Group Structure

***ACAC does not have practice requirements at any group level other than Elite Senior*** 

Special Notes To Consider When Viewing Groups.

  • All groups listed below are basic guidelines that are built to promote a long term growth in the sport of swimming within our club.
  • All group placements are done by coaches discretion and are subject to adjustments based on an athletes unique circumstances.
  • Our program looks to build an athlete that is confident in the group they are in and can confidently move into the next group with their friends.
  • We generally never move a swimmer down so it is always better to leave an athlete down for a season vs moving them up and watching them struggle.
  • Group movements are discussed at length within the coaching staff.  We want individuals and groups of kids to progress in a positive atmosphere.

 

Novice

Attendance Expectations: There are no attendance requirements for Novice.

 

Competition Expectations: There are no competition requirements for Novice, swimmers can attend ACAC hosted events with their coaches approval.  Please have some sort of correspondence with your coach to clarify that this meet is good for your swimmers.

 

Technical Requirements to enter group:

  • Comfortable submerging in shallow water, swimming in deep water and swimming freestyle with face in water, developing rotary breathing.
  • ACAC coaches must conduct the evaluation of swimmers for group placement.

Group Objectives to Move Up:

  • Gain proficiency in freestyle and backstroke - Swim 50 free and 25 backstroke.
  • Increase kicking ability for all four strokes.
  • Begin development of Butterfly and Breastroke.

Group Focus Explained: This group is our first level of exposure to the swim team.  Is meant to be a fun environment that promotes the joy of being in the water first.  Second we begin to continue to build the already known skills of freestyle and backstroke.  Introducing and building the kick of the butterfly and breaststroke.  This is supposed to be fun!

 

Novice Plus                         

 

Attendance Expectations: There are no attendance requirements for Novice Plus.

 

Competition Expectations: There are no competition requirements for Novice Plus: swimmers are encouraged to attend ACAC hosted events with their coaches approval.  There are some local meets that may be good to attend also.  Please have some sort of correspondence with your coach to clarify that a meet is good for your swimmer.

 

Technical Requirements to enter group:

  • Swim Freestyle with rotary breathing.
  • Ability to swim a length backstroke.
  • ACAC coaches must conduct the evaluation of swimmers for group placement.

Group Objectives to Move Up to Age Group 1 or 2:

  • Circle Swim
  • Watch the clock and go 5 seconds apart.
  • Legally swim all 4 strokes.
  • Start from the side or starting blocks.
  • Age Group 1 - Swim Legal 100 IM, 50 of Each Stroke in Competition.
  • Age Group 2 - Swim Legal Free and Backstroke.

Group Focus Explained: This group is our first level of exposure to the swim team with some competitions as a suggested option.  This group is meant to be a fun environment that promotes the joy of being in the water first.  Second we begin to continue to build the already known skills of freestyle, backstroke and introduction to breast/fly into possible meet options.  This group will begin to explore the team atmosphere of doing relays and team activities with the larger ACAC program.

 

Novice/Novice Plus February 2024

Age-Group 1

Age Group 1 - More Competitive Track (9-10 yrs)

Attendance Expectations: There are no attendance requirements for Age Group 1: however the more a swimmer attends the more improvement they will see. Multisport athletes encourage 1 workout a week.  For non-multisport 2 to 4 workouts a week.

 

Competition Expectations: There are no competition requirements for Age Group 1: swimmers are encouraged/requested to attend ACAC hosted events with their coaches approval.  There are some local meets that may be good to attend also.  This group we encourage athletes to attend the highest level meet they qualify for.

 

Technical Requirements to enter group:

  • Circle Swim
  • Watch the clock and go 5 seconds apart.
  • Legally swim all 4 strokes.
  • Start from the side or starting blocks.
  • Swim Legal 100 IM, 50 of Each Stroke in Competition.

