TRA TEAM PROGRAM

 

*Dry-land Preparation: Yoga Mat, Sneakers/Running shoes

 

 

 

The Class should be held in a designated location/time/session (Personal reason - NO Make-Up Class Allowed)

Any question should be answered through email and no questions are permitted during the class session

Any negligent activities of a swimmer that may disrupt any lesson or violate any TRA policy may disqualify the membership

No one is allowed to enter the class area unless permitted by the head coach

 

  NEW Team Rally Aquatics Registration Application    

Please download and complete TRA Registration Form and SAVE AS PDF. Please send it to [email protected]

 

 Please make a payment by Zelle

 703-477-6532 

 Team Rally Aquatics, Inc. 

 

How many practice times are recommended based on the swimmer's age?

Each swimmer has a different timetable to show dramatic improvement. But you can see the following cases we have.

 

Practice Plan of TEAM PROGRAM

  • 5-7 years old: 3-4 times a week
  • 8-10 years old: 4-5 times a week
  • 11-15 years old: 5-6 times a week
  • OVER 15 years old: 7-8 times a week

 

Level 3  Stroke Improvement and Clinic (Recommended to practice at least 4 times per week)

  • Age:
    • ​6-14
  • Requirements:​
    • Backstroke one lap (25 yards)
    • Freestyle two laps (50 yards)
  • What to Bring to Class:
    • Goggles, fins, swim cap, snorkel, and paddles
  • Objective:
    • ​To develop confidence with stroke cleaning​​
    • To improve other aquatic skills such as increasing their endurance and speed by swimming greater distances, using coordination, and using a clinic of stroke
    • To develop basic skills that are needed for Breaststroke and Butterfly as well as Start & Turns to attend swim meets.
  • Goals:
    • Freestyle 4 laps (100 yards)
    • Backstroke 2 laps (50 yards)
    • Butterfly 1 lap (25 yards)
    • Breaststroke 1 lap (25 yards)
    • Start & Turns
    • Attend swim meets

Level 4  PREP. TEAM (Same as Level 3, but level 4 is for swimmers that are more advanced)

  • Age:
    • ​6-14
  • Requirements:​
    • Backstroke one lap (25 yards)
    • Freestyle two laps (50 yards)
  • What to Bring to Class:
    • Goggles, fins, swim cap, snorkel, and paddles
  • Objective:
    • ​To develop confidence with stroke cleaning​​
    • To improve other aquatic skills such as increasing their endurance and speed by swimming greater distances, using coordination, and using a clinic of stroke
    • To develop basic skills that are needed for Breaststroke and Butterfly as well as Start & Turns to attend swim meets.
  • Goals:
    • Freestyle 4 laps (100 yards)
    • Backstroke 2 laps (50 yards)
    • Butterfly 1 lap (25 yards)
    • Breaststroke 1 lap (25 yards)
    • Start & Turns
    • Attend swim meets

Level 5  TRA TEAM/Advanced Stroke Improvement and Speed (Recommended to practice at least 5 times per week)

  • Age:
    • ​7-15
  • Requirements:​
    • Freestyle 4 laps (100 yards)
    • Backstroke 2 laps (50 yards)
    • Butterfly 1 lap (25 yards)
    • Breaststroke 1 lap (25 yards)
    • Start & Turns
  • What to Bring to Class:
    • Goggles, fins, swim cap, snorkel, and paddles
  • Objective:
    • ​To develop confidence with stroke cleaning​​
    • To improve other aquatic skills such as increasing their endurance and speed by swimming greater distances, using coordination, and using a clinic of stroke
    • To develop advanced skills that are needed for Breaststroke and Butterfly as well as Start & Turns to attend swim meets.
  • Goals:
    • Freestyle 8 laps (200 yards)
    • Backstroke 4 laps (100 yards)
    • Butterfly 2 laps (50 yards)
    • Breaststroke 2 laps (50 yard)
    • 100IM
    • Start & Turns
    • Attend swim meets

Level 6  TRA TEAM (Recommended to practice at least 6 times per week)

  • Age:
    • ​8-15
  • Requirements:​
    • Freestyle 8 laps (200 yards)
    • Backstroke 4 laps (100 yards)
    • Butterfly 2 laps (50 yards)
    • Breaststroke 2 lap (50 yards)
    • 100IM
    • Start & Turns
  • What to Bring to Class:
    • Goggles, swim cap, pull-boy, fins, snorkel, and paddles
  • Objective:
    • To improve their stroke so that the swimmers can swim with more ease, efficiency, power, and smoothness while swimming at a great distance​
  • Goals:
    • Freestyle 16 laps (400 yards)
    • Backstroke 8 laps (200 yards)
    • Butterfly 4 laps (100 yards)
    • Breaststroke 4 laps (100 yard)
    • 200IM
    • Start & Turns
    • Attend swim meets

Level 7  ELITE TRA TEAM

  • Age:
    • ​9-16
  • Requirements:​
    • Freestyle 16 laps (400 yards)
    • Backstroke 8 laps (200 yards)
    • Butterfly 4 laps (100 yards)
    • Breaststroke 4 lap (100 yards)
    • 200IM
    • Start & Turns
  • What to Bring to Class:
    • Goggles, swim cap, pull-boy, fins, snorkel, and paddles
  • Objective:
    • Swimmers will train harder on all strokes and techniques for competitions​
  • Goals:
    • Freestyle 32 laps (800 yards)
    • Backstroke 16 laps (400 yards)
    • Butterfly 8 laps (200 yards)
    • Breaststroke 8 laps (200 yard)
    • 400IM
    • Start & Turns
    • Attend Championship and qualified swim meets

 


Level 8  PRO-TRA

  • Age:
    • ​13+
  • Requirements:​
    • Freestyle 32 laps (800 yards)
    • Backstroke 16 laps (400 yards)
    • Butterfly 8 laps (200 yards)
    • Breaststroke 8 laps (200 yards)
    • 400IM
    • Start & Turns
  • What to Bring to Class:
    • Goggles, swim cap, pull-boy, fins, snorkel, and paddles
  • Objective:
    • Attend Championship and qualified swim meets
      • Jr. OLYMPICS - AGE GROUP CHAMPS
      • ZONE CHAMPIONSHIPS
      • SECTIONALS
      • FUTURES
      • Jr. NATIONALS
      • NATIONAL CHAMPIONSHIP / US OPEN / PRO Swim Series
      • OLYMPIC TRIALS
      • OLYMPICS