Please Note:

1. Swimmers are required to purchase their own training equipment (kickboard, fins, pull buoy, paddles, etc) and must have a current USA Swimming membership.

2. Training groups days and start times may vary by season. Please check the team calendar for practice schedules.

Spring/Summer 2024 season will begin on Monday, April 1.

The Southeast Polk pool is currently shut down for maintenance. As a result, this is the schedule we are curently working with.

 

If the pool is to open up before the end of the school year, this is the schedule we will go to:

If the pool is open after the school year ends, this is the schedule we will go to.

Training Groups

Bronze 3 Group: This group is for any 8&under swimmer on the team or joining the team for the first time, whether from a tryout or graduating from our lessons program. They must be able to swim one lap of free and back without stopping and under 40 seconds to join this group. 

Bronze 3 Coach: Madi Reed 

Ages: 8&Under 

Schedule: 45 minutes 3 days a week + 1 hour on Saturday 

Total yardage per practice: 600-900 

Goals: To build a love for the water and the sport! To build endurance, strength, and confidence in the water, while also teaching basic technique of all strokes and competition skills.  

Goals by End of Season Checklist: 

  • Do a 50 of Free and Back without stopping and with good form 

  • Do a 25 of Breast and Fly legally 

  • Dive off blocks in streamline with good form 

  • Can push off wall in streamline and kick underwater 

  • Begin to learn how to do a free and back flipturn 

  • Understand meet numbers and where they tell you to go 

  • Be comfortable with race starting process and what the whistles and beeps mean

  •  

Spring Schedule (April 1-End of School): 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 8

Saturday: 10:00am-11:00am, Lanes: 6-8

Summer 1 Schedule (May 28-June 29): 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 8

Saturday: 10:00am-11:00am, Lanes: 6-8

 

Bronze 2 Group: This group is for any swimmer ages 9-12 who is in their first or second year on the team and needs more time to build their strength and endurance in the water. Any swimmers in bronze 3 who turn 9 will join this group on their birthday or at the start of the next season, at the coaching staff's discretion. 

Bronze 2 Coach: Paige Simmons 

Ages: 9-12 

Schedule: 45 minutes 3 days a week + 1 hour on Saturday 

Total yardage per practice: 800-1,000 

Goals: To build endurance, strength, and confidence in the water, while also teaching basic technique of all strokes and competition skills. 

Goals by End of Season Checklist: 

  • Do a 100 of Free and Back without stopping and with good form 

  • Do a 50 of Breast and 25 of Fly legally 

  • Dive off blocks in streamline with good form 

  • Can push off wall in streamline and kick underwater 

  • Master a free and back flipturn 

  • Understand meet numbers and where they tell you to go 

  • Be comfortable with race starting process and what the whistles mean 

  •  

Spring Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 7

Saturday: 10:00am-11:00am, Lanes: 4-5 

Summer 1 Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 7  

Saturday: 10:00am-11:00am, Lanes: 4-5

 

Bronze 1 Group: This group is for any swimmer ages 9-12 who is in their first or second year on the team who has good endurance and strength in the water but needs more time to work on their technical skills and form.  Any swimmers in bronze 2 will graduate into this group. 

Bronze 1 Coach: Jaecy Garrison & Alea 

Ages: 9-12 

Schedule: 45 minutes 3 days a week + 1 hour on Saturday 

Total yardage per practice: 1,000-1,300 

Goals: To continue building their strength and endurance in the water, with a mastery of all 4 strokes and all basic competition skills.  

 Goals by End of Season Checklist: 

  • Do a 200 of Free and Back without stopping 

  • Do a 50 of Breast and 50 of Fly legally 

  • Do a 100 IM legally 

  • Dive off blocks in streamline with good form 

  • Can push off wall in streamline and butterfly kick underwater 

  • Mastery of free, back, and IM turns 

  • Independently go up for races, talk to coach before and after races for feedback 

  •  

Spring Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 5-6 

Saturday: 10:00am-11:00am, Lanes: 1-3

Summer 1 Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-6:45pm, Lanes: 5-6 

Saturday: 10:00am-11:00am, Lanes: 1-3

 

Silver 2 Group: This group is for swimmers looking for more of a push with their yardage and practice intensity, while also continuing to work on their technique of all 4 strokes and their competition skills. 

