Iron Horse Aquatics - Competitive Swimming

Training Groups

Engine (build free / back, refine breast & fly) 3 x 45 minute training sessions per week ($110 per month)

Split training sessions into long axis & undulation stroke workouts
Alternate focus on stroke & learning to go fast in practice / learning interval training
Introduce IM training and focusing on teaching stroke exchanges
Build deeper understanding of body position in the water and how to make the body as hydrodynamic as possible
Focus on understanding how to use the pace clock during interval based sets

AG4 4 x 60 minute training sessions per week ($120 per month)

Will work on stroke refinement and profieciency in all 4 strokes
Goal is to be able to successfully complete 100 yards of at least 3 out of 4 strokes
Swimmers will be introduced to more advanced drill progressions
Continue to develop coordination

AG3 5 x 60 minute training sessions per week ($130 per month)

AG2 6 x 75 minute training sesssions per week + 2 dryland sessions per week ($140 per month)

Training progressions
Add drylands into regular training programming (Coordination skills / bodyweight movements / stretch cordz)
Intro to specific seasonal goal setting
Understanding of pace + race strategy for all IMX events
Distance Training & Racing prioritized
Attendance goal of 5 to 6 days a week
Expected to come to Saturday AM practice

AG1 6 x 90 minute training sessions per week + 2 dryland workouts per week ($150 per month)

Our top Age Group training group (minimum A/BB times with goal on developing TAGS level athletes)
Focused on developing short-term & long-term goals
Building more advanced race strategies for sprint / mid-distance / distance races
Emphasis on developing elite turns and underwater dolphin kicks off the blocks and throughout the race
Priority is placed on teaching and encouraging our athletes to race events over 200 yards to better prepare them for long-term success in the sport.
More advanced dryland training (2x per week) to best support overall strength, balance and coordination
Minimum 80% Attendance required and must attend all AG1 mandatory meets.
Invitation by Head Age Group Coach ONLY.

Sr Prep 6 x 90 minute training sessions per week + 2 dryland training sessions per week ($160 per month)

Introduction to SR training group (minimum A/BB times with goal on developing TAGS level athletes).
Athletes with aspirations to move into SR1 and beyond.
will continue to build on what they have learned in AG1
In depth discussions about stroke technique and catering to more personalized needs
Athletes will be expected to race all events from 1650 and down, as well as 100s&200s of strokes, 200IM and 400IM.
Mental preparation for racing.
Minimum 85% Attendance required and must attend all SR Prep mandatory meets.
Invitation by Head Age Group Coach ONLY.

Sr3 5x 80 minute training sessions per week ($140 per month)

For developmental 13&O athletes who aspire to swim in HS.
Focused on creating goals.
Emphasis on refining stroke technique and developing well-rounded athletes.
Building racing strategies for traditional HS events
Priority is placed on encouraging athletes to race the 500 freestyle and down and all strokes of 50s and 100s.
This group allows for the swimmers who have multiple activities outside of swimming to be able to pursue both.

Sr2 6 x 90 minute training sessions per week + 2 dryland training sessions per week ($160 per month)

Designed for 13 & over athletes who have committed to the sport and want to build into TAGS, Sectional, and National level competitors
85% practice attendance minimum as well as competing regularly in both the short and long course season.
Enhanced goal setting expectations with mental preparation to best prepare the athlete for success at high level competitions
1 distance freestyle workout per week
1 mid-distance/distance IM workout per week
2 stroke workouts per week (1 pace based / 1 racing)
1 freestyle speed workouts per week

Sr1 6 x 120 minute training sessions per week + 3 dryland sessions per week ($175 per month)

Our highest training groups these senior level swimmers are committed to developing to their fullest potential and are focused on achieving the highest level of success in both High School and Club swimming.
90% practice attendance in addition to attendance of all meets on the Iron Horse Meet schedule and other activities as decided by the coach
Swimmers in these groups compete on a Sectional, National and International level.
Advanced training and aggressive goal setting set the bar high and participants are expected to make all scheduled workouts. This group has a more extensive meet and travel meet schedule.
Invitation by Head Coach ONLY.

Silver 3 x 60 minute training sessions per week ($120 per month)

A group designed for 10-12 year old swimmers who are new to competitive swimming.
Teach fundamentals of stroke technique and create and nurture an encouraging environment for competing
Introduction to using different training equipment (i.e fins, buoys, kickboards, etc.).
Our goal is to prepare them to for future success as their skills and love for swimming grows.

Blue 4 x 75 minute training sessions per week ($130 per month)

A pathway for our 13&O athletes who are newer to swimming and looking to grow and compete in the sport.
Focus on fine-tuning stroke technique and establishing an endurance base that allow them to join higher training groups.
These athletes aspire to swim in HS.
Training will focus on developing race ability in 200IM & 200 Free, as well as 100s of all strokes.
This group allows for the swimmers who have multiple activities outside of swimming to be able to pursue both.

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