MINI 6-9 yrs old
25m swimming safely without stopping in freestyle and backstroke position
 
OBJECTIVES

Stroke development and swim etiquette

Swim a 25 m of at least 2 different strokes by the end of the Spring season

Ability to listen and follow directions

60 min of practice 3-days/wk

 

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

 
BLACK: 12 & under
Minimum Skills

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 
12 & Older

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

 

OBJECTIVES

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

 
GOLD A

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 faster 
 
OBJECTIVES

Technical 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

***USA Swimming times can be found here***