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