Silver 2 Coach: Madi & Jaecy 

Ages:  9+ 

Schedule: 1 hour 3 days a week + 1 hour on Saturday 

Total yardage: 1,300-1,700 

Goals by End of Season Checklist: 

  • Do a 200 of Free and Back without stopping and with flip-turns 

  • Do a 100 of Breast and 50 of Fly legally 

  • Do a 100 IM legally 

  • Dive off blocks in streamline with good form 

  • Mastery of free, back, and IM turns 

  • Can push off wall in streamline and butterfly kick underwater 

  • Be able to do a Breastroke Pullout consistently  

  • Independently go up for races, talk to coach before and after races for feedback 

  •  

Spring Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:45pm-7:45pm, Lanes: 7-8 

Saturday: 9:00am-10:00am, Lanes: 5-8

Summer 1 Schedule: 3 practices a week + Saturday

Monday, Wednesday, Friday: 6:45pm-7:45pm, Lanes: 7-8 

Saturday: 9:00am-10:00am, Lanes: 5-8

 

Silver 1 Group: This group is for swimmers in their second or third year+ on the team working on achieving 10&under state qualifying times even if they are older than 10. 

Silver 1 Coach: Alea 

State Qualifying Times 

Ages:  9+ 

Schedule: 1 hours 3 days a week + 1 hour on Saturday 

Total yardage: 1,800-2,500 

Goals by End of Season Checklist: 

  • Do a 200 of Free and Back at a meet 

  • Do a 100 of Breast and 50 of Fly legally at a meet 

  • Do a 100 IM legally at a meet 

  • Dive off blocks in streamline with good form 

  • Can do a relay start/exchange 

  • Mastery of free, back, and IM turns 

  • Can push off wall in streamline and butterfly kick underwater 

  • Be able to do a Breastroke Pullout consistently  

  • Has at least 1 10&under State qualifying time 

  • Independently go up for races, talk to coach before and after races for feedback 

  •  

Spring Schedule: 4 practices a week + Saturday

Monday, Wednesday, Friday: 6:45pm-7:45pm, Lanes: 5-6 

Tuesday: 6:00pm-7:00pm Lanes: 3-5

Saturday: 9:00am-10:00am Lanes: 1-4

Summer 1 Schedule: 4 practices a week + Saturday

Monday, Wednesday, Friday: 6:45pm-7:45pm, Lanes: 5-6 

Tuesday: 6:00pm-7:00pm Lanes: 3-5

Saturday: 9:00am-10:00am: Lanes: 1-4

 

Gold 3 Group: This group is for swimmers in their second or third year+ on the team working on achieving multiple 10&under state qualifying times even if they are older than 10, as well as one 11-12 state qualifying time. 

Gold 3 Coach: Sara 

State Qualifying Times 

Ages: 9+ 

Schedule: 1 hour 4 days a week + 1 hour on Saturday 

Total yardage: 2,300-2,900 

Goals by End of Season Checklist: 

  • Do a 500 of free at a meet 

  • Do a 200 of Free, Back, and Breast at a meet 

  • Do a 100 of Fly at a meet legally 

  • Do a 100 IM and 200 IM at a meet 

  • Dive off blocks in streamline with good form 

  • Can do a relay start/exchange 

  • Mastery of free, back, and IM turns 

  • Can push off wall in streamline and butterfly kick underwater consistently off each wall 

  • Be able to do a Breastroke Pullout consistently off each wall 

  • Has at least 5 10&under State qualifying times and one 11-12 state qualifying time 

  • Independently go up for races, talk to coach before and after races for feedback 

  • Warmup and warm down before and after races without coach telling to 

  • Mastery and understanding of RPT and how it applies to our racing 

Spring Schedule: 4 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-7:00pm, Lanes: 3-4 

Tuesday: 6:00pm-7:00pm, Lanes: 5-8 

Saturday: 9:00am-10:00am, Lanes: 1-3 

Summer 1 Schedule: 4 practices a week + Saturday

Monday, Wednesday, Friday: 6:00pm-7:00pm, Lanes: 3-4 

Tuesday: 6:00pm-7:00pm, Lanes: 5-8 

Saturday: 9:00am-10:00am, Lanes: 1-3 

 

Gold 2 Group: This group is for swimmers 11 and older working on attaining multiple 11-12 state qualifying times, and one 13-14 state qualifying time. This group is for dedicated athletes who want to find higher levels of success in the sport, swim on their high school teams when older, and possibly even in college. 

