SWAT TRAINING PROGRAMS

   

SWAT is a USA Swimming-sanctioned team offering both competitive and non-competitive programs. Our progressive, multi-level training structure is designed to match each swimmer's abilities and commitment, helping them work toward and achieve their personal goals.

Our focus begins with instilling sound training habits and technical proficiency for beginners, while experienced swimmers refine technique, speed, and athleticism. Every swimmer is encouraged to compete, learn race mechanics, and experience the rewards of competition.

Group placement is determined by our coaching staff based on ability, attitude, commitment, work ethic, maturity, and sportsmanship.

 

 

 

Developmental Group (Pre-Competitive)

  • Ages: 5–10 (Elementary School) and 11-14 (Middle School)

  • Focus: Technique development, transitioning from lessons

  • Requirements: Swim 50s & 100s; Freestyle & Backstroke with flipturns; working on Breaststroke & Butterfly drills

  • Yardage: 1000-1200 yards

  • Training: 45 min, 3x/week

  • Gear: Snorkel, Fins, Pull Buoys, Kickboard

White Fin

  • Ages: 5–12

  • Focus: Technique development, transitioning from lessons

  • Requirements: Swim 50s & 100s; Solid Freestyle/Backstroke; learning Butterfly

  • Yardage: 1200-1400 yards

  • Training: 45 min, 3x/week

  • Gear: Snorkel, Fins, Pull Buoys, Kickboard

Blue Fin

  • Ages: 8–12

  • Requirements: "B" time in 100 IM & "B" time in 50 Freestyle; proficient in all four competitive strokes

  • Yardage: Minimum 1800–2100 yards

  • Training: 1 hr, 5x/week

  • Gear: Snorkel, Fins, Pull Buoys, Kickboard

Yellow Fin

  • Ages: 8–12

  • Requirements: "BB" time in 100 IM & (1) GULF cut in any event other than 100 IM.

  • Yardage: Minimum 2100–2400 yards

  • Training: 1 hr 15 min, 5x/week

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

SWAT-1

  • Ages: 13 & up

  • Requirements: 300 Free, 200 IM, 10x100s, 16x25s on interval; must know all four strokes

  • Yardage: Minimum 2400–2700 yards

  • Training: 1.5 hr, 5x/week

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

Red Fin

  • Ages: 10–14 

  • Requirements: "A" time in 100 IM & (2) GULF cuts in any event other than 100 IM.

  • Yardage: Minimum 2700–2900 yards

  • Training: 1.5 hr, 5x/week

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

Silver Fin

  • Ages: 12–14

  • Requirements: (3) GULF cuts in any event and (1) TAGS cut; Proficient in all strokes, turns, dives, race strategy

  • Yardage: Minimum 2900–3300 yards

  • Training: 1.75–2 hr swim, 5x/week + 45 min dryland

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

Black Fin

  • Ages: 12–14 

  • Requirements: (3) TAGS cut; Advanced knowledge of drills, racing strategy, mental prep

  • Yardage: Minimum 3300–4000 yards

  • Training: 1.75–2 hr swim, 5–6x/week + 1 hr dryland

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

National – Elite

  • Ages: 15–18

  • Requirements: (3) SECTIONALS cut & (1) FUTURES cut; Leadership, elite work ethic, full commitment

  • Emphasis: Race-pace technique, mental toughness

  • Yardage: Minimum 4000–6,000 yards

  • Training: 2–2.5 hr swim, 6–8x/week + 1.5 hr dryland

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

High School Conditioning (HSC)

  • Ages: 15–18

  • Focus: Aerobic base, stroke refinement, race-specific skill work

  • Yardage: Minimum 2900-3300 yards

  • Training: 5x/week, 2–2.5 hrs/week total

  • Gear: Snorkel, Fins, Paddles, Pull Buoys, Kickboard

Each group is designed with progression in mind, preparing athletes for the next level of training and competition.

 

 

 

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