| Pre Team
This is the first step for swimmers to be introduced to competitive swimming. The primary goal of this group is to focus on freestyle and backstroke and familiarize a young swimmer to the group environment and the basic concepts of the swim team. We also use the progressions of safety and swimming mechanics of the nationally recognized swim instruction program "Swim America". Once an athlete has completed 6 levels of the "Swim America program they are encouraged to become a member of the Pre Team level. Participation in meets is optional. Participants must demonstrate that they are water safe and mature enough to pay attention to instructions to be in this group. Pre-Team swimmers will learn:
- Team building
- Initial use of the pace clock
- Concept of their times as a measure of performance
- Starts and turns
- Discipline of working for one hour, three times weekly
- Participation in swim meets is optional.
Minimum requirements: Swimmers must be able to swim 50 yards each of freestyle and 25 yards backstroke without assistance. Parents will be asked to remain in bleachers or to find something to do while swim team is in session. Parents are not to interrupt an instructor or a swim practice while in session as it may compromise group safety and the quality of programming offered the group as a whole. We welcome parents to communicate with us before or after practice.
Swim America Coach/Kristen Henry
Novice and Age 1 (Minimum Age 5 to 11 )
This group will swim up to 1500 yards daily. This group will follow a systematic approach to competitive swimming, using drill and stroke progressions. Starts, stream-lines, turns and stoke mechanics are the focus of this group. Major emphasis will be placed on freestyle and backstroke, with an introduction to butterfly and breaststroke. Swimmers are encouraged to attend three practices a week. Participation in meets is encouraged. This is an entry-level group that will follow a systematic introduction to competitive swimming, teaching:
- Starts, turns and stroke technique are the primary focus
- Major emphasis will be placed on freestyle and backstroke
- Introduction to breaststroke and butterfly
- Introduction to swim drills and techniques at the basic skill level
- Introduction to the basics of competitive training
- Swimmers are encouraged to attend 3-4 :45 minute practices per week.
- Participation in meets is encouraged.
Minimum requirements: Swimmers must be able to swim 50 yards freestyle, 25 yards backstroke and be ready to learn a third stroke (breast or butterfly). Promotional goals: Swimmers in this group strive to reach these goals for consideration for promotion to the next the group.
Novice Group Coach: Coach Art or Coach Jeremiah
Age Group 2 (Minimum Age 8-11) Age Group will swim 1500-2000 yards daily. Although similar to Novice, this group is for the more experienced swimmer who is physically and mentally mature enough to do more yardage and conditioning. Swimmers move into this group to increase their level of conditioning and are also introduced to advanced racing techniques, pace clock and basic goal setting. There is a balance between stoke mechanics and conditioning at this level. Swimmers graduating from this group must be competent in all four strokes and must pass a check list of skill tests to move into the next group. Swimmers at this level are encouraged to attend 3-4 practices a week . Participation at meets is expected. This group will have:
- Emphasis on refinement of all aspects of swimming and swim meet preparation
- Reinforcement of proper technique in conjunction with training
- Conditioning is a major priority of the group
- One hour "dry land" training twice weekly
- Running, crunches, push-ups and calisthenics (no weight lifting)
- 1500-2000 yards per workout
- A commitment of at least four practices per week is expected
- Participation in one meet per month is required
Promotional goals: Swimmers in this group strive to reach these goals for consideration for promotion to the next level:
Age Group Coach: Coach Kristen [email protected] Junior (Minimum Age 10-14)
The Junior group swims 3000-4500 yards daily. This age group program is for swimmers who are serious about training and competition. Conditioning is a major priority of the group. Swimmers must be proficient and competent in turns, starts and the four competitive strokes. Reinforcement of proper technique will run in conjunction with training. A commitment of 4-5 practices a week is expected. Participation in meets is required.
- Focus on building teamwork, endurance, and stroke work
- Emphasis on developing good workout habits
- Begin yardage training, 3000-4500 yards/practice
- Initial "dry land" training one hour/week (moderate calisthenics and stretching)
- Swimmers are required to attend three practices per week
- Tuesday practice sessions are added only on coach’s recommendation
- Participation in one meet per month is expected.
