TRAINING GROUPS
We have updated the training groups for the 2021-2022 season in order to address the popularity of the program and simplify the group movement process while continuing to encourage our athletes to be the best they can be, and Trusting the Process!
Our Developmental Groups are the Bronze, Silver, Gold, and Senior Groups. The Developmental Groups focus on stroke technique while building speed and endurance. Sportsmanship, team-building, enjoying the process, and having fun are emphasized. Dryland is offered to swimmers in the fall and spring.
Our Performance 1, 2,and 3 groups are our most advanced groups of swimmers. Performance groups have the added focus of event-specific training, strength training, and race strategy. Swimmers in the Performance Group are expected to attend all sessions in and out of the pool.
If you are interested in learning more about our training groups, please contact our coaching staff at [email protected]
2021-2022 Portland Aquatic Club Training Groups
-
Groups |
Goals & Focus |
Target Age |
Group Requirements |
Meets & Practices |
Hours per week |
Bronze |
Stroke Development, OSI B times, IMR, FUN! Develop strong fundamentals: streamlines, body position, coordination, feel for the water Learn how to swim in a lane with other swimmers Learn about competition and swim meets Introduce racing starts and turns Learn to use pace clock |
6-10 |
Ability to swim 25yd freestyle and backstroke. Have an understanding of breaststroke and butterfly. Have a desire to improve and learn to race. |
1-2 meets every three months. 3 practices/ week. 600- 1500 yards/ practice. |
3-6 |
Silver |
OSI State, OSI A and B, IMR, FUN! Race 50’s in all strokes Learn to race 100’s in all strokes and 100IM Good sportsmanship and teamwork Legal starts and turns |
8-12 |
[email protected]:20 Ability to swim legal 50 yards all 4 strokes 100IM without stopping Understanding of pace clock IMR completed |
2-3 meets every three months. 3 practices/ week. 900- 2500 yards/ practice. |
4.5-6 |
Gold 3/5 |
OSI State, OSI A and B, All- Stars, Zones, IMX/ IMR, FUN! Develop Aerobic base and training skills Continue stroke development Race skills in all 100’s and 200IM Hone starts and turns Good sportsmanship, leadership, teamwork |
10-14 |
[email protected]:00 [email protected]:20 Legal 100 of each stroke IMX completed, OSI ‘B’ times in 1+ IMX events. Capable or interval training while maintaining proper technique. |
2-3 meets every two months. 3 or 5 days per week plus dryland. 1500- 3500 yards/ practice. |
4.5-10 |
Senior |
High School Meets, Districts, HS/ OSI State. Stroke development. IMR/ IMX Multi-Sport Athlete Continue to develop aerobic base and endurance Develop training skills Race skills in all 100’s and 200IM |
14+ |
Capable of interval training all strokes and interested in improving technique and competition. |
3 meets each season, 3 or 5 practices/ week plus dryland. 2000- 4000 yards/ practice. |
4.5-10 |
Performance 3 |
OSI State, OSI A and B, AG Regionals, AG Zones, All- Stars, IMX Continue to develop aerobic base and endurance Develop training skills Race skills in all 100’s and 200IM Prelims/Finals race strategy |
11-14 |
[email protected]:40 12x50 kick @1:05 [email protected] 3:30 At least one OSI State time in an IMX event or multiple state times in IMR and complete Injury free and coaches’ recommendation. |
2-3 meets every two months. 6 practices/ week plus dryland with 80% attendance. 3200- 5500 yards/ practice. Attend local developmental meets and any meets they qualify for throughout the season. |
11+ |
Performance 2 |
OSI State, AG Regionals, AG Zones, All- Stars, IMX Build Strength and Endurance Hone training skills Prelims/Finals race strategy Race specific Strategy and technique |
13-15 |
[email protected]:30 [email protected]:00 [email protected]:15 Multiple OSI State times in respective age group. Injury free and coaches’ recommendation. |
6-8 practices/ week plus dryland with 80% attendance. 4000-7000yards/practice. 2-3 meets every two months. Will attend developmental meets determined by coaches and all meets they qualify for throughout the season. |
12+ |
Performance 1 |
National level competition, Sectionals, Sr Zones, OSI State, IMX Build Strength and Endurance Race specific strategy and technique |
15+ |
[email protected]:30 [email protected]:00 [email protected]:15 Multiple OSI State LCM times Injury Free and coaches’ recommendation. |
6-8 practices/ week plus dryland with 85% attendance. 4000- 7000 yards/ practice. 2-3 meets every two months. Will attend all meets recommended by coach. |
12+ |