The LPD Dolphins are organized into progressive training groups designed to match the swimmer’s age, skill level, and commitment. Each group builds on the skills of the previous level, preparing athletes for long-term success in the sport.

Progression between groups is based on:
• Skill mastery & meet performance
• Commitment & attendance
• Training maturity & readiness

Coaches may trial athletes in new groups but only move swimmers when confident they are prepared for success. Athletes not maintaining their group’s standards within the first four weeks may be reassigned. Final placement decisions rest with the coaching staff, whose goal is to ensure each swimmer’s long-term development.

Bronze Group (Ages 6–12)

Practice Recommendation: 2x/week

Required Equipment: Fins, goggles, water bottle (kickboards and pull buoys provided at Lemont)

• Focus:
  • Freestyle & Backstroke fundamentals
  • Intro to Breaststroke, Butterfly, racing starts, and turns
  • Body position, streamlines, and kicking skills
  • Learning the basics of competitive swimming

Group Standards: Must be able to complete one length of freestyle and one length of another competitive stroke.

Silver Group (Ages 7–12)

Practice Recommendation: 3x/week

Required Equipment: Fins, goggles, paddles, pull buoy, water bottle (kickboards and pull buoys provided at Lemont)

• Focus:
  • Efficiency and mechanics in all four strokes
  • Refining starts and turns
  • Introduction to interval training and pace clock use
  • Strengthening aerobic base and kicking skills

Group Standards: Must be proficient in freestyle, backstroke, and either breaststroke or butterfly.

Gold Group (Ages 8–12)

Practice Recommendation: 3–5x/week

Required Equipment: Fins, paddles, goggles, pull buoy, kickboard, water bottle (kickboards and pull buoys provided at Lemont)

Optional Equipment: Snorkel, nose clip

• Focus:
  • Advanced stroke mechanics in all four strokes
  • Interval training and developing race preparation
  • Positive training habits and higher training expectations

Group Standards: Must be proficient in all four strokes and able to follow basic intervals.

Junior Group (Ages 10–14, Pre-High School)

Practice Recommendation: 4–6x/week

Required Equipment: Fins, paddles, pull buoy, kickboard, goggles, water bottle (kickboards and pull buoys provided at Lemont)

Optional Equipment: Snorkel, nose clip

• Focus:

• Advanced training and race strategy
• Underwater development and race details
• Building endurance with all four strokes at a competitive level

Group Standards: Confident underwater kickers, proficient in all four strokes, prepared for more advanced workloads.

Senior Group (12+, High School & Regional-Level Swimmers)

Practice Recommendation: 5–6x/week

Required Equipment: Fins, paddles, pull buoy, kickboard, goggles, snorkel, nose clip, water bottle (kickboards and pull buoys provided at Lemont)

• Focus:
  • High-level training including dryland (core, plyometrics, weight-based training)
  • Race strategy, technical refinement, and speed development
  • Preparation for high school and regional-level competition

Group Standards: Dedicated and hardworking athletes who are committed to maximizing performance in and out of the pool.