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Group Name
Age
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Ducks
12 & Under
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Crawdads
13 & Over
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Muskrats
8-10
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Otters
9-12
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Stingrays
13 & Over
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Osprey
11-12
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Pre-Senior
13 & Over
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Senior
13 & Over
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Weekly
Workout
Commitment
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1 hr
2-3 days/wk
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1.25 hrs
2-3days
per wk
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1 hr
3 to 4 days/wk
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1.25 hrs
3-4 days/wk
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1.5 hrs
3- 4 days/wk
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1.5 hrs 4-5 days/wk
(90% attendance required)
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2 hrs 5-6 days/wk
(90% attendance required)
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2+ hrs
8+ practices/wk
(full commitment required year round, 98% attendance)
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Cognitive
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Treat all teammates, coaches, and parents with respect and courtesy. Good listening skills and group cooperation.
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Treat all teammates, coaches, and parents with respect and courtesy. Good listening skills and group cooperation. Understands that their attitude affects how they swim.
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Treat all teammates, coaches, and parents with respect and courtesy. Good listening skills and group cooperation. Understand that their attitude affects how they swim. Time management and communication skills. Understands workout ethic. Visualization skills.
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Stroke Knowledge &
Requirements
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Entrance:
Correctly perform 25 yards of Freestyle, Backstroke, and Breaststroke. Intro to Butterfly. Coach approval.
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Entrance: Swim a legal 100 IM and have coach approval.
*
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Entrance:
Swim a legal 200 IM and have coach approval.
*Knows the basic turns, dives, and finishes.
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Entrance:
Achieve individual Silver or Gold qualifying times and have coach approval. Executes turns, dives, and finishes.
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Entrance:
Achieve individual Silver or Gold qualifying times and have coach approval. Executes turns, dives, and finishes.
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Entrance:
Achieve individual Gold+ qualifying times. Refined turns, dives, and finishes. Coach approval.
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Training Set Knowledge
and
Achievement
(exit requirement)
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10 X 50 Kick on 1:15
10 X 50 Free on 1:00
5 X 100IM on 2:30
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6 X 100 kick on 2:15
6-8 X 100 Free on 2:00
8-10 X 100 IM on 2:15
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6 X 100 Kick on 2:15-2:20
6 X 100 Free on 2:10
6 X 100 IM on 2:15
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8 X 100 Kick on 2:00
10 X 100 Fr. on 2:00
8 X 100 IM on 2:00
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8 X 100 Kick on 2:00
10 X 100 Free on 1:45
4-6 X 200IM
on 3:15 – 3:30
2 X 500
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10 X 100 Kick on 1:50
10 X 100 Free on 1:25-1:30
6-8 X 200 IM on 3:00 –3:15
3 X 500 Free
2 X 400 IM
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10 X 100 Kick on 1:45
12 X 100 Free
on 1:15 - 1:25
8-10 X 200IM
on 2:50 – 3:00
4X400IM
3X1000
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Stroke & Body
Mechanics
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Posture, Line, and Balance!
Basic stroke, kick, breathing & body position skills.
Straight leg flutter. Sculling!
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Posture, Line, and Balance!
Technique refinement of basic stroke, kick, breathing & body position skills. Distance per stroke. Sculling!
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Posture, Line, and Balance!
Technique refinement and fluidity of strokes, kick, breathing & body position. Distance per stroke.
Sculling!
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Goals
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Learn functional drill progressions.
Participate in swim meets.
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Continue functional drill and training progressions.
Racing strategy and efficiency. Some test sets.
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Racing strategy and efficiency. Test sets.
Demonstrate consistent and regular positive training habits.
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Continue racing strategy and efficiency.
Test sets. Demonstrate consistent and regular positive training habits.
Developing the senior level swimmer.
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