Swim Training and Competition Groups

Swim Lessons (with KNIK Aquatics): This program is open for swimmers 4 and up and focuses on introducing children to swimming, developing basic water skills, and teaching water safety. We offer four levels designed to prepare students for Basic Stroke School.

Expectations:

  • Lessons are 30 minutes twice each week

Lessons Levels:

  • KNIK, in collaboration with CAC, uses a dynamic advancement approach that is not structured around a predetermined set number of lessons and considers maturity and readiness in tandem with skill development to determine advancement.  You can view the skill progression for lessons levels at the following links:

Note: Lessons are offered by CAC instructors through KNIK Aquatics. During your child's time in lessons you will be a part of both organizations. There is no additional cost to be a member of KNIK Aquatics but you will receive correspondence from this organization.

 

 

Stroke School: This program is for children six and up who already have some comfort in the water and are able to swim 25 yards of any stroke. This program will focus on developing basic stroke and safety skills including crawl stroke (freestyle), breaststroke, backstroke, underwater swimming, diving, treading, streamlining, and sculling. Stroke School also prepares new swimmers for joining the team. We’ve even had some Stroke Schoolers swim in their first meet!

Prerequisites:

  • Comfortable and independent in deep water
  • Performs front and back glides in streamline unassisted for five yards
  • Able to perform repeated bobs with rhythmic breathing out underwater with single breath in at the surface
  • Ability to swim 25 yards of freestyle or crawl stroke without stopping
  • Ability to kick using a board correctly

​Expectations:

  • Stroke School swimmers are expected to attend two to three 45-minute practices per week
  • Adherence to Safe Sport and Code of Conduct requirements

 

 

Bronze: This is the entry level for Chugiak Aquatics Club. At the Bronze level, swimmers work on technique for all four strokes, build their endurance, and learn to set goals. They also learn how to swim competitively by participating in meets (time trials, invitational meets, etc.).

Prerequisites:

  • Correct backstroke and freestyle stroke technique
    • ​Free: Side breath every other, 3rd or 4th stroke
    • Free: Correct catch-up stroke
    • Free: High elbow catch and complete power phase
    • 3 or 6 beat kick
    • Back: Thumb to pinkie recovery
    • Effective propulsion with fingers pointed away from the body in the catch to power phase
  • Correct breastroke kick with arm pull in development
  • Correct dolphin and flutter kick in streamline
  • Ability to underwater dolphin and flutter 10 yards in streamline
  • Butterfly in development
  • Ability to swim 10 repeat 25s of freestyle and backstroke on a 45-50 second interval
  • Ability to kick with board or streamline on the back 25 yard repeats on 50-60 second interval
  • Demonstrated coachability and effort

Expectations:

  • Attend three to four 1-hour practices per week
  • Participate in at least three swim meets each year
  • Intention to compete in championship competitions when qualified
  • Adherence to Safe Sport and Code of Conduct requirements

 

 

Silver: At this level, swimmers will develop more sophisticated stroke technique, and up their endurance training. Additionally, swimmers will begin to set longer-term goals. Meet attendance is stepped up from the Bronze level, as Silver swimmers participate in more meets, including championships (in-state, with the potential to go out of state).

Prerequisites:

  • Ability to swim ten repeat 50s of freestyle, back, and breast on a 1:00 interval
  • Ability to swim repeat 50s butterfly on a 1:10 interval or 25s on a :45 interval
  • Ability to swim 8 repeat 100s freestyle on a 2:00 interval
  • Correct breaststroke technique
  • Correct butterfly technique with some developmental imperfections
  • Ability to execute flip turns
  • Executes underwater streamlines from the walls
  • Safe start from block in shallow or deep water (completion of start certification)
  • Demonstrated coachability and effort

Expectations:

  • Attend three to five 1.5 hour practices per week
  • Participate in at least five swim meets each year
  • Intention to compete in championship competitions when qualified
  • Adherence to Safe Sport and Code of Conduct requirements

 

 

Gold: At the Gold level, swimmers have demonstrated their commitment to the sport. Swimmers fine-tune their stroke technique, increase workout intensity, and incorporate dryland into their training. Swimmers train for statewide and out-of-state meets (including Alaska Junior Olympics, PNS Regionals, Senior Sectionals, etc.). In addition to elevated training, Gold-level swimmers serve as role models to younger swimmers.

