SHARK TRAINING PROGRAM

At the base, we are a developmental program. We have no interest in creating the fastest 12-year-old swimmer. We aim to develop young swimmers into the athlete they dream to be. It is in that belief that our training philosophies are born. Our program is based on the process of developing young swimmers into successful mature athletes. Keep in mind that a fast 10-year-old does not equate to a happy and fast 18-year-old. The record books are full of fast little kids that didn’t stay in the sport to their teen-age years.

The developmental journey is a process.  While we strive to do our best at all times, swim meet times are not the only way we judge our progression. It is more important to us that we teach kids to be coachable, fundamentally-sound athletes with the potential for continued long-term growth.

At the top, The Sharks are a team that pursues excellence.  At this level, Shark swimmers operate with the goal of competing at the regional and national level. The swimmers and families in our top group place swimming in very high priority, arranging schedules and vacations around the training and competition schedules. 

We will not specialize in strokes or distances until swimmers are mature young adults. All swimmers going through the program are swimmers – not backstrokers, butterflyers, or sprinters. We will train swimmers to be able to compete in the 400 IM, 200 of stroke and the distance freestyles. Once an athlete conquers those events – everything else is more easily conquered.

PRACTICE GROUPS

The following is a brief overview of the group structure. The guidelines are general descriptions, as group makeup changes. 

Like all swimming related decisions, the coaching staff makes group placement decisions.

Placement decisions are made in the best interest of the individual swimmer and his/her long-term development. Please note that there are practice and meet requirements that are expected to be met before swimmers are recommended to enter our higher groups.

 

Pre-competitive Groups

These groups are designed to help the beginning competitive swimmer who is not yet ready to train with the team. These groups are excellent for the 10 & under who wants to try out the sport.

Practices will be held twice weekly for approximately 17 weeks.

The basics of the competitive strokes are taught in these groups in the hopes that the swimmer will be ready to move up to the main team.

These are not swimming lessons, and participants must be interested in learning the 4 competitive strokes, flip turns and racing starts.

The opportunity to swim in a meet may be available toward the end of the session. Swimmers will be offered an option to transition to the team when the coaching staff sees the swimmer is ready.

Age Group 2:

Age Group 2 is usually the starting point for new swimmers who join our team, generally between 7 and 12 years old. Swimmers must already have the ability to swim the competitive strokes. (See Pre-competitive for a program that prepares children for the Age Group program.)

The four competitive strokes and basic start and turn techniques are taught. Elementary stroke drills are introduced at this level. We teach that technique comes first. Speed comes later. The ability to swim correctly will pay big dividends in the athlete’s competitive future.

It is never too early to learn that teammates are teammates first – not yet competitors.

It is recommended that swimmers in this group attend 3-4 practices per week in order to be able to build on learned skills. Age Group 2 swimmers are expected to make a minimum of 2 practices per week. Swimmers must attend the meets scheduled for that group.

Spring/Summer sessions are optional.

Age Group 1:

5 x week for 90-120 min plus/including scheduled dryland

Age Group 1 swimmers are generally 9-13 years old. These swimmers have demonstrated an ability to do all four competitive strokes legally, can maintain their stroke for 50 -100 yards, and have listening and learning skills necessary for a more structured environment. They will begin to work on endurance and basic interval training. They are ready, willing, and able to spend more time at the pool than Age-Group 2.

Age Group 1 may be run with 2 coaches to meet the needs of the different levels and ages of swimmers within the group.

It is in Age Group 1 that swimmers will begin to compete in longer events. All Age Group 1 swimmers will compete in 100 of all strokes and freestyle events up to 500 yards. 11-over swimmers will compete in 200 of strokes. 13-Over swimmers will begin to race 400 IM and the mile freestyle.

The emphasis in Age Group 1 begins to lean toward aerobic conditioning. These swimmers will begin to compete in the longer Stroke and IM events and the distance Fees. We do start training speed and endurance, but not at the expense of stroke technique.

Age-Group 1 practices are between 90 minutes and 2 hours of pool-time and will also include some basic dry-land. It is recommended that swimmers in this group attend 4-5 practices per week in order to be able to build on learned skills.  Age Group 1 swimmers are expected to make a minimum of 3 practices per week. Swimmers must attend the meets scheduled for that group.

