DFAC Training Groups Summary                                                                                                                                 implemented fall 2019

 

Dolphins

Sailfish

Gold

Performance

Senior

Cross-Train

Usually for Ages

8 and under

9-12

10-13

11-14

High school

≤13 CT-Age Group

≥14 CT SeniorTeam

Attendance

Recommendation

3x/week

3x/week

3-4x/week

4-5x/week

4-5x/week

Maximum 2 days/week in regular group.

Length of practice

45 minutes

1 hour

1-1.25 hours

Swim & dryland

1.5-2 hours

Swim & dryland

1.75-2.25 hours

Swim & dryland

If you have limited time, but want to maintain skills, stay in shape, or add another training option, then this group is for you. Swimmers who are competing in another sport find that 2x/week in the pool helps muscles relax.

Requirements

Swim 1 length of pool w/o stopping.

Swim 2 lengths of pool w/o stopping.

Swim 50 yds each stroke.

Willing to train for competitive swimming with goals of state and zone cuts.

Seniors train together with workouts modified to meet the needs of various abilities and goals.

Training Focus

Learn and improve 4 strokes, turns, starts, and fundamentals (streamlining, underwater-kicking, breathing, basic body positions) via drills.

Have fun with friends while developing swimming skills.

Previous plus beginning set work, stroke development, basic aerobic training, and dryland.

Previous plus continuing development in all strokes and events (IM, sprints, distance) racing strategy, high-level of aerobic training, and increased dryland.

Our top swimmers will continue their training to meet state, regional, and national cuts.

Meet Attendance

Home meets required.

Encouraged to attend age-appropriate away meets.

Home meets required.

Recommend ≥2 meets per month and championship meets per qualifying times.

Home meets required.