FLYERS AQUATIC SWIM TEAM

FAST PRACTICE GROUP INFORMATION

 

 

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Practice Group Descriptions - FAST Flyers

Practice Group Descriptions - FAST Pirates

Practice Group Progression Information


 

FAST FLYERS

(Lindbergh School District Sites) 

 

Swim Lessons

At FAST swim lessons, swimmers will gain skills and build strength while enjoying their lessons. Skills are learned over time as good habits are created. FAST runs perpetual swim lessons, so participants are enrolled in a class that meets the same day/time each week and will be enrolledin lessons until a withdrawal notice is filed. An initial commitment of at least two months of lessons is recommended to build a good relationship with your child and begin the learning process. 

 

 

Future Flyers

Future Flyers is for swimmers who have graduated from lessons or are placed in the group by an evaluation with a FAST coach. These swimmers are building toward the commitment of our year-round competitive team. Future Flyers swim in a smaller group with a coach who is in the water refining stroke mechanics. Swimmers in this group are focused on using the techniques and skills learned in training sets. We will continue to work on stroke mechanics, sportsmanship, and the rules of competitive swimming. Swim meets give the athletes a chance to show off their skills and get a taste of competitive swimming. Practices consist of three (3) 1-hour sessions per week.

Gear: Cap, Goggles, and Fins

 

 

10 & under: Space Squad

The introduction to competitive year-round swimming for athletes under 10. The group focuses on stroke technique, swimming etiquette, sportsmanship, and the rules of competitive swimming. Swimmers will be placed in the group after graduating from Future Flyers or through evaluation by a FAST coach. Swimmers in this group are expected to compete in at least 5 short course meets, including 3 FAST hosted short course meets, and at any championship meets for which they qualify. Practices consist of four (4) 1-hour sessions per week with 2-3 attended practices per week encouraged.

Gear: Cap, Goggles, Water Bottle, Kick Board, and Fins

Prerequisite for entering group:   Legal in all four competitive strokes

 

 

10 & under: Shooting Stars

The Shooting Stars group is designed for 10 & under swimmers who have achieved BB times. This group continues to develop stroke technique and skills for races up to 100 meters of each stroke. Swimmers in this group are expected to compete in at least 5 short course meets, including 3 FAST hosted short course meets, and at any championship meets for which they qualify. This group will have six (6) practices offered per week, of which athletes will be expected to attend four to five (4-5).

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Fins, shoes and socks

Prerequisite for entering group:   BB time in at least one event

                                                           

11-12: Flight School

This group is designed for our 11-12-year-old swimmers striving to achieve 11-12 BB times. Swimmers may enter this group from a new swimmer evaluation or any of the previously listed groups. This group will continue to work on technique, kicking, basic pool etiquette as well as the swimming skills and endurance necessary to compete in events up to 100 meters of a stroke. Swimmers in this group are expected to compete in at least 5 short course meets, including 3 FAST hosted short course meets, and at any championship meets for which they qualify. Practices consist of five (5) 75 minute sessions per week with three-five (3-5) attended practices per week encouraged.

Gear: Cap, Goggles, Water Bottle, Kick Board, and Fins

Prerequisite for entering group:   Legal in all four competitive strokes

 

 

11-12: Rocketeers

This group is designed for our 11-12-year-old swimmers who have achieved 11-12 BB times. Swimmers may enter this group from Shooting Stars, Flight School or if transferring from another USA Swimming team. Swimmers build on previous experience to develop skills to compete in races up to 200 meters of each stroke. Rocketeers are expected to race in one (1) meet per month in preparation for championship meets. Practices consist of six (6) 105 minute practices offered per week, of which athletes will be expected to attend four to six (4-6)

Gear:Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Fins, shoes and socks

Prerequisite for entering group:   BB time in at least one event; demonstrate ability to meet the demands of Rocketeers while in Shooting Stars or Flight School

 

 

13-15: Senior 1

The Senior 1 group will be for athletes aged 13-15 that are continuing to develop as a teenage athlete. Athletes in this group will continue to develop sound technique, will work to continue to master all 4 strokes, and begin to train for longer events.

Senior 1 training goals:

Girls: Boys:
10x100 free @ 1:35 10x100 free @ 1:30
8x200 IM @ 3:10 8x200 IM @ 3:00

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

13-15: Senior Select 1

The Senior Select 1 group will be for the 13-15 year olds new to the Senior side of the program. It is suggested that athletes in this group attend 20 practices per month on average and should be planning on attending Ozark Division 1 Champs and LC Champs. The athletes in this group will begin to work with paddles and will be learning how to train for longer events including the 200’s of strokes, 400 IM, and the distance free events.

