Kona Aquatics USA Swimming Club

Overview

Kona Aquatics Club is a USA swim team and is part of the Hawaiian LSC.  The team focuses on training for competition and competing in USA swim meets locally and nationally.  There are 2 seasons during the year - short course yards (August thru February) and long course meters (March thru July). Swimmers are highly encouraged to compete in all meets on the Big Island and Hawaiian LSC championship meets when they make the time standards.

Workout Groups

The team has 4 separate workout groups.

Bronze (3:00-3:45 practice - Monday thru Friday)​

• Initial starting point for new swimmers age 5 and above 
• No swim team experience necessary
• Ability to swim 25 yards freestyle and backstroke without stopping
• Ability to swim additional strokes helpful but not required
• Swim Workout Focus:
  • Comfort level in the water
  • Swimming basics and instruction
    • Legal stroke techniques - all 4 strokes
    • Understanding of swim sets
    • Learning basic stroke drills
  • Building endurance for swim workouts
  • Simple dryland exercises
  • Initial aerobic endurance that’s critical to swim with the silver group
  • Building teamwork through fun group activities

Silver (3:00-4:00 practice - Monday thru Friday)​

• Swim Workout Focus:
  • Stroke skills - proper technique for:
    • All 4 strokes
    • Starts - track start, backstroke start and relays
    • Turns for all strokes and IM
  • Pace clock management
  • Simple dryland exercises
  • Emphasis on building endurance and improving swim technique 
  • Aerobic endurance to prepare them to swim with with the Silver Plus group
  • Building teamwork through fun group activities

Silver Plus (4:00-5:30 practice - Monday thru Friday)​

• Swim Workout Focus:
  • Demonstrate mastery of all Silver skills
  • Ability to complete the following sets:
    • 10 x 50 x 1:00 freestyle
    • 10 x 50 x 1:15 kick
  • Stroke skills - proper technique for:
    • All 4 strokes
    • Starts - track start, backstroke start and relays
    • Turns for all strokes and IM
  • Pace clock management
  • Simple dryland exercises
  • Emphasis on building endurance and improving swim technique 
  • Aerobic endurance to prepare them to swim with gold group
  • Building teamwork through fun group activities

Gold (4:00 PM to 6:00 PM practice - Monday thru Friday, Gold Mornings - 7:15-8:15 - Monday thru Friday)​

• Swim Workout Focus:
  • Demonstrate mastery of Silver Plus skills
  • Ability to complete the following sets:
    • 5 x 100 x 1:45 freestyle
    • 5 x 100 x 2:15 IM
  • Maintain and refine technique for growing athletes
  • Dryland routines (focus on core strength and overall strength building)
  • Aerobic (distance) and anaerobic (sprint) based training
  • Training to achieve specific goals
• Understanding philosophy between swim workouts
  • Identify set types 
  • Pace clock management
  • Training during a season
  • Training during a week
  • Taper tips
• Understanding racing
  • Preparation
  • Explosive swims
  • Pacing - 100, 200, 500, 1650
  • Post race