Squad Descriptions
Training Squad Structure
We use a school grade based structure, divided into 5 Training Levels. Grades 8 and below are considered our “Age Group” programs and high school or older are our “Senior” programs.
The training squad structure is designed for Long Term Development. As a general rule, the more practices you attend, the more benefit and enjoyment of the sport the athlete will receive.
When looking to level up, each athlete should have a goal of being placed in the middle of the next squad up rather than just achieving the minimum standards. We want the athletes to thrive in their new squad, not just survive!
All squad placements are done at the coaching staff’s discretion. Sometimes an athlete may meet the listed training requirements, but might not be ready to thrive at the next level.
Foundation Squads Grades: K - 2
2nd graders will be placed in Evolution or Foundation based on readiness and/or time with ZSC
The Foundation Squads serve as the entry level to our program for swimmers grades K-2. The purpose of these squads are to teach the 4 competitive strokes, turns, and starts. We will introduce racing during practice and local competitions. Daily emphasis will be skill development and fun! Time slots & days will be filled on a first come first serve basis, with returning families getting priority.
Attendance: Recommend 2 sessions each week.
Entrance Requirements:
- Front & Back float for 10 seconds each
- Treadwater 30 seconds
- 25 yards freestyle with side breathing
- 25 yards backstroke
Training Offered: 3 times per week for 60 minutes (includes dryland and pool sessions).
Swim Meets: Optional, but highly encouraged to try local home meets and intrasquad meets. Competitive experiences will also be introduced during normal training times.
Goals of the Foundation Squads
- Swim 100 Freestyle and Backstroke with correct turns
- Swim 100 IM
- Perform dive from the blocks and correct backstroke start
- Push-off and streamline to flags with a dolphin kick consistently
- Acquire a basic understanding of the pace clock
Evolution 2 Grades: 2 - 4
2nd graders will be placed in Evolution or Foundation based on readiness and/or time with ZSC
Attendance: Recommend 3 sessions per week.
Entrance Requirements:
- Front & Back float for 10 seconds each
- Tread water for 1 minute
- Swim 100 yards without stopping
- 50 yards freestyle with side breathing
- 50 yards backstroke
- Demonstrate understanding of Breaststroke and Butterfly
Training Offered: 4 times per week, for 75 minutes (including dryland and pool sessions).
Swim Meets: Optional, but highly encouraged to try local home meets. Competitive experiences will also be introduced during normal training times.
Goals of the Evolution 2 Squad
- Develop consistent practice attendance prior to moving to next level
- Push-off and streamline to flags with a dolphin kick
- Develop legal strokes and turns for all 4 competitive swimming strokes
- Perform dives from the blocks and backstroke starts effectively
- Acquire basic understanding of the pace clock
- Swimmer is motivated to listen to coaches and try to improve
- Courteous to other swimmers in the pool
- Qualify for Divisional Championships
Evolution 1 Grades: 2 - 4
Attendance: Expected 3 sessions per week.
Entrance Requirements:
- 4+ Divisional cuts for the 10 year old age group.
- Must have swum 100 or 200 IM in competition.
- Consistent attendance in prior training squad.
Training Offered: 4 times per week, for 75 minutes (including dryland and pool sessions).
Swim Meets: Expected one full weekend competition per month plus all team Championship meets in December, March & July.
Goals of the Evolution 1 Squad
- Complete USA-S IMX challenge
- Learn goal setting, relaxation, visualization and other healthy mental performance skills
- Create good body positions in all four competitive strokes reducing drag and increasing efficiency
- Increase fluidity during turns and starts
- Mastery of pace clock during workout
- Swimmer is courteous to other swimmers in the group
- Qualify for State and Zone Championships
Momentum 2 Grades: 5 - 6
Attendance: Recommended 4 sessions per week.
Entrance Requirements
- Swim 100 Freestyle.
- Swim 100 Backstroke.
Training offered: 5 times per week, for 90-120 minutes (including dryland and pool sessions).
Swim Meets: Highly encouraged to attend local meets.
Goals of the Momentum 2 Squad
- Develop consistent practice attendance prior to moving to next level
- Complete USA-S IM Ready program in competition
- Develop greater endurance and advanced stroke technique
- Begin to develop effective racing strategy
- Perform all turns and push-offs efficiently
- Perform dives from the blocks and backstroke starts effectively
- Swimmer is motivated to listen to coaches and try to improve
- Courteous to other swimmers in the pool
- Qualify for Divisional Championships
Momentum 1 Grades: 5 - 6
Attendance: Expected 4 sessions per week.
Entrance Requirements:
- 4+ Divisional Cuts for the 11 year old age group.
- Must have swum 200 IM & 200 free in competition.
- Consistent attendance in the prior training squad.
Training Offered: 5 times per week, for 90-120 minutes (including dryland and pool sessions).
Swim Meets: Expected one full weekend competition per month plus all team Championship meets in December, March & July.
Goals of the Momentum 1 Squad
- Complete USA-S IMX challenge
- Learn goal setting, relaxation, visualization and other healthy mental performance skills
- Create good body positions in all four competitive strokes reducing drag and increasing efficiency
- Increase fluidity during turns and starts
- Mastery of pace clock during workout
- Courteous to other swimmers in the pool
- Qualify for State and Zone Championships
Junior 2 Grades: 7 - 8
Attendance: Recommend 5 sessions each week.