Group Objectives to Move Up to Age Group 3:

  • Circle Swim
  • Watch the clock and go 5 seconds apart.
  • Legally swim all 4 strokes.
  • Start from the side or starting blocks.
  • Can do sets with 3 dolphins off each wall.
  • Legal flip turn/ open turn/
  • Front\Gutter(back) start

Group Focus Explained: This is a more competitive tract for a more focused swimmer.  The swimmers that join this group are a little more competitive, have an eye for some more competition and want to have a more consistent group of focused swimmers around them to climb the ranks of competition.  This group will keep things FUN though!  We will work to protect the love of the sport and have fun while introducing the next level of stroke development, kick development with emphasis on underwater kicking introductions.  These athletes look forward to workout and come with an excitement to learn and get better.

Age-Group 2

Age Group 2 - Beginner or More Fitness Track

Attendance Expectations: There are no attendance requirements for Age Group 2.

 

Competition Expectations: There are no competition requirements for Age Group 2, swimmers are encouraged to attend ACAC hosted events with their coaches approval.  There are some local meets that may be good to attend also.  Please have some sort of correspondence with your coach to clarify that a meet is good for your swimmer.

 

Technical Requirements to enter group:

  • Swim Legal Free and Backstroke.

Group Objectives to Move Up to PrePerformance or High School Prep:

  • High School Prep (Fitness Group)

-Swim Legal Free and Backstroke.

  • Pre Senior (More Competitive Middle School)

-Details Matter

-A desire to swim more often, with more intense workouts

Group Focus Explained: This group is a broad range of new swimmers combined with more relaxed swimmers that have been on the team for a few years.  These swimmers are looking for a fitness group to stay active, learn something new, have fun and keep things light.  These swimmers will be presented with a workout that is appropriate for their ability at the time with the opportunity to grow into either the HS Prep Group or the Pre Senior.

Age-Group 3

Age Group 3 - More Competitive Track (11-12 yrs)

Attendance Expectations: There are no attendance requirements for Age Group Performance: however the more a swimmer attends the more improvement they will see. Multisport athletes encourage 1 workout a week.  Non multisport suggested 3 to 4 workouts a week.  This is a more competitive group.

 

Competition Expectations: Swimmers are requested to attend home hosted meets.  This group we request athletes to attend the highest level meet they qualify for. This is a competitive group that depends on team/group unity in competitive environments to grow as young competitive athletes.

 

Apparel Requirements: Can only wear ACAC approved apparel at meets.  ACAC will have a website with team approved parkas, jackets, sweats, shirts, bags and caps.  Swimmers are welcome to wear/use their own choice apparel to practice.  These apparel requirements are only for meets (if this is a challenge due to finances please contact your coach for assistance). 

 

Technical Requirements to enter group:

  • Circle Swim
  • Watch the clock and go 5 seconds apart.
  • Legally swim all 4 strokes.
  • Start from the side or starting blocks.
  • Swim Legal 100 IM, 50 of Each Stroke in Competition.
  • Can do sets with 3 dolphins off each wall.
  • Legal flip turn/ open turn/ start.
  • Front/Back(Gutter) Start

Group Objectives to Move Up to Pre Senior or HS Prep

High School Prep (Fitness Group)

  • Swim Legal Free and Backstroke

Pre Senior

  • 4 Dolphins
  • All swimmers understand how to read the workout
  • Can do repeat 100s swim on 1:30 
  • Can do repeat 50s kick on 1:00
  • Capable of competing in all strokes up to 100y distance
  • Legal Backstroke Start
  • Legal Crossover Turn 

Group Focus Explained: Age Group Performance is a competitive tract of swimmers that are looking for their first exposure to setting goals that have actions behind them.  They will be challenged to learn how to expand their understanding of how pace times and efforts in sets have impacts on how they compete.  They will work to expand their ability underwater and in detail they will set them up to compete at the middle school and high school level.  Stroke development is a major focus for this group along with their continued kicking abilities.

 

Recommended Equipment

-Kickboard

-Fins

-Zoomer Fins

-Paddles

-Pull Buoy 

 

Age Group 1/Age Group 2/Age Group 3 February 2024

Pre-Senior 

Pre Senior - More Competitive Track

Attendance Expectations: There are no attendance requirements for Pre Performance: however the more a swimmer attends the more improvement they will see. Multisport athletes encourage 1 workout a week.  Non multisport suggested 3 to 6 workouts a week.  This is a more competitive group.

