Pacific Swimming
Excellence 300

2022/23 Swim Groups - Overview

This year, we have added a additional Fitness group - Fitness 2 - to provide a swim for fitness group for younger swimmers.

PASA – Menlo Park has 3 Tracks for swimmers – Instructional, Competitive, Fitness.  Which track is best for a swimmer is based upon their current ability level, their experience with the sport and their future goals within the sport. 

  • Instructional Track (Group 6) is the track for our younger participants and also those who are newer to the sport.  This track emphasizes teaching the fundamentals in all 4 strokes, in addition to streamlines, turns and starts.  The goal of this track is to develop the skills needed to be able to begin successfully competing in swim meets.  
  • Competition Track (Group 1, 2, 3, 4, 5) has both practice and meet requirements. The requirement is set at the minimum level needed for the swimmer to continue to progress with their age group. Requiring Meet participation allows for swimmers to learn how to track their progress, set goals, and evaluate their swimming. 
  • Fitness Track (Group – Fitness 1; Fitness 2) allows swimmers to get exercise without the pressure of practice requirements or the stress of attending meets. Swimmers on this track can set the practice schedule that is best with their relationship with the sport.  

Regardless of which Track you swimmer joins, all our groups focus on the fundamentals of great technique and the development of life-skills. In addition, swimmers are never locked into a track.  Swimmers are able to transition between track as their interest, focus and abilities change.  

Coaches will determine the group in which a swimmer participates. Swimmers may always elect to, instead, swim down a group or move into the Fitness Track. 

Swimmers, who are determined to be ready to move up groups, move during seasonal transitions (September, January, May). 

When looking at placing a swimmer in a group or moving a swimmer to a different group, coaches look at the following criteria (in alphabetic order)

  1. Ability
  2. Age
  3. Attitude
  4. Coach-ability (listening, willingness to implement stroke corrections, commitment to feedback)
  5. Commitment Level (Attendance, Meet participation, commitment to the sport)
  6. Maturity – Emotional & Social
  7. Progress
  8. Swimmer driven interest to move up for the challenge and to continue progress. 
  9. TEAM – understanding the expectations of being part of a team.
  10. Test Set

The swimmer's current coach, with the agreement of the next group's coach, will make the final decision regarding move-ups.

2022/23 Swim Groups - Descriptions

Group 1: Highest Level of the Program/Senior Group

  • Geared toward high school age swimmers.
  • Most demanding and highest level of our program with the goals of competition at the highest levels (Far Westerns, San Diego Senior Meet, Sectionals, National Meets). 
  • Swimmers are working toward refining technique details and building mental and physical endurance with longer training sessions.
  • Leadership skills are strengthened (responsibility, set proper examples, look at the big picture, lead swim sets, etc).
  • Swimmers are encouraged to consider swimming in college at any level. The coaches will help swimmers in the college recruiting process.  
  • Recommended 5-6 practices/week & Required participation on all meets offered.
  • Current Practice Days & Times can be found HERE

Group 2: Senior Level Development 

  • Geared toward 12-15 year old swimmers and high school swimmers who want to prepare for their high school seasons. 
  • Swimmers have strong competitive swimming experience and are committed to swimming and competing in meets.
  • Training levels step up to prepare for Championship meets (AZ, JOs, FWs, San Diego), moving into Group 1 and High School Swimming.
  • Swimmers in this group will be exposed to an increased role in goal setting, race strategies, leadership and seasonal planning.
  • Recommended 4-5 practices/week & Required participation in monthly USA meets & all championship meets qualified for
  • Current Practice Days & Times can be found HERE

Group 3: Development of Advanced Training & Racing Principles

  • Geared toward 11-14 year old swimmers who are on the competitive track. 
  • Swimmers are proficient in all the competitive strokes, have competitive experience and have a working knowledge of conditioning/training techniques. 
  • Training continues to develop speed and aerobic capacity while introducing higher level of training.
  • Recommended 3-4 practices/week & Required participation in monthly USA meets & all championship meets qualified for.
  • Current Practice Days & Times can be found HERE

Group 4: Introduction to training principles

  • Geared toward 9-12 year-old swimmers who are on the competitive track. 
  • Focus on stroke technique and beginning training and conditioning - intervals, clock management, racing and pacing.
  • Recommended 3-4 practices/week & Required participation in 1-2 USA meets per season
  • Current Practice Days & Times can be found HERE

Group 5: Introduction to Competitive Swimming

  • Geared toward intermediate swimmers (8-11 year olds). 
  • Focus on developing strong base in swimming fundamentals and learning about competitive swimming while having fun.
  • Primary emphasis continues to be the development of all four strokes in addition to starts, turns and competition.
  • Recommended 3 practices/week & PASA Candy Meets
  • Current Practice Days & Times can be found HERE

Group 6: Complete the development of all 4 competitive strokes

  • Geared toward beginner swimmers (7-9 year olds).
  • Focus on developing a strong base in swimming fundamentals and learning about competitive swimming while having fun.
  • Refinement of free and back and the completion of legal breast and fly
  • Recommended 2 practices/week & PASA Candy Meets
  • Current Practice Days & Times can be found HERE

Fitness 1: Interested in taking part in the sport without the competitive focus.

  • Geared toward 12-18 year-old swimmers who enjoy swimming for fitness but are not interested in competitions. 
  • Developed to provide greater access to our sport. 
  • Allows swimmers to get exercise without the pressure of practice requirements or the stress of attending meets. 
  • Swimmers on this track can set the practice schedule that is best with their relationship with the sport.  
  • Focus on continued develop of a strong base in swimming fundamentals while having fun.
  • No attendance or meet requirement
  • Current Practice Days & Times can be found HERE

Fitness 2: Interested in taking part in the sport without the competitive focus.

  • Geared toward 9-13 year-old swimmers who enjoy swimming for fitness but are not interested in competitions. 
  • Developed to provide greater access to our sport. 
  • Allows swimmers to get exercise without the pressure of practice requirements or the stress of attending meets. 
  • Swimmers on this track can set the practice schedule that is best with their relationship with the sport.  
  • Focus on continued develop of a strong base in swimming fundamentals while having fun.
  • No attendance or meet requirements
  • Current Practice Days & Times can be found HERE

Group Entry Test Sets

  • Group 6 – 100 Free unassisted with rhythmic breathing, 100 Kick, 50 Backstroke, Working knowledge of Breast & Fly; Able to work in a group environment.
  • Group 5 – 200 Free with side breathing, 100 IM, legal kick in all 4 strokes.
  • Group 4 – 4x100 Free @ 2:00; 2x100 IM @ 2:30; 4x50 Kick @ 1:10; Legal in all four strokes, swims with legal and proper turns
  • Group 3 – 6x100 Free @ 1:45; 3x100 IM @ 2:15; 6x50 Kick @ 1:05; Dives
  • Group 2 – 8x100 Free @ 1:30; 4x100 IM @ 2:00; 8x50 Kick @ 1:00; Will take part in Meets
  • Group 1 – 10x100 Free @ 1:20; 5x100 IM @ 1:45; 10x50 Kick @ 55; Will take part in Meets
  • Fitness 1 – Same as Group 4
  • Fitness 2 - Same as Group 4