Senior Select 1 training group should be able to train at a level comparable to:

Girls: Boys:
10x100 free @1:20 10x100 free @ 1:15
8x200 IM @ 3:00 8x200 IM @ 2:50

Senior Select 1 IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 22:45
IMR: 8:40

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

15-18: Senior 2

The Senior 2 group will be comprised of athletes aged 15-18 that enjoy the sport of swimming but are heavily involved in other activities, are newer to the sport, or are continuing to pursue the training recommendations and competitive experience for Senior Select 2. It is suggested that athletes in this group attend 5 practices per week.

Senior 2 training goals:

Girls: Boys:
10x100 free @ 1:30 10x100 free @ 1:25
8x200 IM @ 3:05 8x200 IM @ 2:55

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

14-18: Senior Select 2

This group will be for the committed 14-18 year olds who will meet the recommended attending 24 practices per month. These athletes will be attending A Champs and any end of season Championship meets whether Ozark Division 1 Champs, Senior Champs, or LC Champs. Athletes in this group aspire to swim at the Zone/Sectional level of competition.

Senior Select 2 training group should be able to train at a level comparable to:

Girls: Boys:
10x100 free @ 1:15 10x100 free @ 1:10
8x200 IM @ 2:55 8x200 IM @ 2:50

Senior Select 2 IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 21:45
IMR: 8:10

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

15-18: National

The National group is for athletes aged 15+ that are looking to continue swimming at a high level and are looking to commit to a required practice attendance standard. These athletes will compete at the highest levels of USA Swimming. Athletes in this group will be expected to attend a minimum of 24 practices per month throughout the school year in addition to attending the recommended meets for the group, meeting the minimum standards for training and an IMX/IMR time faster than the recommended times.

National training group should be able to train at a level comparable to:

Girls: Boys:
10x100 free @ 1:15 10x100 free @ 1:10
8x200 IM @ 2:50 8x200 IM @ 2:40

National IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 20:30
IMR: 7:50

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

15-18: Elite

This is a new group for our program. The Elite group is for the most committed athletes aged 15+ in the FAST program. These athletes will sign a contract for the year (short course and long course). Entrance to this group is by coaches invite only and will be dependant on practice attendance, meet attendance, IMX/IMR time, training ability, and commitment to FAST over any other extra curricular activity. Athletes in this group will achieve maximum performance by having superior attendance year round which would include making arrangements while on vacation. This group is for athletes who have decided to not pursue any high school athletics. If athletes choose to no longer meet the standards of this group they will be asked to move to a group that more appropriately meets their commitment level. Athletes will be expected to attend 100% of practices each month; communicating every absence with the lead coach prior to missing.

Elite training group should be able to train at a level comparable to:

Girls: Boys:
10x100 free @ 1:10 10x100 free @ 1:05
8x200 IM @ 2:45 8x200 IM @ 2:35

Elite IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 19:40
IMR: 7:30

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins


 

 

FAST PIRATES

(Pattonville High School site) 

 

Swim Lessons

 

At FAST swim lessons, swimmers will gain skills and build strength while enjoying their lessons.
Skills are learned over time as good habits are created. FAST runs perpetual swim lessons, so
participants are enrolled in a class that meets the same day/time each week and will be enrolled
in lessons until a withdrawal notice is filed. An initial commitment of at least two months of
lessons is recommended to build a good relationship with your child and begin the learning
process.

 

 

 

Future Flyers

 

Future Flyers is for 8 & under swimmers who have graduated from lessons or are placed in the
group by an evaluation with a FAST coach. These swimmers are building toward the
commitment of our year-round competitive team. Future Flyers swim in a smaller group with a
coach who is in the water refining stroke mechanics. Swimmers in this group are focused on
using the techniques and skills learned in training sets. We will continue to work on stroke
mechanics, sportsmanship, and the rules of competitive swimming. Swim meets give the
athletes a chance to show off their skills and get a taste of competitive swimming. Practices are
offered 2 hours per week.

Gear: Cap, Goggles and Fins

 

 

 

10 & under: Space Squad

 

The introduction to competitive year-round swimming for athletes under 10. The group focuses
on stroke technique, swimming etiquette, sportsmanship, and the rules of competitive
swimming. Swimmers will be placed in the group after graduating from Future Flyers or through
evaluation by a FAST coach. Swimmers in this group are expected to compete in at least 5
short course meets, including 3 FAST hosted short course meets, and at any championship
meets for which they qualify. Practices are offered 3 hours per week.

