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Rapids 1
Is our pre-competitive group for
children between the ages of 5 and 13. This group meets once
per week. This program is designed as a transitional
introduction into the world of competitive swimming without the
time commitment of competitive swimming (rules and
regulations). It consists of technique and stroke
development with an introduction to endurance training in a fun and
dynamic environment.
Squad
1-Development
This group is designed for our
youngest swimmers between the ages of 5 and 9. Practices are
one hour four times a week. Emphasis is placed heavily
on good technique while mastering the essentials of competitive
swimming. Understanding how to use the pace clock, proper
lane etiquette, and how to create a race strategy are factors
taught at this level. There is no attendance requirement for
this group, but athletes will improve more quickly, and make more
friends (which will make them want to come more,) the more often
they attend workouts.
Goals of
Development Group:
- Swim a 100 IM
legally (regardless of time)
- Do a flip
turn
- Kick 4x25
@:45
- Push off and
streamline to flags with dolphin kick
- Acquire basic
understanding of pace clock
Squad-2
Novice
This is the first phase of our
intermediate program for simmers between the ages of 7 and
12. Focus is on continuation of stroke development with more
advanced endurance training. Practices are held 3-4 days a
week for 60 minute training sessions. Dry land training
is introduced 2-3 days per week.There is no attendance requirement
for this group, but again, athletes will improve more quickly, and
make more friends (which will make them want to come more,) the
more often they attend workouts.
Goals of Novice
Group:
- Swim 3x200 IM legally
- Perform all turns and push-offs
effectively
- Perform track start and backstroke
start effectively
- Achieve USA Swimming
10&Under ’A’ time standards
- Courteous to other swimmers in the
pool
- Athletest know their attitude affects
how they swim and how others around them swim
- Develop consistent practice
attendance
Squad-3
Age Group
This is phase two of the
intermediate program. Continues focus on stroke development
with an increase in commitment and endurance training. High
attendance levels are expected to ensure advancement to the next
level. Goal setting and attaining high levels of competition
are strongly encouraged at this level. Swimmers train four to
six times a week, along with three dry land sessions, and are
between 75 and 90 minutes in duration. From the Novice group
athletes move into this group. Swimmers entering Age Group
level are usually at least 9 years old and must complete the
’Goals of the Novice Group’ highlighted above or
equivalent, plus three of the following five:
- 10x50@ 1:00
- 8x25@ :40 IM
order
- Swim under 1:30 in 100 YD
freestyle
- Swim under 1:50 in 100 YD
IM
- Kick 1x50 with fins under
:50
Workouts are offered six days a
week. There is no practice attendance requirement for this group,
but the recommended attendance is as
follows:
|
Age
|
Years of Swim
Experience
|
Weekly
Workouts
|
|
9
|
1
|
3-5
|
|
9
|
2
|
4-6
|
|
10
|
1
|
3-5
|
|
10
|
2-3
|
4-6
|
|
11
|
1-2
|
4
|
|
11
|
2+
|
5-6
|
|
12
|
1-2
|
4-6
|
|
12
|
2+
|
5-6
|
If you cannot attend the prescribed
number of practices, please attend at least three workouts per week
if you wish to see improvement in stroke technique, comfort in the
water and with their teammates, and ’feel’ of the
water.
Practice duration is approximately one
and a half hours.
At
least one hour of that time will be spent in the water. Fifteen to
thirty minutes will be dedicated to dry-land
training.
Goals of Age
Group:
- Swim
400IM legally
- Race in
every distance, every stroke available over duration of
season
- Achieve
11-12 year old PNS Gold Standards
- Improve
fluidity in turns and push-offs
- Improve
dive and backstroke entry into water
- Begin
learning how to manage effort and intensity through
practice
- Learn
and improve goal setting skills
- Improve
on controlling attitude and focus within workout and understand
that they affect teammates
- Create
a core group of ’training friends’
- Sit
with friends and teammates at swim meets
- Listen
to coaches!
Competing at swim meets is highly
encouraged at a rate of about once per
month.
Squad-4
Junior
This is our most rigorous age group
program for swimmers between the ages of 11-15 and is designed for
those with an advanced and demonstrated commitment to the sport of
swimming. Requirements are proficient stroke technique with a
sound work ethic. This is a six day a week program with 90
min to two hour training sessions, weekends can extend to three
hours including dry land training. These swimmers and their
families are required to make a year round commitment of time and
energy to swimming. Junior swimmers are expected to attend a
minimum of 90% attendance to remain in the Junior group. Special
exceptions may be cleared with the Junior coach on an absence by
absence basis.
Goals of the Junior
Group:
- Achieve
USA Swimming Top 16 time standard
- Final
in all events at Age Group Invite Meets
- Win all
relays at Age Group Invite Meet
- Achieve
Age Group Invite time standard in every stroke
- Continue to develop goal setting
skills
- Improve
proficiency in turns
- Use
underwater fly kicking as a tool in racing
- Continue becoming more fluid in
swimming (no splashing)
- Kick 50
yd with fins under :30
- Begin
to actively improve distance per stroke
- Learn
leadership skills
Competition at swim meets is expected
in this group.
Squad
5-High School
Squad
5 is focused on taking athletes and turning them into
swimmers. Squad 5 will meet the needs of athletes coming from other
sports, high school swimmers or swimmer currently in the WWA
program who are still working on translating dryland power into
aquatic speed. Technique is the primary focus with speed, power and
explosiveness playing large roles.
Practice is offered 5 times a week.
Swimmers are strongly encouraged to attend all practices as skills
and progressions build from one practice session to
another.
Goals and Expectations for
the Squad 5:
- Continue becoming more fluid in
swimming (no splashing)
- Actively improve distance per
stroke
- Translate power and athleticism
developed in dry land training to speed in the water
- Learn
leadership skills
- Provide
an effective training program to swimmers who may have not come up
through the WWA system
- Swimmers will learn to actively
monitor and improve their stroke technique
- Swimmer
understands and takes responsibility for attendance and
performance, work habits in practice and how these three relate to
meet performance
Squad-6
Senior
This training group is made up of
our top competitors who have demonstrated advanced commitment to
the sport of swimming. Main focus of this group is to achieve
Sectional and National levels of competitions. Swimmers
train 6 to 9 practices a week with additional
dry land training. Sessions range from
two to four hours.
Summer
Prep Group
The Summer Prep group is designed specifically
for Summer League swimmers looking to get a jump
start on the upcoming
season.
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