 

Competition Expectations: Swimmers are requested to attend home hosted meets.  This group we request athletes to attend the highest level meet they qualify for. This is a competitive group that depends on team/group unity in competitive environments to grow as young competitive athletes.

 

Apparel Requirements: Can only wear ACAC approved apparel at meets.  ACAC will have a website with team approved parkas, jackets, sweats, shirts, bags and caps.  Swimmers are welcome to wear/use their own choice apparel to practice.  These apparel requirements are only for meets (if this is a challenge due to finances please contact your coach for assistance). 

 

Technical Requirements to enter group:

  • Circle Swim
  • Watch the clock and go 5 seconds apart.
  • Legally swim all 4 strokes.
  • Start from the starting blocks.
  • Swim Legal 100 IM, 50 of Each Stroke in Competition.
  • Can do sets with 4 dolphins off each wall.
  • Legal flip turn/ open turn/ crossover turn.
  • Front/Back/ Relay start.

Group Objectives to Move Up to Senior or HS Prep:

High School Prep (Fitness Group)

  • Swim Legal Free and Backstroke.

Senior 

  • 6 Dolphins
  • Can do repeat 100’s Kick on 1:50
  • Can do repeat 50’s with 6 Dolphins
  • Capable of competing in all strokes at 100 yards
  • Legal Crossover Turn

Group Focus Explained: PrePerformance is a group of kids that are looking to make the highest level possible.  They loved to train and explore their abilities in the water.  They are encouraging and excited to see what is before them at every workout.  This is a competitive group that likes to do competitions and see where they can take themselves!

 

Recommended Equipment

-Kickboard

-Fins

-Paddles

-Pull Buoy

 

Pre Senior February 2024

High School Prep

 

HS Prep - More Fitness Track (13-18 yrs age)

Attendance Expectations: There are no attendance requirements for HS Prep.

 

Competition Expectations: There are no competition requirements for HS Prep. However, swimmers are encouraged to attend ACAC hosted events with their coaches approval.

 

Technical Requirements To Enter Group:

  • Swim Legal Free and Backstroke.

Group Objectives:

  • Learn the basics of all strokes. Aiming for proficiency. 
  • Maintain and/or increase fitness.

Group Focus Explained: This group consists of a broad range of new swimmers combined with veteran swimmers that utilize lighter intensity workouts. These swimmers are looking for a fitness group to stay active, learn something new, and refine old skills while having fun. Workouts presented are created based on the swimmers current abilities and growth in mind.

Senior

Head Coach Mike Peterson

Senior - More Competitive Track (14-18 yrs)

Attendance Expectations: These swimmers can choose from the 6 workouts offered on the schedule listed as “SP.” Drylands are included and part of the group workout structure. This group is heavily based on the “you get what you put in” mindset. Proactive communication is key for missed practices, trips, etc. 

Competition Expectations: Swimmers are expected to attend all home hosted swim meets. Swimmers have the ability to select swim meets of their choice offered on the schedule. It is suggested, but not required, that swimmers attend at least one meet a month, along with setting a goal to attend their highest level meet.

 

Apparel Requirements: Can only wear ACAC approved apparel at meets. ACAC will have a website with team approved parkas, jackets, sweats, shirts, bags and caps. Swimmers are welcome to wear/use their own choice apparel to practice. These apparel requirements are only for meets except no Jolyn Products in workouts (if this is a challenge due to finances please contact your coach for assistance.) 

 

Technical Requirements to enter group:

  • 6 Dolphins
  • Can do repeat 100’s Kick on 1:50 SCY
  • Can do repeat 50’s with 6 Dolphins
  • Capable of competing in all strokes at 100 yards
  • No more than 3 Breaths in a 50 free in competition

Group Objectives:

  • Train to the highest level possible
  • 8 Dolphins off each wall (12.5 kickout off each wall)
  • 1 Breath in a 50 free in competition
  • Learn and optimize nutrition to promote top performance
  • Create an environment of camaraderie, encouraging each other to reach goals 

Group Focus Explained: This group is a competitive group that aims to put kids on the High School Varsity Team, State Team, Junior Nationals and Olympic Trial Level.  These athletes have a unified focus that training and competition go together to make themselves and their teammates better. This group has a high purpose and drive to become the best version of themselves in and out of the water. 

