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Whitewater Aquatics Squad Levels

All movement from Squad to Squad must be approved by the Squad Coach as well as the Head Coach and will be made only after the coach, swimmer and parent have met.

Squad 1 (Development)

This is our introduction into competitive swimmers. Practice is offered four times per week for 45 minutes per day. Although there is no requirement for attendance, swimmers should attend three practices a week to see consistent improvement and development.

To qualify for Squad 1 swimmers must:

Swim a 25 freestyle with their face in and breath to the side.
Swim a 25 backstroke with proper kick
Have a general understanding of the breaststroke kick
Have a general understanding of the body undulation for butterfly.

To progress to Squad 2 swimmers must:

Swim a legal broken 100 IM
Swim a 200 freestyle with flip turns
Swim a 100 backstroke with flip turns
Swim a legal 50 breaststroke with pull downs
Swim a legal 50 butterfly
Have attended 2 team swim meets and show proficiency in competition.
Have a basic understanding of the pace clock.

Squad 2 (Age-group)

Swimmers who move to Squad 2 will be introduced to training sets on a daily basis. Practice is offered five times per week for one hour per session. Swimmers will work towards swimming the 100 and 200 IM as their main events. Swimmers at this level are encouraged to attend four practices a week to see continued progress. Swimmers are expected to attend one meet per month with the goal of qualifying for a championship level meet. The progression from Squad 2 to 3 is often difficult as it is based upon an increase in training volume as well as competency in all strokes.

To progress to Squad 3 swimmers must:

Swim 10x100 freestyle on 2:00 with correct turns
Swim 8x100 IM on 2:30 with correct turns
Be confident swimming the 200 IM in competition
Have shown consistent attendance of at least 75 percent

 Squad 3 (Championship age-group)

Squad 3 swimmers will work towards a seasonal goal of attending a Championship level meet. These meets are generally swum in December, March and July. Swimmers will continue to train for the 200 and as age permits 400 IM as their main events. Although swimmers may demonstrate ability in specific strokes they are expected to swim all events and will work to increasing their IMX score. Swimmers are given 5 workouts per week for an hour and a half per session. Dryland training will play an ever increasing part of the athletes training. The athlete will begin the process of setting both seasonal and training goals.

To progress to Squad 4 swimmers must:

Only when a swimmer has attained a PNS championship qualifying time will they be considered for movement to the next Squad. Advancement depends on training attendance and attitude which are as important as ability.
 

Squad 4 (Junior):

Requirements:

- Working towards PNS cuts/WA Sr's/AGR
- Offers 5 practices per week, M-F, Sat is optional, 20 practices offered in a month
- Attendance requirement 80% or above, Saturday practice used as make up workout. 
- Can make 10x100 @ 1:25 as training base

*Swimmers who fail to make the attendance requirements may be moved to Squad 3 and/or not allowed to participate in championship meets.

 


 

Our Senior program is Dynamic and is structured by a collaboration between Coach Joel and Coach Cejih. Depending on set periods of training focus swimmers will be moved into groups to meet the specific training goals. A rough outline or example of this is during specific high school seasons swimmers will be divided into male or female groups to emphasize training for particular goals. During our late spring and summer season we move to a more basic training plan with an emphasis on developing swimmers for particular championship meets. This allows for better space utilization and creates a cohesive group as well as allowing both coaches to work with our top level athletes. Swimmers in these groups are expected to communicate and work closely with both coaches in seasonal planning and goal setting.   

Squad Senior:

Requirements:

-  Has 1 AGR cut/PNS Champs/WA Senior cut
-  Offers 6 practices per week, 24 in a month
-  Attendance requirement above 85% for month (21/24)
-  Can make 10x100 @ 1:20 as training base

*Swimmers who fail to make the attendance requirements may be moved to Squad 4 and/or not allowed to participate in championship meets.

Squad Senior Elite:

Requirements:

- Has 1 Senior Sectional cut or multiple Age Group Regional cuts. 
- Offers 6 practices per week, 24 in a month (assuming no meets). 
- Attendance requirement above 90% for the month(22/24). 
- Can make 10x100 @ 1:15 as training base

*Swimmers who fail to make the attendance requirements may be moved to Squad 4 and/or not allowed to participate in championship meets.

 

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