Entrance Requirements:
- Swim 200 yard of Freestyle
- Swim 100 yard of Backstroke
- Swim 100 yard IM
Training Offered: 6 times per week for 120 minutes (including dryland and pool sessions).
Swim Meets: Expected for local meets plus all team Championship meets in December, March & July.
Goals of the Junior 2 Squad
- Develop consistent practice attendance prior to moving to next level
- Complete USA-S IM Ready program in competition
- Compete in both the 200 IM & 500 Freestyle
- Swimmers know their attitude & effort affects how they swim and how others around them swim
- Perform all turns and push-offs efficiently
- Perform dives from the blocks and backstroke starts effectively
- Swimmer is motivated to listen to coaches and try to improve
- Courteous to other swimmers in the pool
- Qualify for Divisional & State Championships
Junior 1 Grades: 7 - 8
Attendance: Expected 5 sessions each week.
Entrance Requirements:
- 4+ Divisional Cuts for the 14 year old age group.
- Must have swum 200 IM & 500 free in competition.
- Consistent attendance in the prior training squad of 4+ times per week.
Training offered: 6 times per week for 120 minutes (including dryland and pool sessions).
Swim Meets: Expected one full weekend competition per month plus all team Championship meets in December, March & July.
Goals of the Junior 1 Squad
- Complete USA Swimming IMX challenge
- Continue to learn and use goal setting, relaxation, visualization and other healthy mental performance skills
- Prepare for Senior level squads by increasing training commitment & consistency
- Create great body positions in all four competitive strokes reducing drag and increasing efficiency
- Increase fluidity during turns
- Courteous to other swimmers in the pool
- Create great practice habits by showing up to workout early and ready to learn
- Qualify for State, Zone & Sectional Championship Meets
Senior 2 High School
Attendance: 5 times per week recommended. The more the athlete can attend, the more improvement they will see.
Entrance Requirement:
- High School Age or older. 8th graders may be considered only during the spring/summer season
- Familiar with the four strokes and all starts & turns
Training: 5-7x week for 1-3 hours including both dryland & swimming sessions
Swim Meets: expected one full weekend competition per month on average & participate in team championship meets as qualified
Goals of the Senior 2 Squad
- USA-S IM Ready program in competition
- Increase stroke efficiency in both training & competition
- Increase power & strength on land & in the water
- Learn leadership skills
- Understand race strategy
- Learn goal setting, relaxation, visualization and other mental performance skills
- Qualify for Divisionals & Senior State
Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills. This group is best for athletes that do other sports and activities and aren’t able to make a full commitment to year round training.
Senior 1 High School/College
Attendance: 80% required year-round, 90-100% expected
Entrance Requirement:
- High School Age or older.
- Consistent year-round attendance, with scheduled training breaks in spring (2-3 weeks) and late summer (3-5 weeks)
- 4+ Divisional Cuts for the 15 & Older age group
Training: 5-8x week for 1.5-3 hours including both dryland & swimming sessions
Swim Meets: expected one full weekend competition per month & participate in team championship meets as qualified
Goals of the Senior 1 Squad
- Increase stroke efficiency in training & competition
- Increase power & strength
- Demonstrate leadership skills
- Implement race strategy in competitions
- Improve use of goal setting, analysis and seasonal review of results
- Qualify & perform at Divisionals & Senior State
Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills. Members of this group should demonstrate good leadership skills. This is a high commitment group with a goal of training and competing year round with exception of planned breaks in the spring and summer. Some leeway is considered for the multi-sport athlete with attendance requirements, but must be communicated to the coaches prior to the start of each season.
High Performance High School/College
Attendance: 80% required year-round, 90-100% expected
Entrance Requirement:
- High School Age or older.
- Consistent year-round attendance in previous training squad
- 3+ Indiana Senior State Standards
Training: 6-9x week for 1.5-3 hours including both dryland & swimming sessions
Swim Meets: expected one full weekend competition per month & participate in team championship meets as qualified
Goals of the High Performance Squad
- Increase stroke efficiency in training & competition
- Increase power & strength
- Demonstrate leadership skills
- Implement race strategy in competitions
- Improve use of goal setting, analysis and seasonal review of results
- Qualify & perform at NCSA Championships, Junior Nationals, Senior Nationals & Olympic Trials
Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills. Members of this group should demonstrate good leadership skills in and out of the pool. This is a high commitment group with a goal of training and competing year round with exception of planned breaks in the spring and summer. High Performance squad members will have goals of achieving their maximum potential, including competing and performing at National and International level competitions.
Important Notes:
- These are guidelines in how we set up our Age Group and Senior swimming programs. All squad placements remain at the coaching staff’s discretion.
- The team structure is designed for every athlete’s long term development. Athletes develop at a different rate. Patience and consistency is key in developing stroke technique and skills.
- The more you attend practice, the more benefits and growth you will see in the sport of swimming.
- We want athletes to thrive in their squad, not just survive!
