Group Descriptions
RED 10 & under
50 m freestyle
50 m backstroke
Understand the idea of breaststroke & butterfly
Ability to listen and follow directions
OBJECTIVES
Stroke development and swim etiquette
Swim 50 m of at least 3 different strokes and 100 IM by the end of the season
Intro to Starts/Turns Legal strokes without disqualification
90 min of practice 3-days/wk
Participate in group dryland strength and flexibility training
100 m freestyle
100 m backstroke
75 m breaststroke
50 m butterfly
Able to complete 8x50 freestyle
@1:30, 2 x 100 IM with legal strokes
Ability to listen and follow directions
OBJECTIVES
Legal stroke technique in all 4 competitive strokes
Preparation for 200 IM and 400 m Free
Streamline
Starts and turns
Learn how to read a clock to understand intervals for training
Achieve USA Swimming B times or higher in at least 2 strokes
90 min practice 3-days per week
Participate in group dryland strength and flexibility training
GOLD C 13 & Older (high school aged)
Swim 50 m 3 out of 4 strokes legally
Able to perform 100 Free and 100m IM
Starts off blocks
Basic Streamlining
Test set: 4 x 100 freestyle @ 2:30, 3 x 100 IM @ 2:45
OBJECTIVES
Build aerobic endurance
Stroke development and refinement
Intro to speed
Preparation for 200 IM and 200 Free
Achieve B times in at least 3 strokes
Independently perform dryland strength and flexibility training
90 min of practice 3-days/wk
GOLD B
11 years old must have at least 3 “BB” times
10 years old must have at least 3 “A” times
MINIMUM REQUIRMENTS
Swim 100 m in freestyle, backstroke, and breaststroke and 50 M butterfly legally
Legal starts, turns, and finishes
Test set: 4 x 100 Freestyle @2:00, 4 x 100 IM @ 2:15
Increased aerobic and speed training
Emphasis on stroke technique
Dryland exercises
Increased training volume
USA Swimming B Times or faster
Preparation for 400 IM and 800 Free
90 min of practice 3-days/wk
Independently perform dryland strength and flexibility training
12 & Older
11 years old must have at least 3 “A” times
Grasp of distance per stroke and stroke rate
Commitment to high-level training
Tolerance to high-intensity sets
Test set: 5 x 100 Freestyle @ 1:45, 5 x 100 IM @ 2:00
2 x 200 IM on 3:30
USA Swimming BB Times or fasterTechnical precision
Anaerobic threshold
Stroke specificity
Leadership
Strong commitment to competitive swimming
Able to competitively swim 1500, 800, and 400m Free and 400 IM
90 min of practice 3-days/wk
Independently perform dryland strength and flexibility training
*Training group guidelines will apply but ultimately, group placement is determined by the Head Coach.
For new swimmers, tryouts are required to participate in this pre-season program. Please contact Head Coach Michi Sanders to set up an assessment at [email protected]