Promotional goals: Swimmers in this group strive to reach these goals for consideration for promotion to the next level:
- Swimmers should be able to swim 10x100s free on the 1:45
- Swimmers should be able to swim 8x100 IMs on the 2:00
Junior Group Coach: Coach Kristen [email protected]
Junior Elite (Minimum Age 11-13.5)
The Junior Elite group swims 3000-5000 yards daily. This group is for the serious top level age group swimmer who is 13 and younger and not in High school yet. Swimmers in their 9th grade summer are eligible to move into the Pre-Senior or Senior groups with the permission of the head coach. The priorities of this group are to improve and emphasize technique, race strategy, proper practice habits, nutrition, teamwork, conditioning and goal setting. This group is primarily for the swimmers who are achieving JO+ standards, within their respective age group. Participation at meets is required. Group Admittance/Minimum test standard: 6x100's Free on 1:30 4x200 IM's on 3:30, 10x 50 @:45 Swimmers in this group are expected to arrive a few minutes early to be on time for practice.
- Emphasis on refinement of all aspects of swimming and swim meet preparation
- Reinforcement of proper technique in conjunction with training
- Conditioning is a major priority of the group
- One hour "dry land" training twice weekly
- Running, crunches, push-ups and calisthenics (no weight lifting)
- 3000-5500 yards per workout
- A commitment of at least four practices per week is expected
- Participation in one meet per month is required
Promotional goals: Swimmers in this group strive to reach these goals for consideration for promotion to the next level:
- 16x100’s free on the 1:30
- 5x200 IM’s on the 3:15
Junior Group Coach: Coach Kristen Pre Senior (Minimum Age 12-13)
The Pre-Senior Group swims 3500- 6000 yards daily. This group is for the high school age swimmer, who is serious about conditioning. This group is involved in a broad band training program that involves race strategy, advanced goal setting, nutrition, core strength development, technique, emotional and physical conditioning. The objective is to prepare swimmers for competition in Junior + meets. Swimmers are expected to be at most scheduled practices. Swimmers may do only one morning practice a week and this is done only at the discretion of the coach. Participation at meets is required. Group
Admittance/Minimum test standard: 2 x 200IM 3:00, 10x100 @ 1:30 sc. Swimmers are encouraged to arrive on time for stair climbing, crunches and stretch cords. Dry-land Training is part of practice. Please wear appropriate shoes and clothing for Dry-land Training.
- The goal is to improve and emphasizes technique, race strategy, and proper practice habits
- 5500-7000 yards per workout
- A commitment of 5 practices per week is expected
- Participation in swim meets is required
Promotional goals: Swimmers in this group strive to reach these goals for consideration for promotion to the next level - Demonstrated commitment to maximizing individual potential
- Girls:
- 18x100s on the 1:30
- 7x200 IMs on the 3:10
Boys:
- 18x100’s free on the 1:30
- 7x200 IMs on the 3:10
Pre Senior Group Coach: Coach Dia
Senior (Minimum Age 13-18)
The Senior Group swims 6000-8500 yards daily. This group will do the same as above, with more emphasis on speed and yardage. The Senior swimmers prove through their practice effort, that they are ready for the challenges presented in this group. The objective of this group is to prepare these swimmers to compete at the Senior+ level. An attendance record of 5 days a week is required in order to be considered a senior swimmer. ** Participation at meets is required. Swimmers may do only two morning practice a week and this is done at the discretion of the coach. Group
Admittance/Minimum test standard: 7x200IM 2:45, 18x100, 20x50 :45 keeping 35 pace for girls and a 31 pace or lower for [email protected] 1:10 sc Swimmers are expected to arrive on time. Dry-land Training may be part of practice. Please wear appropriate shoes and clothing for Dry-land Training. Senior Group Coach: Coach Dia
Senior Elite (Minimum Age 14-18)
The Senior Elite Group swims 8000-13000 yards daily. This group will focus on all aspects of swimming. Conditioning, strength training, high end interval training and emphasis on technique are key areas of focus. Specific race strategy is incorporated into daily practice. The expectations are very high for this swimmer. This level of training is for the swimmer who is preparing for Sectional and National competition. Practice is mandatory for all scheduled practices. Swimmers are expected to participate in competition at high level meets, both the short and long course season. Swimmers are expected to do scheduled morning practices. Group Admittance/Minimum test standard: 2x200 IM 2:45, 10x100, 20x50 :45 pacing :28 or below @ 1:10 sc Swimmers are required to arrive on time for stair climbing, crunches and stretch cords. Dry-land Training is part of practice. Please wear appropriate shoes and clothing for Dry-land Training. Swimmers in this group may also be asked by their coach to participate in a weight lifting program or see nutrition specialist.
Senior Group Coach: Coach Dia |
