Group and Practice Information
Swimmers work to improve their stroke technique and develop endurance and greater strength using all four of the competitive strokes (butterfly, backstroke, breaststroke and freestyle). They are taught the fundamentals of ‘starts’, ‘turns’ and ‘finishes’ for competitions. Good sportsmanship and respect for others is stressed. The mechanics of a swim meet (competition) is taught as swimmers prepare to compete. Discussions regarding nutrition, pre-meet mental preparation, and team spirit are also taught as an important part of competitive swimming. Dry land practices may be included as part of the training program.
Below is a breakdown of the different practice groups of participants for the Sea Lions Swim Team:
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All Swim Team Participants |
Novice 1 |
Novice 2 |
| Approx. Age |
5-18 years old |
5-11 years old |
8-13 years old |
| Goals |
The goals of our team are to…
- Build a sense of pride in knowing you have done your best, not matter the outcome
- Build a strong sense of responsibility and character through self-discipline and hard work
- Develop team spirit and unity
- Become a better athlete
- Make new friends
- Have fun
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Novice 1 (N1) provides swimmers with the opportunity to develop the fundamental skills of the four competitive strokes – Butterfly, backstroke, breaststroke and freestyle. Novice 1 will also focus on the development of the forward start, open turn and flip turn, plus learning basic racing skills. Swimmers will be taught basic lane etiquette and how to be part of a team. |
Novice 2 (N2) focuses on continued development of stroke technique and efficiency plus the introduction to aerobic training. An emphasis is placed on accurate technique. Swimmers are encouraged to attend at least 3 practices a week, good attendance is necessary to build a foundation for moving to AG1. |
| Practice Group Requirements |
- Follows all rules
- Is at practice on time
- Is prepared: brings own goggles, caps, towels and a good attitude
- Swims the workout as posted/instructed with an enthusiastic attitude
- Puts forth best effort during practice and at meets
- Does not interfere with other swimmers’ workouts
- Demonstrates SLST core values and good sportsmanship
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- Swims in deep water
- Swims 25-50 yards of freestyle breathing to the side with good body position
- Swims 25-50 yards of backstroke with good body position
- Swims 25 yards of breaststroke
- Swims 25 yards of dolphin kick on front (aka wiggle worm)
- Demonstrates a forward dive from the edge of the pool
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- Demonstrates legal technique in all four strokes
- Completes open turns without stopping
- Has general knowledge and execution of flip turns
- Can use the pace clock
- Perform start/dive from the block
- Has coach’s recommendation
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| Practice schedule |
Varies depending on Practice Group |
Monday-Thursday 5:00pm-5:45pm (45 minutes in water) |
Monday-Thursday 5:00pm-6:00pm (60 minutes in water) |
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Age Group 1 |
Age Group 2 |
Seniors |
| Approx. Age |
11-18 years old |
13-18 years old |
14-18 years old |
| Goals |
Age Group 1 (AG1) continues to refine stroke technique and efficiency plus sets a strong foundation for aerobic training with longer freestyle sets and IM sets as staple for the workouts. Strong workout habits are taught, and swimmers are expected to attend practice regularly. Practices will increase in difficulty and yardage; pace clock is used. |
Age Group 2 (AG2) is for swimmers who are dedicated to improving their skills in swimming with an eye to either becoming more competitive in the sport or to continue their competitive swimming career. Stroke technique and aerobic training are emphasized at every workout Good attendance and good attitude are major considerations for advancement. |
Seniors provides a rigorous training program and continued efficient technique for swimmers who have made a strong commitment to the sport of swimming. Swimmers expect to work hard at every practice, are self-motivated, and model good practice habits for others. S2 achieve strong qualifying standards for regional competition in multiple events. |
| Practice Group Requirements |
- Demonstrates legal turns and technique in all four strokes
- Is comfortable swimming 100s, working toward longer distances
- Demonstrates a forward dive from the block
- Has coach’s recommendation
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- Demonstrates: 200-yard freestyle, 100-yard backstroke, 100-yard backstroke and 50-yard butterfly
- Demonstrates a forward dive from the block
- Demonstrates efficient flip and open turns
- Models good practice habits for other swimmers
- Has coach’s recommendation
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- Is self-motivated; has a willingness to work hard
- Can swim IM, sprint, and long-distance sets within single practice times
- Demonstrates and explains technique to other swimmers
- Has willingness to try new events
- Has coach’s recommendation
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| Practice schedule |
Monday-Friday 5:00pm-6:00pm (60 minutes in water) |
Monday-Friday 5:00pm-6:30pm (90 minutes in water) |
Monday-Friday 5:00pm-6:30pm (90 minutes in water) |
*Final practice group placement is made by coaching staff and done in the best interest of the swimmers and their long-term development
