Training Programs

DEVELOPMENTAL PROGRAM
The Developmental Program is divided into three levels and is for younger swimmers just getting started in competitive swimming. Swimmers will be introduced to stroke technique and competitive skills (starts and turns).

AGE GROUP PROGRAM
The Age Group Program is divided into three levels and is for more experienced younger swimmers and older swimmers who are just getting into competitive swimming. Swimmers in this program will continue to develop their stroke technique and competitive skills. As a swimmer progresses through this program there will be an increased emphasis on endurance training. The goal in this program is to prepare swimmers to enter the Senior Program.

The Junior Three Group is a new group that we are forming in the Age Group Program. This group will start out as a small group but should develop and grow as we evolve. There will be an age requirement or a time requirement to be in this group.

SENIOR PROGRAM
The Senior Program will start out with one group in it, the Senior Group. A long term goal for the Senior Program would be to have up to three groups. A Senior Prep Group, a Senior Group, and a National Group. Swimmers in the Senior Group have made a commitment to the sport and will be expected to train at a higher level.

OTHER PROGRAMS

WATER FROG TRAINING GROUP
Entry Requirements:

  • Must be at least 5 years old

Training Requirements (minimum):

  • Swimmers must be able to swim the length of the pool backstroke, and freestyle with side breathing

Attendance Expectations:

  • No Attendance Requirement
  • Please note that the more workouts a swimmer attends the faster they will improve, and there is a direct relationship between attendance and performance

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
DEVELOPMENTAL PROGRAM
Water Frogs 4:00-4:45 4:00-4:45 4:00-4:45 4:00-4:45

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DEVELOPMENTAL ONE TRAINING GROUP
Entry Requirements:

  • Must be at least 6 years old
  • Beginning pace clock skills
  • Positive attitude

Training Requirements (minimum):

  • Basic knowledge of long axis (free & back) stroke drills
  • Must be able to swim breaststroke the length of the pool
  • Basic understanding of butterfly
  • Able to perform legal turns

Attendance Expectations:

  • No Attendance Requirement
  • Please note that the more workouts a swimmer attends the faster they will improve, and there is a direct relationship between attendance and performance

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
DEVELOPMENTAL PROGRAM
Developmental One’s 4:45-5:45 4:45-5:45 4:45-5:45 4:45-5:45 4:45-5:45

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DEVELOPMENTAL TWO TRAINING GROUP
Entry Requirements:

  • Must be at least 7 years old
  • Beginning pace clock skills
  • Demonstrate positive training skills

Training Requirements (minimum):

  • Basic knowledge of long axis (free & back) stroke drills
  • Must be able to swim a legal breaststroke
  • Must be able to swim butterfly the length of the pool
  • Basic knowledge of short axis (fly & Breast) stroke drills

Attendance Expectations:

  • No Attendance Requirement
  • Please note that the more workouts a swimmer attends the faster they will improve, and there is a direct relationship between attendance and performance

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
DEVELOPMENTAL PROGRAM
Developmental Two’s 4:15-5:45 4:15-5:30 4:15-5:45 4:15-5:30 4:15-5:45

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JUNIOR ONE TRAINING GROUP
Entry Requirements:

  • Must be at least 9 years old
    • NOTE: They may be 8 years old if they have B times in all of the 9-10 events
  • Must know all of the team stroke drills
  • Must know how to use the pace clock for intervals
  • Demonstrate consistent and regular positive training habits

Training Requirements (minimum):

  • Swimmers must demonstrate that they are able to consistently perform the following sets:
    • 4 x 200 free on 4:15
    • 8 x 100 free on 2:10
    • 8 x 100 IM on 2:15
    • Kick sets on 1:15 send off (base per 50)

Attendance Expectations:

* It is important for swimmers to know that there is a direct relationship between attendance and performance. If you are unable to attend practice please let the coach know

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
AGE GROUP PROGRAM
Junior One’s 4:15-6:00 4:15-5:45 4:15-6:00 4:15-5:45 4:15-6:00

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JUNIOR TWO TRAINING GROUP
Entry Requirements:

  • Must be at least 10 years old
    • NOTE: They may be 9 years old if they make all of the other requirements and have at least BB times in all of the 9-10 events
  • Must be able to perform all of the team stroke drills
  • Must know how to use the pace clock for intervals
  • Demonstrate consistent and regular positive training habits

Training Requirements (minimum):

  • Swimmers must demonstrate that they are able to consistently perform the following sets:
    • 1200 yard free sets on the 1:45 send off (base per 100). Ex. 8-12 x 100 on 1:45, 6 x 200 on 3:30
    • 6 x 200 IM on the 4:00
    • Kick sets on 1:10 send off (base per 50)

Attendance Expectations:

* It is important for swimmers to know that there is a direct relationship between attendance and performance. If you are unable to attend practice please let the coach know

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
AGE GROUP PROGRAM
Junior Two’s 4:00-6:00 4:00-5:30 4:00-6:00 4:00-5:30 4:00-6:00

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JUNIOR THREE TRAINING GROUP
Entry Requirements:

  • Must be at least 12 years old
    • NOTE: They may be 10 or 11 years old if they meet of the other requirements and have at least 10 BB times in all of the 11-12 events
  • Must be able to perform all of the team stroke drills
  • Must have good pace clock skills
  • Demonstrate consistent and regular positive training habits

Training Requirements (minimum):

  • Swimmers must demonstrate that they are able to consistently perform the following sets:
    • 1500-1800+ yard freestyle sets on 1:35 send off (base per 100)
    • 1200-1600+ yard stroke or IM sets on 1:45 send off (base per 100)
    • Kick sets on 1:05 send off (base per 50)

Attendance Expectations:

* It is important for swimmers to know that there is a direct relationship between attendance and performance. If you are unable to attend practice please let the coach know

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
AGE GROUP PROGRAM
Junior Three’s 4:00-6:00 4:00-5:30 4:00-6:00 4:00-5:30 4:00-6:00 8-9:30

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SENIOR TRAINING GROUP
Entry Requirements:

  • Must be in the 8th grade or higher
  • Proficient understanding and demonstration of all team stroke drills
  • Demonstrate consistent and regular positive training habits
  • Must posses advanced pace clock skills

Training Requirements (minimum):

  • Swimmers must demonstrate that they are able to consistently perform the following:
    • 1800+ yard freestyle sets on 1:25 send off (base per 100)
    • 1800+ yard stroke or IM sets on 1:35 send off (base per 100)
    • Kick sets on 1:00 base per 50

Attendance Expectations:

* It is important for swimmers to know that there is a direct relationship between attendance and performance. If you are unable to attend practice please let your coach know

Pool Schedule

Workout Groups Mon. Tues. Wed. Thurs. Fri. Sat.
SENIOR PROGRAM
SENIORS (am) 5:45-7:15 5:45-7:15 8-11
SENIORS (pm) 4:00-6:00 4:00-6:30 4:00-6:00 4:00-6:30 4:00-6:00