Spring/Summer sessions are optional but encouraged.

Senior 2:

6 x week for 90-120 minutes plus 30 minutes scheduled for dryland 3-4 x week

The Senior 2 Group primarily prepares younger swimmers for eventual advancement into the Sharks Senior 1 group. These swimmers are ready to make a greater commitment and face a heavier practice load, and will ultimately become our Senior group. The Pre-Senior group is also the group for older swimmers who are not yet ready for Senior 1 – or not interested in making the necessary commitment to Senior 1.

In order to continue to track toward Senior 1, it is recommended that these swimmers try to make all available practices. At a minimum, Senior 2 swimmers are expected to attend 4 practices per week. The coaches can distinguish the Senior 2 members who are tracking towards the Senior 1 group by their ability to commit to the training schedule and their to the team and those who are content to stay in Senior 2.

Senior 2 group swimmers will compete in all events – with emphasis on the distance events, 400 IM and 200s of stroke.

They must attend meets on the Senior 2 meet schedule and must swim in either the spring or summer to track towards our Senior 1 Group.

Senior 1:

6 x week for 120-150 minutes plus 30-40 minutes scheduled for dryland 3-4 x per week

15-Over swimmers with minimum of 4 Gold Champs Cuts

14 yr old Swimmers with minimum of 4 AD SC Gold Qualifying Cuts

This group is a high-achieving, committed group of swimmers who have made swimming a mainstay of thier life.  The training and meet schedule is factored into the swimmers' personal schedule, planning vacations and other activities around the schedule.  This group is generally made up of 14 and over athletes who have chosen swimming as their primary sport. 13-year-old swimmers, competing at the Zone level and above, who have shown the interest and need for a higher level may be considered on a case-by-case situation. Only exceptionally-motivated swimmers who have shown the ability to commit to a Senior training and meet schedule will be invited to be part of our Senior 1 Group. This group will represent The Sharks at local, regional and national meets - often competing in Senior or Open meets without regard to age-group.

Each member of the Senior 1 Group will recognize his/her position as a role model for the entire Shark program. A positive attitude toward training and competing is vital. Swimmers will be on the deck for practice AT LEAST 10 minutes early every day to prepare for workout.

Members of this group will prepare themselves to train at the highest level on a daily basis. There will be room in the Senior 2 group for those who initially enter the Senior 1 group but cannot live up to the training level or role model position.

These swimmers follow a seasonal practice plan that allows for only 100% attendance. 

Group athletes may practice 14 or more hours per week. In advance of any conflicts with a scheduled practice, the swimmer will communicate with his/her coach, and make arrangements to make up that practice.

Scholastic achievement is always a priority, but swimmers in these practice groups are expected to be able to handle their scholastic responsibilities while living up to their athletic commitment. If unable to handle both academic responsibilities AND the group expectations, this group is not for that swimmer.

Senior 1 Group athletes have agreed to make a greater commitment to the sport. They serve as student-athlete role models to the rest of the team. They will attend all meets assigned to these practice groups. Some travel is necessary in the Senior 1 Group. Senior 1 Group swimmers will attend the highest meet the coaching staff recommends for which the athlete has qualified.

Senior 1 Group swimmers are expected to swim all 3 seasons – including spring and summer.

Though the sport is fully the athlete's at this point, and all communication about the swimmer's sport will be between coach and athlete, the commitment level necessary for the Senior 1 group is obviously a family commitment. Swimmers who cannot make all the requirements for the Senior 1 Group will not be moved to - or stay in - the Senior 1 Group.

Collegiate swimmers must have a current USA Swimming Membership and are welcome to swim with the club when home during the year on breaks at no charge. They must register and pay Summer session fees before beginning summer training. Collegiate swimmers may only train with the club in the Spring/Summer as competing members of the club - competing in our Summer Championship meet(s). Training without competing is not an option. For those who train but fail to compete, it will be their last summer with the club.

Any Shark athletes who swim for their high school teams recognize that the varsity season falls within the USA SWIMMING season. Swimmers will continue to swim 6 days per week, and Swimmers will be at SSC practice any time the HS team is given a practice off. Extended breaks (more than a day) are not expected after the last HS meet.