GROUP DESCRIPTIONS AND PREREQUISITES

 

Ribbon Seals Fundamentals

Ages:              6 – 8

Prerequisites:

• 25 yards freestyle without stopping

• Sideways breathing on freestyle

• 25 yards backstroke without stopping

 

This group bridges a from swim lessons to swim team. Swimmers learn/refine:

o Fundamentals of kicking

o Fundamentals of arm pulls

o Streamline

o Underwater butterfly kicks

o Breakout strokes

o Diving progression (USAS certified)

o Basic interval work: 25 yards @ 1:00 - 0:50

 

Harbor Seals Fundamentals

 

Ages:              8 - 11

 

Prerequisites:

• 25 yards freestyle without stopping

• Sideways breathing on freestyle

• 25 yards backstroke without stopping

 

Swimmers learn fundamentals related to swimming in a competitive format. Swimmers learn/refine:

o Fundamentals of kicking

o Fundamentals of arm pulls

o Diving progression (USAS certified)

o Streamline

o Underwater butterfly kicks

o Breakout strokes o Turns: learning turn motions for all races

o Transition turns: Individual Medley

o Novice Interval Training: 25 yards @ 1:00 – 0:45 and 50 yards @ 2:00 – 1:30

o Stroke count (distance per stroke)

 

Grey Seals Fundamentals

Ages:              11 - 18

 

Prerequisites:

• 25 yards freestyle without stopping

• Sideways breathing on freestyle

• 25 yards backstroke without stopping

 

This group is for swimmers 12 to 18 years old that are new to swim team but have a strong foundation of swimming lessons. Swimmers learn fundamentals related to swimming in a competitive format. Swimmers learn/refine:

o Fundamentals of kicking

o Fundamentals of arm pulls

o Diving progression (USAS certified)

o Streamline

o Underwater butterfly kicks

o Breakout strokes

o Turns: learning turn motions for all races

o Transition turns: Individual Medley

o Novice/Intermediate Interval Training: 25 yards @ 0:50 - 0:30 and 50 yards @ 1:40 - 1:00

o Stroke count (distance per stroke)

 

Harbor Seals Intermediate/Advanced 

Ages:              8 - 11     

Prerequisites:

  • Completing all learning objectives in Harbor Seals Fundamental
  • Competition legal in all strokes/turns
  • Can complete following interval sets: 
    • 6 x 25 free kick @ 0:50
    • 4 x 25 free swim @ 0:40
    • 4 x 50 free swim @ 1:20

 

Swimmers learn/refine:

o Increasing underwater distance

o Diving from blocks

o Turns: Increasing Speed

o Relay starts

Intermediate Interval work

o   25 yards @ 1:00 – 0:30

o   50 yards @ 2:00 – 1:00

o   75 yards @ 3:00 – 1:30

o   100 yards @ 5:00 – 3:00

 

Grey & Leopard Seals Intermediate/Advanced 

Prerequisites:

Ages:              11 – 14

                        15 – 18 (First year competing)

Grey Seals Prerequisites:

  • Completing all learning objectives in Grey Seals Fundamentals or
  • Competition legal in all strokes/turns
  • Can complete following interval sets: 
    • 8 x 25 free kick @ 0:50
    • 6 x 25 free kick @ 0:40
    • 6 x 50 free swim @ 1:20
    • 4 x 50 free swim @ 1:00

 

Leopard Seals Prerequisites

Ages:              14 - 18

  • Complete following interval sets: 
    • 6 x 50 free kick @ 1:10
    • 6 x 50 free swim @ 1:00
    • 4 x 50 free swim @ 0:50

Swimmers learn/refine:

o Increasing underwater distance

o Relay starts

o Variable race pace (dependent on distance)

o Understanding and using splits

o Interval Training 25–200-yard increments with 25 base 1:00 – 0:25

o Developing growth mindset and confidence/inhibition to lead peers

 

AM/PM Groups and AM Only Options 

This group is for experienced competitive swimmers. Swimmers may attend any practice session for their group level AM and/or PM

Prerequisites:

Ages:              8 – 11             Harbor

                        11 – 14            Grey

                        15 – 18            Leopard

 

Harbor Seals Prerequisites:

  • Completing all learning objectives in Harbor Seals Fundamental
  • Competition legal in all strokes/turns
  • Can complete following interval sets: 
    • 6 x 25 free kick @ 0:50
    • 4 x 25 free swim @ 0:40
    • 4 x 50 free swim @ 1:20

Swimmers learn/refine:

o Increasing underwater distance

o Diving from blocks

o Turns: Increasing Speed

o Relay starts

Intermediate Interval work

o   25 yards @ 1:00 – 0:30

o   50 yards @ 2:00 – 1:00

o   75 yards @ 3:00 – 1:30

o   100 yards @ 5:00 – 3:00

Grey Seals Prerequisites:

  • Completing all learning objectives in Grey Seals Fundamentals or
  • Competition legal in all strokes/turns
  • Can complete following interval sets: 
    • 8 x 25 free kick @ 0:50
    • 6 x 25 free kick @ 0:40
    • 6 x 50 free swim @ 1:20
    • 4 x 50 free swim @ 1:00

Leopard Seals Prerequisites

Ages:              14 - 18

  • Complete following interval sets: 
    • 6 x 50 free kick @ 1:10
    • 6 x 50 free swim @ 1:00
    • 4 x 50 free swim @ 0:50

Swimmers learn/refine:

o Increasing underwater distance

o Relay starts

o Variable race pace (dependent on distance)

o Understanding and using splits

o Interval Training 25–200-yard increments with 25 base 1:00 – 0:25

o Developing growth mindset and confidence/inhibition to lead peers