PRE-SENIOR/SENIOR PROGRAM

GREEN 1
This program is our highest competitive program, specifically designed to prepare athletes for competition at the state, region, national and/or collegiate level.  Swimmers are selected to these groups by invitation from the NWGA coaching staff or tryout.  Selection is based on many criteria including: drive, discipline, focus, skill, talent, and speed.  The goals of the program will be to increase conditioning, introduce swimmers to elite training practices and increase bio-mechanic efficiency.  Training will consist of intensive water workouts, dry land, weights and mental training.  The swimmers will continue to perfect their 'specialties' as well as be able to handle swim sets that last two hours straight. The swimmers in this group normally train to 6 to 11 times per week and are expected to maintain a 90% practice attendance, and are seen as the 'Leaders' of the NWGA Nitros. This group is by invitation only.

GREEN 2
This program is the highest level for our age group program. The primary focus is refining stroke technique, race strategies, and building a strong training base. Athletes in this group are committed to achieving state and national level time standards and are expected to maintain 80% attendance. Dry land and stretching reaches its peak for the age group program with a focus on speed, strength, coordination and flexibility. The swimmers will continue to work on their versatility as well as start 'specializing' in their dominate stroke. The swimmers in this group can handle swim sets that last 45 minutes straight.

COMPETITION (AGE GROUP PROGRAM)

NAVY

Athletes in the Navy group are introduced to more rigorous training but still with emphasis on technique. The commitment level and intensity of both training and competition grows. The swimmers in this group will become more versatile as they spend more time training IM and IM transition sets. The swimming/drilling sets will become longer and more intense at times. The swimmer will be able to demonstrate the ability to know all intervals and leave off the clock without prompting from the coach.

PURPLE 1
Athletes in the Silver group are introduced to more rigorous training but still with emphasis on technique. The commitment level and intensity of both training and competition grows. The swimmers in this group will become more versatile as they spend more time training IM and IM transition sets. The swimmers in this group can handle swim sets that last 30 minutes straight. The swimmers need to have high attendance as well.

PURPLE 2
Our intermediate age group levels continues to build endurance and while striving to perfect stroke mechanics for all four strokes and all possible turns. The swimming/drilling sets will become longer and more intense at times. The swimmer will be able to demonstrate the ability to know all intervals and leave off the clock without prompting from the coach.

RECREATIONAL/SEASONAL

SILVER

Focus for this group is on stroke technique and development, as well as, building a base for competition is the goal for this group. Practice occurs two times a week.