 

 

Senior Elite - High Performance Tract (14-18 yrs) Household Commitment

Attendance Expectations: Swimmers in this group come to practice when it is offered. Drylands are included as part of the group workout structure and are expected to be attended. Workout can be missed, but clear proactive communication is shared with the head coach. Life happens, (unforeseen circumstances, appointments, school obligations) but as a general rule an athlete in this group makes a commitment to workout on a daily basis. It is expected that the athlete is training even when unable to attend workouts, including vacation (workouts on vacation are coordinated with the coach). The family of swimmers in this group also make an effort to help facilitate the opportunity to workout. Senior Elite supports family first and time spent away from the pool. However, this group will require a swimmer to continue to keep a minimum maintenance of their physical abilities while away on trips.

 

Competition Expectations: Swimmers are expected to attend home and away meets listed on the Senior Swim Schedule unless otherwise discussed by the parent, coach and athlete. Athletes are expected to attend all trips including team travel events to the full entirety of the trip. In this group, we request athletes attend the highest level meet they qualify for. This is a competitive group that depends on team/group unity while maintaining a competitive environment to grow as young competitive athletes.

 

Apparel Requirements: Can only wear ACAC approved apparel at meets. ACAC will have a website with team approved parkas, jackets, sweats, shirts, bags and caps. Swimmers are welcome to wear/use their own choice apparel to practice. These apparel requirements are only for meets except no Joylyn products in workout (if this is a challenge due to finances please contact your coach for assistance.) 

 

Technical Requirements to enter group:

  • 1 Page Application to join this group is required for acceptance to train with this group.  An athlete must explain their goals, objectives and desire to achieve the highest level they physically can in this sport through disciplined nutrition, sleep, academics and communication with coaches before entering this group. 
  • An additional statement of understanding that they will not post or log any statement on social media that may be harmful or degrading to any coach or team member on the team or deemed inappropriate by safe sport and coach.  If this portion is violated, they understand there is the possibility of removal from the group.
  • 6 Dolphins
  • Can do repeat 100’s Kick on 1:40 SCY
  • Can do repeat 50’s with 6 Dolphins
  • Capable of competing in all strokes at 100 yards
  • No more than 2 Breaths in a 50 free in competition

Group Objectives:

  • Train to the highest level possible.
  • 8 Dolphins off each wall (12.5 kickout off each wall)
  • 1 Breath in a 50 free in competition.
  • Increase Strength and Fitness in dryland.
  • Nutrition is promoted to top performance.
  • Create an environment of camaraderie and competition while encouraging each other to reach full potential.
  • Develop and Learn Pride in Other’s Successes

Group Focus Explained: This group is a competitive group that looks to put kids on the High School Varsity Team, State Team, Junior Nationals and Olympic Trial Level.  These athletes have a unified focus that training and competition go together to make themselves and their teammates better. This is a no social drama group.  These individuals are working to help each other climb to the top with positive and supportive interactions. This group has a higher purpose and drive to become the best version of themselves in the water even when they are out of the water. These athletes want the best for each other and the team, they have a higher purpose to help support and foster the next generation.  They lead by actions and character.  This group is a family commitment where parents lead by example. Parents of these swimmers accept the challenge of helping their athlete understand how to navigate healthy nutritional choices, prioritize good sleep and learn another level of physical fitness. What this looks like season to season may change and grow. However athletes, coaches and parents have a shared understanding of establishing and maintaining *the four pillars* to promote focused hard work (Four Pillars are Coach/Athlete, Athlete/Athlete, Coach/Parent and Athlete/Parent).

Recommended Equipment

-Kickboard

-Fins

-Paddles

-Pull Buoy

-Drag Socks 

 

Senior February 2024