics (20x with med-ball + extension)
15x Cross over bird-dog (no loss of balance)
At least 15 Burpees per minute