Swimming Levels

We offer a diversified program with various levels. The levels we offer will accommodate all swimmers from beginner to national-level qualifiers.

Below is more information about each level.

Please contact membership at [email protected] 

UPAC training groups are designed to create communities of like-aged athletes with similar swimming and training skills. UPAC training groups are intended to foster healthy teammate bonds and relationships to enhance each other’s performance and to make a positive impact on their particular group and the larger UPAC community. 

 

All UPAC athletes will represent themselves, their group, and UPAC well during training and competition by respecting their coaches and teammates, embracing a growth mindset, and by holding themselves accountable in and out of the pool.

 

Group Advancement

Group advancements will be considered when:

  • An athlete has mastered all objectives of their current group,
  • The performance qualifications and competition expectations of the more advanced group has been met,
  • Advancement is recommended by their current group coach,
  • And, if there is roster space for the athlete in the more advanced group.

The long-term development of our athletes is paramount. Training groups have a huge impact on sustained success. Therefore, it is important for an athlete to possess the mental and physical tools to succeed in a training environment, as well as the ability to create healthy interpersonal connections with teammates. UPAC coaches are aquatic professionals who will use their knowledge and experience to make the best decisions for athletes under our care. 

 

 

Bronze Groups

The Bronze groups are designed for novice swimmers who love the water and are new to a swim team. Training will focus on healthy habit building and teammate interaction while learning the technical aspects of all four strokes. In order to qualify for this group, the swimmer must be able to swim 25 yards freestyle and backstroke (one length of the pool) without stopping and/or needing any assistance.

    

Target Age Ranges    

Bronze A: 10 & under

    Bronze B: 10-12

 

Performance Qualifications

 

Objectives

  • Continue to refine technique in freestyle and backstroke
  • Develop legal strokes in butterfly and breaststroke
  • Ability to consistently demonstrate legal starts, turns, and finishes in all four strokes (free, back, breast, and fly) and individual medley (IM) events
  • Ability to understand and display proper lane etiquette, including circle swimming, pace clock reading, and training intervals
 

    Competition Expectations

  • Attend 1 meet every 2 months at the Developmental/Local level
 

 

Silver Groups: 

This group is designed for swimmers who are 8th grade or younger and have displayed repeated proficiency in all four strokes. The objectives of this group are to improve practice habits, master reading the pace clock and swimming sets with intervals, increase their general athleticism and aerobic endurance.  Swimmers in the Silver group will also be introduced to short and long-term goal setting and how to use those goals to hold themselves accountable and as motivation.  

 

Target Age Ranges

Silver A: 10-12

    Silver B: 11-13

    

Performance Qualifications

 

Objectives

  • Consistently displays the ability to train legally in all four strokes and individual medleys, with special attention to starts, turns, and finishes, while under fatigue
  • Can legally race all events up to 200s of each stroke, the 400 IM, and 500 free
  • Can communicate personal, measurable, and definable goals, with their group coach
 

    Competition Expectations

  • 1 meet per month, working toward Championship Meets
 

 

Gold Group: 

This group is designed for swimmers who are in 8th grade or lower, are proficient in all four strokes, and have demonstrated the ability to train consciously and with deliberate focus. Gold group swimmers are continuing to develop goal setting strategies, practice habits, and mindset training, while learning to be more comfortable getting out of their comfort zone. A large area of focus of the Gold group will center around their progression as well-rounded athletes by learning to hold themselves accountable to their rest, recovery, diet, hydration, time management, and mindfulness. 

 

Target Age Range: 12-14

 

Performance Qualifications

 

Objectives

  • Displays competent levels of focus and effort in training and is willing to expand the boundaries of their comfort zone
  • Can legally race all events and is able to carry out strategic race plans
  • Can reflect upon effort and focus at meets and in practice, and can connect those reflections to their goals, to best prepare for peak performance

    

Competition Expectations

  • Attend 1 meet every 2 months at the Developmental/Local level

 


 

Pre-Senior: 

This group is designed for swimmers who are age 11 to 13, are goal oriented, and are ready for competition at Championship-level meets. To qualify for this group, swimmers must have met or exceeded an “A” motivational time in at least 3 events. Swimmers are expected to have been introduced to advanced swimming techniques and training systems. Objectives of this group are to prepare athletes physically and mentally for the transition to the Senior Group.

 

Target Age Range: 11-13

 

Performance Qualifications

 

Objectives

  • Consistently displays high levels of focus and effort in training and is accustomed to regularly expanding the boundaries of their comfort zone
  • Can legally race all events and is able to carry out strategic race plans
  • Can reflect upon effort and focus at meets and in practice, and can connect those reflections to their goals, to best prepare for peak performance

    

Competition Expectations

  • 1 meet per month
  • Attendance in PNS Championship and Regional meets

 


 

Senior:

The Senior group is designed for swimmers who are 13 years or older at the beginning of the training quarter, have the ability to understand and participate safely in advanced training techniques, and have displayed consistent, effective, and healthy communication and interactions with their teammates and coaches. Participation in swim meets is expected, as well as leading through example and the willingness to be of service to their younger and/or less experienced teammates.

