Force Group 1

Force 1 is mainly composed of those swimmers 10 - Under who may have some experience in competitive swimming but need more work on their stroke technique. The focus of this practice group is to improve the swimmer’s stroke skills and develop their enthusiasm for swimming. Time is also spent on teaching swimmers the "how-to’s" of swim practice sessions (reading a pace clock, getting heart rate, etc.).

  • Predominantly ages 10 – Under
  • Focus on stroke mechanics, pace clock, drills, etc.
    • Must be able to perform 3 legal strokes
    • 8- under  25 yards per stroke
    • 9-10    50 yds. per stroke
    • 2-3 workouts per week mandatory  (Depending on age group)
    • Expected to attend meets – but not mandatory

 


Force 2 (Silver)

The Force 2 group is designed for the intermediate swimmer who has graduated from our Force 1 group or has the necessary skill sets to start in Force 2 through formal tryout process or at the head coaches’ discretion. Force 2 level swimmers have met the minimum group criteria and are expected to attend a minimum of 4 practices per week of the 5 offered, in order to ensure they attain the goals of this stage (see below). Practices are 1.75-2.00 hours each including 3 dryland sessions per week. This stage involves a genuine interest and commitment to competitive swimming success from both parents and their swimmer(s). Minimum Criteria:

 

  • The Force 2 group is designed for swimmers who have attained the standards for minimum requirements of good competitive swimming technique for each stroke, which includes “A” time their age in 3 events, proficiencies in streamline, turns, dives, “Force 2” level drills, sculling, equipment use, and interval swimming.


Force 2 Goals & Expectations:


    This stage is heavily dedicated to establishing strong technical foundations in all 4 strokes and a competitive mindset for the long run, including:

  • Flexibility/range of motion, & core stability
  • Technical proficiency in all 4 strokes (not 2 or 3, ALL 4)
  • Energy Management/Awareness (Pacing and being able judge effort and speed)
  • Racing Preparation & Strategy
  • Attend the swim meets on Force Aquatics meet schedule
  • Sportsmanship/Team Dedication
  • Goal Setting
  • FUN!!!

 

  • Practices Offered Per Week: 5
  • Dryland sessions: 3
  • Expected attendance required: 4-5 practices/week
  • Training Location(s) & Schedule: Mount Carmel Fitness Center
     

Required Equipment

  • Force Team Swimsuit, Cap, T-Shirt, and Team Warm-ups (when available) for meets
  • Goggles (Extra pair of goggles, and cap recommended)
  • Kickboard
  • Pull buoy & Paddles
  • Short Fins (‘Zoomer’ style)
  • Water bottle

 

Force 3

Swimmer age: 11-18 Group Description:

  • The Force 3 group is designed to be the “first serious step” for swimmers (and their parents) that have made the decision to commit to being a competitive swimmer. Force 3 level swimmers have met the minimum group criteria and are expected to attend a minimum of 4-5 practices per week of the 5+ offered, in order to ensure they attain the goals of this stage (see below).
  • Practices are 2.0-2.25 hours each and may include 3 dryland sessions per week.
  • ***This stage involves a genuine interest and commitment to competitive swimming success from both parents and their swimmer(s).
  • Minimum Criteria:
    • Swimmer should be able to complete the following practice sets:
    •  8x 100 Free @ 1:30
    • 8x 100 IM @ 2:00
    • 4x 100 Kick @ 2:00
    • Expectations: This stage is heavily dedicated to establishing strong technical foundations in all 4 strokes and a competitive mindset for the long run, including:
    • Flexibility/range of motion, & core stability
    • Technical proficiency in all 4 strokes
    • Energy Management/Awareness (Aerobic & Anaerobic Development, Pacing)
    • Racing Preparation & Strategy
    • Attend every meet on Force 3 group schedule
    • Sportsmanship/Team Dedication
    • Goal Setting
    • FUN!!!

 

  • Practices Per Week:
    •  Available: 5+
    •  Dryland sessions: 3
    •  Expected weekly attendance: 4-5 workouts/week

 

  • Training Location(s) & Schedule: Mount Carmel Fitness Center
    • Required Equipment
    • Force 3 Team Swimsuit, Cap & Shirt for meets     
    • Goggles (Extra pair of goggles, and cap recommended)
    • Kickboard
    • Pull buoy & Paddles (Stroke master paddles)
    • Fins (Zoomers preferred)

 

Force 3 National Team


Requirements for transitioning from the Force 3 group to the Force 3 National Team:

  • Age: 11+ years old
  • Attendance: 5+ practices offered.
  • Competition performance: 3 summer/winter- JO/Zone/ National times for age

Training performance:

  • 10x100 freestyle @ 1:20,
  • 8x200 IM @ 3:00,
  • 6x100 kick @ 1:45