Gear: Cap, Goggles, Water Bottle, Kick Board, and Fins
Prerequisite for entering group:   Legal in all four competitive strokes

 

 

 

10 & under: Shooting Stars

 

The Shooting Stars group is designed for 10 & under swimmers who have achieved BB times.
This group continues to develop stroke technique and skills for races up to 100 meters of each
stroke. Swimmers in this group are expected to compete in at least 5 short course meets,
including 3 FAST hosted short course meets, and at any championship meets for which they
qualify. This group will offer 5.5 hours of practice per week.

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Fins, shoes and socks
Prerequisite for entering group:   BB time in at least one event

 

 

 

11-13: Flight School

 

This group is designed for our 11-13-year-old swimmers striving to achieve 11-12 BB times.
Swimmers may enter this group from a new swimmer evaluation or any of the previously listed
groups. This group will continue to work on technique, kicking, basic pool etiquette as well as
the swimming skills and endurance necessary to compete in events up to 100 meters of a
stroke. Swimmers in this group are expected to compete in at least 5 short course meets,
including 3 FAST hosted short course meets, and at any championship meets for which they
qualify. Practice will be offered 5 hours per week.

Gear: Cap, Goggles, Water Bottle, Kick Board, and Fins
Prerequisite for entering group:   Legal in all four competitive strokes

 

 

 

 

 

11-13: Rocketeers

 

This group is designed for our 11-13-year-old swimmers who have achieved 11-12 BB times.
Swimmers may enter this group from Shooting Stars, Flight School or if transferring from
another USA Swimming team. Swimmers build on previous experience to develop skills to
compete in races up to 200 meters of each stroke. Rocketeers are expected to race in one (1)
meet per month in preparation for championship meets. Practice is offered 6 hours per week.
Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Fins, shoes and socks
Prerequisite for entering group:   BB time in at least one event; demonstrate ability to meet the demands of Rocketeers while in Shooting Stars or Flight School  

 

 

 

13-16: Senior 1

 

The Senior 1 group will be for athletes aged 13-16 that are beginning or continuing to develop
as a teenage athlete. Athletes in this group will continue to develop sound technique, will work
to continue to master all 4 strokes, and begin to train for longer events. This will also be the
introductory group for new teen-aged swimmers.
Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

 

13-18: Senior 2

 

The Senior 2 group will be comprised of athletes aged 13-18 that enjoy the sport of swimming
but may be involved in other activities or are continuing to adapt to the training
recommendations and competitive experience for Senior Select groups. It is suggested that
athletes in this group attend 4 practices per week.

 

Senior 2 training goals:

Girls: Boys:
10x100 free @ 1:35 10x100 free @ 1:25
4x200 IM @ 3:15 6x200 IM @ 3:00

 

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

 

13-16: Senior Select 1

 

The Senior Select 1 group will be for the 13-16 year olds new to the Senior side of the program.
It is suggested that athletes in this group attend 16 + practices per month on average and should be planning on attending at least one meet a month, as well as Ozark Division 1
Champs or Senior Champs and LC Champs. The athletes in this group will begin to work with
paddles and will be learning how to train for longer events including the 200’s of strokes, 400 IM
and the distance free events.

 

Senior Select 1 training group should be able to train at a level comparable to:

Girls: Boys:
10x100 free @ 1:25 10x100 free @ 1:20
8x200 IM @ 3:00 8x200 IM @ 2:50

 

Senior Select 1 IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 22:45 (1700)
IMR: 8:40 (1400)

 

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

 

14-18: Senior Select 2

 

This group will be for the committed 14-18 year olds who will meet the recommended attending
18+ practices per month. These athletes will be attending A Champs and any end of season
Championship meets whether Ozark Division 1 Champs, Senior Champs, or LC Champs.
Athletes in this group aspire to swim at the Zone/ Sectional level of competition.

 

Senior Select 2 training group should be able to train at a level comparable to:

Girls: Boys:
12x100 free @ 1:20 12x100 free @ 1:15
8x200 IM @ 2:55 8x200 IM @ 2:50

 

Senior Select 2 IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 21:45 (2100)
IMR: 8:10 (1600)

 

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 

 

 

15-18: National

 

The National group is for athletes aged 15+ that are looking to perform at a high level and are
looking to commit to a required practice attendance standard. These athletes will compete at the
highest levels of USA Swimming. Athletes in this group will be expected to attend a minimum of
20 practices per month throughout the school year (some of which are held at the South County site) in addition to attending the recommended meets for the group, meeting the minimum standards for training and an IMX/IMR time faster than the recommended times.