 

UPAC Senior Group introduces athletes to an Athlete Centered approach through a coach-led training framework. Athlete Centered Coaching (ACC) is a theory that goal-oriented athletes have innate self-actualizing tendencies to develop their own physical and mental capacities to reach their furthest potential. Athletes in the Senior Group will be given opportunities to help analyze, reflect, and provide feedback to decisions regarding planning and execution of training and racing. They will learn to work with their coach to create a collaborative relationship and will learn about areas in training, preparation, and planning that they can take control of, to maximize their potential. These life skills are ultimately utilized by the athletes outside of the pool in their daily lives and future endeavors.

 

Target Age Ranges: 13 & older

 

Performance Qualifications

 

Objectives

  • Communicate effectively with their coach to develop an understanding of training plans and techniques to maximize training and meet performance
  • Hold themselves accountable to their goals by considering practice behavior, preparedness, habits, and mindfulness
  • Actively contributes to a healthy, open, and supportive group and team culture by leading by example and committing to service
  • Can legally race all events and is able to carry out strategic race plans

    

Competition Expectations

  • PNS Championship and Regional meets
  • 1 meet per month, plus last chance meets. 

 

 

 

Senior Performance: 

The Senior Performance group is designed for swimmers who are 14 years or older at the beginning of the training quarter and are committed to creating and maintaining a collaborative partnership with their coach to maximize their performance in the sport of swimming. Participation in high-level and Championship swim meets is expected, as well as leading through example and the willingness to be of service to their younger and/or less experienced teammates.

 

The Senior Performance Group emphasizes an Athlete Centered approach towards coaching. Athlete Centered Coaching (ACC) is a theory that goal-oriented athletes have innate self-actualizing tendencies to develop their own physical and mental capacities to reach their furthest potential. The ACC coaching approach stresses a collaborative relationship between coach and athlete where the athlete accepts their control of the improvement process. Athletes are expected to help analyze, reflect, and make decisions regarding planning and execution of training and racing, with coach input. They learn to use judgment, are open to reflective criticism, assess and analyze performance, and exhibit perseverance and coolness under pressure. These life skills are ultimately utilized by the athletes outside of the pool in their daily lives and future endeavors.

 

Athletes should display the following to their coach before entering the Senior Performance Group:

 

Detailed Goals - The swimmers need to develop daily, short-term, and long-term goals. Working with the coach to develop the 'road map' of the swimmers' career. 

  • How does the swimmer convey goals to the coach? By having both long and short-term goals. If the swimmer does not have any goals, they will not be considered for this group. 

Curiosity - A curious swimmer is open to new ways of doing things versus being stuck in what they are comfortable with. If we stick with what we are comfortable with, that blocks a lot of opportunities to accelerate performance.

  • How does the swimmer convey curiosity to the coach? By starting and continuing a dialog with the coach on the how and the why of getting faster. 

Embracing Discomfort - Moderate emotional and physical discomfort is a signal that you’re developing as a swimmer (and person). 

  • How does the swimmer convey physical discomfort to the coach? By not shying away from physical discomfort. How does the swimmer convey emotional discomfort to the coach? By not shying away from failure and learning to use failure as one of your most powerful tools. 

Frequent Self Reflection and Self Introspection - Reflection is self-awareness, while Introspection is self-evaluation, both of which enhance performance. 

  • How does the swimmer convey self-reflection and introspection to the coach? By having honest dialog about their thoughts, performances, and failures as they relate to swimming. 

Mindset, Training, & Time Management - Swimmer can differentiate between how they are feeling and what needs to be done in terms of a stimulus for adaptation and how that fits into the broader training timeline.

  • Organization and expression of the differentiation between what needs to be accomplished on any given day vs how they are feeling will be categorized according to the coach but based on three easy labels: sprint; endurance; recovery.

In addition to consistently demonstrating the above, swimmers in the Senior Performance group must keep a swim journal available for review and discussion with their coach. 

Target Age Ranges: 14 & over

 

Performance Qualifications

 

Objectives

  • Communicate effectively and collaborate with their coach to develop a training plan to maximize training and meet performance
  • Hold themselves accountable to their goals by considering practice behavior, preparedness, habits, and mindfulness
  • Actively contributes to a healthy, open, and supportive group and team culture by leading by example and committing to service
  • Can legally race all events and is able to carry out strategic race plans

    

Competition Expectations

  • Sectional and National level meets
  • 1 meet per month, plus last chance meets. 

 


 

*Swim practice times are subject to change as they are affected by pool events (e.g. high school practices/meets). Practice schedules are posted on our website, www.swimupac.org. 

 

**Participation in competitive swim meets is optional but encouraged for Bronze and Silver group swimmers. Participation is expected for Gold, Pre-Senior and Senior group swimmers. High school swimmers, competition is optional but highly encouraged especially for UPAC home meets.

Costs:  $156.00 annual registration fee ($81.00 for USA Swimming + $75.00 for UPAC). Monthly dues are due by the 1stof each month and are NOT pro-rated for partial months. 

 

Dues are as follows:

  • $75/month for Bronze
  • $100/month for Silver
  • $150/month for Gold
  • $180/month for Pre-Senior
  • $200/month for Senior