TRAINING GROUPS

We have updated the training groups for the 2022-2023 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!

New this year, we are introducing our Pre-Competitive Group. This group is aimed at swimmers who are transitioning from swim lessons to swim team. Swimmers will receive be coached from inside and outside of the water and will learn the fundamentals of competitive swimming. There is no requirement to compete and graduation from this group will feed directly into our Bronze competitive group.

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 incorporated into the practice time for these groups.

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]


2022-2023 Portland Aquatic Club Training Groups

  •  

    Groups

    Goals
    &
    Focus

    Target Age

    Group Requirements

    Meets
    &
    Practices

    Hours per week

    Pre-Comp

    Prepare for smooth transition to Bronze Group

    Stroke Development: Learn Freestyle and Backstroke

    Introduction to Breaststroke and Butterfly

    Develop strong kicking w/ and w/o kick board.

    Develop strong fundamentals: streamlines, body position, coordination, feel for the water

    Build confidence and ability to swim for 45+ minutes

    6-10 High level of comfort in the water and ability to swim at least 10 yds of Freestyle and Backstroke

    No Meets

    400-1000yds/ Practice

    1.5

    Goal of 4-12 weeks to then transition to the Bronze Group

    Bronze, Bronze 2

    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.

    1000 - 1500 yards/ practice.

    3-4.5hrs

    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

    Legal 100IM without stopping

    Understanding of pace clock

    IMR completed

    2-3 meets every three months. 3 practices/ week.

    2000 - 2500 yards/ practice.

    4.5hrs

    Gold

    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.

    7.5hrs

    Senior 2/5

    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 competition and improving technique.

    3 meets each season, 2 or 5 practices/week plus dryland

    2000 - 3500 yards/ practice.

    3-7.5hrs

     

    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

    11-13

    [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.

    6 practices/ week plus dryland with 80% attendance.  3200- 5500 yards/ practice.

    2-3 meets every two months.

    Will attend developmental meets determined by coaches and all meets they qualify for throughout the season.

    11.5hrs

    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 coach's recommendation.

    6 practices/ week plus dryland with 85% 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.

    14.5hrs

    Performance 1

    National level competition, Sectionals, Sr Zones, OSI State, IMX 

    Build Strength and Endurance

    Race specific strategy and technique

    Prepare for collegiate swimming

    15+

    [email protected]:20

    [email protected]:55

    [email protected]:00

    Multiple OSI State LCM times

    Injury-Free and coach's recommendation.

    6-8 practices/ week plus dryland/strength training with 85% attendance.

    4000- 7000 yards/ practice.

    2-3 meets every two months.

    Will attend all meets recommended by coach.

    14.5+hrs