 

National training group should be able to train at a level comparable to:

Girls: Boys:
14x100 free @ 1:15 14x100 free @ 1:10
10x200 IM @ 2:50 10x200 IM @ 2:40

 

National IMX/IMR time standards:

IMX/IMR Considerations:
IMX: 20:30 (2800)
IMR: 7:50 (2300)

 

Gear: Cap, Goggles, Water Bottle, Kick Board, Pull Buoy, Paddles, and Fins

 


 

FAST GROUP PROGRESSION

 

Group Placement 

Each FAST swimmer is placed into a practice group by the coaching staff when they join the team.  The group placement decision will take into consideration a variety of objective and subjective factors such as age, physical maturity, social and emotional maturity, skill/technique development, level of aerobic conditioning, experience in the sport, and the level of commitment necessary required for success at the level of the program under consideration.

The FAST coaching staff takes a great deal of time making these decisions each season and you can rest assured that the group placement decision is made with care and concern for your child’s long term development as a competitive swimmer.   

Group Progression Summary

Typically, beginner to intermediate level age group swimmers (swimmers age 12&under) will enter the FAST program at the Age Group Prep level where they begin to focus on developing proper stroke technique in all four of the competitive strokes along with the racing starts and turns necessary for competition.  Swimmers are exposed to swim meets at this level of the program and the focus of competition is the application of proper techniques at race speed.

FAST believes in developing age group swimmers who are capable of competing successfully in all four competitive strokes and a complete range of racing distances.  It is for this reason that we prioritize swimming correctly from a technique perspective at each level of the program.  Once a strong technical foundation has been developed, a swimmer will be moved to a training group that is appropriate for their age, skill, and level of commitment (practice and swim meet attendance). 

The training groups will continue to focus on the technical side of the sport. However, the focus on the aerobic development of the athlete will begin to increase in importance.  Swimming correctly over longer distances at faster aerobic paces will take years to develop and the training progressions are designed with this important aspect of long term development as a priority.  As the swimmer progresses through the training group structure, they will also be introduced to the appropriate levels of anaerobic training.   

The focus of competition at the training group level will involve correctly executing racing strategies and approaching the swim meet environment with a clear and goal-driven purpose. We introduce the athlete to the important life skill of goal setting as early as the Age Group 1 level. 

Group Advancement Protocols

Group advancement should always be initiated by the swimmer’s primary coach.  The primary coach reports regularly to the Head Coach about the progress of the individual swimmers in his/her group.  When the primary coach believes the athlete is ready for a group change, he/she will approach the head coach for approval and then approach the family to discuss the change if the group change is approved. 

If a group change is made, the team administrator will contact you regarding any changes to your training fees.

 

Tips and Advice for Parents when Discussing Group Advancement with your Child or Primary Coach

  • Encourage your child to ask their primary coach any questions that may arise about their group placement whether regarding their current group placement or criteria for advancement to a different group.  
     
  • Do not view or allow your child to view group advancement as a primary goal for the season.  Group advancement will take place when they are ready and your child’s focus should be on mastering the skills necessary to improve as a swimmer in the group they are currently placed in.    
     
  • Kids develop and mature at different rates and group advancement will not be rushed to keep your child with a friend, peer group, or carpool.   
     
  •  One of the first things a primary coach looks at when considering a group advancement is the commitment level of the swimmer (swim meet and practice attendance).  If the swimmer is not displaying the necessary commitment to be successful at the next level, they should not expect to be considered for group advancement.
     
  • There is no strict linear progression from group to group in the FAST program.  There are many factors that go into group placement as mentioned above.  While the more advanced groups are typically linked to the higher commitment levels, there are multiple paths a swimmer can take to advance through the program.  
     
  •  Ask questions.  Ask questions.  Ask questions.   Your child’s primary coach is available to answer questions outside of practice time.   While we certainly encourage the athletes to develop the comfort level and confidence to ask their coaches about their progress on a daily basis, parents are encouraged to do the same from time to time.  
     
  • Email is not the best forum for questions regarding your child’s group placement or status.  Please take the time to set up an appointment with your child’s primary coach to discuss questions of this nature.
     
  • Be patient.  The most happy and successful swimmers and parents understand that developing as a swimmer will take years and not a single season.  There is no need to rush through a program and premature advancement will only stall the developmental process.  Trust the professional coaches you have hired to guide your child through this exciting journey!