Training Groups

Decisions on a swimmers group placement and/or advancement are exclusively made by the coaching staff, led by Coach Dave Moretz. Swimmers advance to the next level when it is appropriate with concern to their development and ability. Many factors are taken into consideration, such as age, practice and meet performances/attendance, technique, attitude, maturity, commitment, and ability to handle the next level. Swimmers should expect to spend an average of 1-3 years in each group.

Yellow Lane (Ages 6-10)

This is our entry-level swim team group with a focus on having fun learning the basic mechanics of the four competitive strokes. Emphasis is placed on learning skills that will make the kids faster. The pace of practice is high enough that swimmers begin to improve their endurance. They also learn racing starts and streamlining skills. After a short time in the group they will be ready for competition. Swimmers must be able to swim a 25 yard lap of strong side-breathing freestyle and swim a 25 yard lap of backstroke, breaststroke and butterfly. Practice is offered two days a week for 45 minutes each. Try-outs are required in order to join. 

Green Lane (Ages 7-12)

This is our second level of competitive swim team with an emphasis on becoming “race-ready” while having fun. Green Lane is focused on mastering the fine details of the different strokes and learning how to swim consistent with national and international competitive rules. This group is meant to properly prepare the swimmer for participating in swim meets and developing an identity as a swimmer. Swimmers should have the basic elements of all four strokes: freestyle, backstroke, breaststroke, and butterfly. Practice is offered three days a week for 45 minutes. It is recommended to come as often as you can for consistent improvement. There is no attendance requirement for this group; however, athletes will improve more quickly and develop deeper relationships with their teammates the more often they attend practice. Try-outs are required in order to join. 

Goals of Green Lane:  

  • Swim a 100 IM legally  
  • Swim a 200 Freestyle  
  • Learn to swim all four strokes legally  
  • Learn correct body position  
  • Learn correct breathing techniques  
  • Ability to dive from blocks  
  • Do a flip turn  
  • Push off and streamline to flags with dolphin kick  
  • Acquire basic understanding of the pace clock  
  • Create safe environment where the swimmer feels prepared and supported to start competing  
  • Enthusiastic about swimming 
  • Social interaction/ group training environment 

Red Lane (Ages 10-13)

The focus of the Red Lane is on pushing the skills developed in Green Lane. Swimmers in this group are encouraged to learn the meet entry process and begin to compete in meets regularly. Workouts are offered five days a week. Practice duration is one hour. Swimmers should attend at least two practices weekly. Participation in other sports and activities is encouraged to enable a well-rounded athletic education. Try-outs are required in order to join. 

Goals of Red Lane:

  • Perform competitive starts, turns, and finishes efficiently and effectively
  • Compete in at least 50% of all team USS meets per year
  • Efficient streamlines
  • Swim all events legally
  • Read pace clock and understand intervals
  • Begin to understand Pacific Swimming time standards
  • Time Goals—C/B/A
  • Swimmer is motivated to listen to coaches and try to improve
  • Courteous to other swimmers in the pool
  • Enthusiastic about swimming

Blue Lane (Ages 13-15)

Swimmers are competent in all four strokes and are continuously improving on the technique. Swimmers are expected to know and keep track of their individual times. Swimmers in this group begin to set goals and understand commitment. Competing at swim meets is highly encouraged at a rate of about once per month.

Workouts are offered five days a week. Workout duration is 2 hours, and swimmers should attend at least three of the practices a week. Teammates become more committed to their goals and teammates, the more practices they have together. Try-outs are required in order to join. 

Goals of Blue Lane:

  • Compete in at least 50% of all team USS meets per year
  • Understand and begin to achieve Pacific Swimming time standards
  • Time Goals—B/A/JO/FW/PRT
  • Begin learning how to manage effort and intensity through practice
  • Participate in dry-land workouts and stretching techniques
  • Learn and improve goal setting skills
  • Improve on controlling attitude and focus within workout
  • Enthusiastic about swimming
  • Create a core group of “training friends”
  • Respect for staff, teammates, and officials
  • Listen to coaches!

Black Lane (Ages 14-18)

This group is for the older and/or highly advanced competitive swimmers. Swimmers are able to swim all four strokes well and maintain good technique on sets. Focus is on race, technical, and physiological training. Swimmers are encouraged to set higher attendance expectations and are educated in time-management and goal setting. Swimmers learn that hard work can be fun! All Black Lane swimmers are expected to be good role models for younger swimmers.

Practice is offered five times per week. Workout duration is 2 hours daily. Practices will consist of both dry-land and swimming workouts, with swimming as the most important portion. Swimmers are expected to attend all afternoon workouts, and attend every Black Lane meet. Try-outs are required in order to join. 

Goals of Black Lane:

  • Compete at a swim meet at least once per month.
  • Achieve minimum “A” standard in every stroke
  • Continue to develop goal setting skills
  • Learn leadership skills
  • Passionate about training and competing
  • Swimmers will learn to actively monitor and improve their stroke technique
  • Swimmer understands and takes responsibility for attendance and performance, work habits in practice, and how these three relate to meet performances
  • Consistently improve commitment level and training/racing ability from year to year
  • Training attitudes should be productive and supportive of themselves and teammates
  • Attend all meets
  • Swimmer demonstrates an ability to balance school, social, swimming, and family