Gold 2 Coach: Andrew 

Assistant Coaches: Alea, Sara, Madi, Kimberly     Admin: Amy 

State Qualifying Times 

Ages: 11+ 

Spring Schedule: 1 hour and 30 minutes, 5 days a week + 2 hours on Saturday 

Total yardage: 3,300+ 

Goals by End of Season Checklist: 

  • Do a 500 of free at a meet under 7:00 

  • Do a 200 of Free, Back, and Breast at a meet consistently 

  • Do a 200 of Fly and a 400 IM at a meet at least once 

  • Dive off blocks in streamline with explosiveness 

  • Can do a relay start/exchange 

  • Mastery of free, back, and IM turns 

  • Can push off wall in streamline and butterfly kick underwater consistently off each wall 

  • Be able to do a Breastroke Pullout consistently off each wall 

  • Has at least three 11-12 State qualifying times and one 13-14 state qualifying time 

  • Independently go up for races, talk to coach before and after races for feedback 

  • Warmup and Warm down before and after races without coach telling to 

  • Memorize Stretch Routine 

  • Mastery and understanding of RPT and how it applies to our racing 

  •  

Spring Schedule: 5 practices a week + 2 Dryland Practices + Saturday

Monday, Wednesday, and Friday: 7:00pm-8:30pm 

Lanes: 7:00pm-7:15pm: 3-4, 7:20pm-7:45pm: 1-4, 7:45pm-8:30pm: 1-8 

Tuesday and Thursday: Dryland: 6:00-6:45pm, Swim: 6:45pm-8:15pm 

Lanes: 6:45pm-7:00pm: 1-2, 7:00pm-8:15pm: 1-8 

Saturday: 7:00am-9:00am, Lanes: 1-8 

Summer 1 Schedule: 6 practices a week + 2 dryland practices + Saturday

Monday, Tuesday, Wednesday, Thursday, Friday: 4:30pm-6:00pm Lanes: 1-8

Tuesday and Thursday Dryland: 6:00pm-6:45pm

Thursday AM: 6:00am-8:00am Lanes: 1-8

Saturday: 7:00am-9:00am Lanes: 1-8

 

Gold 1/HS group: This group is for high school swimmers who want to swim at an elite level, have multiple 13-14 State qualifying times and at least one senior state qualifying time. These swimmers want to swim for their high school teams at a high level, and potentially swim in college. They must also aspire to final at Senior State and swim at sectional level meets or higher. 

Gold 1 Coach: Andrew 

Assistant Coach: Kimberly, Dustin   Admin: Amy 

State Qualifying Times 

Ages: 14 and over  

Spring Schedule: 2 hours 5 days a week, + 2 hours on Saturday 

Total Yardage: 4,500+ 

Goals by End of Season Checklist: 

  • Do a 500 of free at a meet under 6:00 

  • Do a 400 IM 1000 & 1650 at least once in a meet 

  • Do a 200 of Free, Back, Breast, Fly and IM at a meet consistently 

  • Dive off blocks in streamline with explosiveness 

  • Can do a relay start/exchange 

  • Mastery of free, back, and IM turns 

  • Can push off wall in streamline and butterfly kick underwater consistently off each wall 

  • Be able to do a Breastroke Pullout consistently off each wall 

  • Has at least three 13-14 State qualifying times and one Senior State qualifying time 

  • Independently go up for races, talk to coach before and after races for feedback 

  • Warmup and Warm down before and after races without coach telling to 

  • Memorize Stretch Routine 

  • Mastery and understanding of RPT and how it applies to our racing 

  •  

Spring Schedule: 5 practices a week + 2 dryland practices + Saturday

Monday-Friday: 4:00pm-6:00pm: Lanes: 1-8 

Tuesday and Thursday Dryland: 6:00pm-6:45pm 

Saturday: 7:00am-9:00am: Lanes: 1-8 

Summer 1 Schedule: 7 practices a week + 2 dryland practices + Saturday

Monday-Friday 6:00am-8:00am Lanes: 1-8

Tuesday and Thursday Dryland: 6:00-6:45pm Swim: 6:45pm-8:15pm Lanes: 1-8

Saturday: 7:00am-9:00am Lanes: 1-8