Prerequisites and Expectations:

  • Attitude:
    • ​We before me
    • Perspective of WANT TO, GET TO not HAVE TO
    • Positive work ethic at ALL practices
      • ​Demonstrate an understanding of the relationship between work and appropriate socialization
    • Positive team interaction and example setting
    • Proper care for equipment (no bag dragging)
  • ​Attendance:
    • ​Commitment to 90% attendance and 0 unexcused absences
    • Prior or ASAP notification for non-attendance
    • Arrive behind the blocks 5-10 minutes prior to the start of practice
  • Technique and Work Prerequisites
    • Competency in butterfly, backstroke, breastroke and freestyle
    • Commitment to 100% use of flipturns
    • Minimum three dolphin kick streamline off of every turn or start without exception
    • Ability to swim events without DQs (8 repeats of 25 yards each stroke without DQ)
    • Execute underwater dolphins to 10 meters from a push
    • Ability to swim 8 repeat 50s of the four competitive strokes on a :45 to :60 second interval
    • Ability to swim 10 - 20 repeat 100s freestyle on the 1:45 interval while maintaining correct technique, turns and streamlines
    • Ability to swim 4 repeat 200s freestyle on a 3:00 interval
    • Ability to complete 6 repeat 100 IMs on a 1:50 interval without a DQ
    • Ability to participate in 4,000 to 6,000 yard two-hour workouts with sustained effort and minimal stops
    • Demonstrated coachability and effort
  • ​Self Care and Safe Sport
    • Participation in dryland and injury prevention programs
    • Commitment to a healthy diet that supports high level athletic participation and development
    • Commitment to reporting injuries to the coach in a timely manner
    • Adherence to Safe Sport and Code of Conduct requirements
  • ​Competition
    • Active participation in multiple meets
    • Participate in active goal setting and reflection
    • Compete in statewide championship competitions when qualified
    • Intention to compete in national competitions when qualified
 

 

Platinum: This group is designed for swimmers with plans for regional and national competition (Senior Champs, JO’s, Senior Sectionals, Junior Nationals, Olympic Trials, etc.). The Platinum group offers swimmers a more tailored swim and dryland program, with the expectation of increased commitment to the club and program. As with the Gold Level, Platinum swimmers are expected to serve as role models to the younger swimmers on the team.

Prerequisites and Expectations:

  • Attitude:
    • ​We before me
    • Perspective of WANT TO, GET TO not HAVE TO
    • Positive work ethic at ALL practices
    • Positive team interaction and example setting
    • Proper care for equipment (no bag dragging)
  • ​Attendance:
    • ​Commitment to 90% attendance and 0 unexcused absences
    • Prior or ASAP notification for non-attendance
    • Arrive behind the blocks 5-10 minutes prior to the start of practice
  • Technique and Work
    • Competency in butterfly, backstroke, breastroke and freestyle
    • Ability to swim events without DQs
    • Execute underwater dolphins to 15 meters from a push
    • Ability to swim ten repeat 50s of the four competitive strokes on a :30 to :45 second interval
    • Ability to swim 20-30 repeat 100s of the four competitive strokes on the 1:30 interval
    • Ability to swim 8 repeat 200s freestyle on a 2:45 interval
    • Ability to complete 5-7 200 IMs on a 3:30 interval without a DQ
    • Ability to participate in 5,000 to 7,000 yard two-hour workouts with sustained effort
    • Demonstrated coachability and effort
  • ​Self Care and Safe Sport
    • Participation in dryland and injury prevention programs
    • Commitment to a healthy diet that supports high level athletic participation and development
    • Commitment to reporting injuries to the coach in a timely manner
    • Adherence to Safe Sport and Code of Conduct requirements
  • ​Competition
    • Active participation in multiple meets
    • Participate in active goal setting and reflection
    • Compete in statewide championship competitions when qualified
    • Intention to compete in national competitions when qualified
  • Times - In addition to an increased commitment and positive attitude, it's important for swimmers to get at least 4 of the following times to join the Platinum group. Platinum group time standards ->

Platinum+: is an extension of Platinum designed to elevate and contribute to athletes success. Platinum+ is an invitation based group which requires all prerequisites and expectations of Platinum along with added components of effort, commitment, maturity, and self management. Self Care and recovery are vital at this level of training and athletes will be required to be on top of this component if they wish to be involved/remain in the program.

Athletes must maintain 95% attendance with the exception of pre-excused absences.