The White Group is geared toward swimmers between 9-12 years old or 4th-7th grade

Entry Training Requirements:

  • Swim 5 x 100 freestyle with flip turns on minimum 2:20 interval (SCY)
  • Kick 6 x 50 freestyle on 1:30 (SCY)
  • Demonstrate legal strokes in all 4 strokes for 50 yards each (*Minor issue with butterfly or breaststroke for the full 50 ok)
  • Understand and have knowledge of proper body position for Freestyle and Backstroke
  • Time of record in a 50 of each stroke along with 2 x 100 from the following:  100 free, 100 back, 100 breast, 100 fly, 100 IM
  • Plank for 30 seconds holding body position
  • Complete a 15 minute swim on their own using strokes of their choice without stopping 
  • Be able to push off of the wall in streamline position before starting strokes
  • Be able to do a basic racing start (dive)

Intellectual Expectations: 

  • Be able to read a clock and understand :30 and : 60-second intervals leaving 5-10 seconds apart. 
  • Memorize and execute instruction for the purpose of skill development and training sets
  • Remain focused and execute good behavior during practice
  • Wait at the wall in between sets; do not stand or push off of the bottom in the middle of the pool

Exit Requirements

Equal to or great than 12 years old OR 7th grade * (Some exceptions apply)
Goals are published so swimmers know what to shoot for as they progress through the season.  Those that are on target with goals and the appropriate grade and age level are taking steps to advance into the next group the following year. 
  • A and/or BB times in as many strokes and distances as possible in 11-12 Age Group
    • Qualifying for Age Group Champs in 11-12+ age group 
  • Strong Core/Body position in all 4 strokes with the ability to hold body position during drills
  • Execute a good starting position into a start and breakout from the block
  • Be able to streamline past the flags in proper streamline position with proper breakout for sets and races
  • Be able to not breathe in/off of the walls the majority of training (fly/free) and utilize a proper pull out for breaststroke 
  • Have a time of record in all 50’s, 100’s,  200’s (minus butterfly), 200 IM and 500 free
  • Be able to use a snorkel, pull buoy and paddles without issue
  • Have confidence in their swimming abilities 
  • Be able to memorize and execute instruction for the purpose of skill development and training sets
  • Have enough endurance and proper stroke mechanics to execute 3500-4000m sets without losing form on a regular basis

Practice time: 1 hour and 30 minutes (Excluding Dryland)

Swimmers are encouraged to attend 3-4 practices a week. 

Necessary Equipment: Goggles, Cap, Fins, kickboard, pull buoy, adult snorkel, small-medium paddles, mesh bag

White Group Coach: Eric Zank ([email protected]), Carina Masson ([email protected]), Elizabeth Ward, Hanna Pennington

Workout Days/Times:  Mon-Thurs: Larkspur Swim and Racquet Club: 5:30 - 7:00 pm

Saturdays: Larkspur Swim and Racquet Club: 9:30 - 11:00 am