Pre-Team/Minis  -

This group is initially designed for the beginning swimmer with a focus on fun through swimming.

Requirements:

• Basic comfort level in the water.
• Ability to legally swim 25 yards freestyle and backstroke
• Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least two of the three practices each week.

Goals for Pre-Team/Minis  - A swimmer completing this program will be able to do the following that meets the legal requirements for each skill:

• Swim a 50 yard freestyle with correct mechanics.
• Swim a 25 yard backstroke with correct mechanics.
• Swim a 25 yard breaststroke with correct mechanics.
• Swim a 25 yard butterfly with correct mechanics.
• Legal start (individual and relay)

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

White I –

This is a competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies.  This group is for ages 8 through 12 who meet the requirements.  

Requirements:

• Meet all of the goals of the White II group
• Complete 10 x 50 freestyle on an interval of 1:15 per 50.
• Complete 10 x 50 stroke (fly, back and breast) on an interval of 1:30 per 50.
• Complete a 5 x 50 kick on an interval of 2:00 per 50

Practice Attendance - The coaching staff recommends a minimum of three out of the four practices offered.

Goals of the White I group

• Show respect for coaches and fellow swimmers.
• Develop effective starts and turns for all four strokes including breakouts, streamlining, and dolphin kicks off the wall.
• Learn and utilize sculling.
• Understand race strategy.
• Understand the need for preparation and promptness.
• Incorporating the five 200's (free, back, breast, fly, IM) during the season.
• Understanding the programs' drills for each stroke.

Required Equipment: water bottle

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

White II -

This is a competitive group that will focus on conditioning, fundamentals, stroke mechanics, and race strategies. This group is for swimmers ages 8 through 12 who meet the requirements. 

Requirements:

• Meet all of the goals of the pre team group
• Complete 10 x 50 freestyle on an interval of 2:00 per 50.
• Complete 10 x 50 stroke (fly, back and breast) on an interval of 2:15 per 50.
• Complete a 5 x 50 kick on an interval of 2:30 per 50

Practice Attendance - The coaching staff recommends a minimum of three out of the four practices offered.

Goals of the white II group

• Show respect for coaches and fellow swimmers.
• Develop effective starts and turns for all four strokes including streamlining and dolphin kicks off the wall.
• Understanding the programs' drills  for each stroke.

Required Equipment: water bottle

Meet Attendance - Swimmers are required to attend all SAL league meets.

 

White III - 11 & 12 year olds not assigned to Green Group 

 

Green –

This group is for 11–14-year-old swimmers who are serious about conditioning & improving. This group will focus on starts, turns and technique in all four competitive strokes along.

Requirements:

• Meet the goal standards established for the White I Group.
• Complete 10 x 100 freestyle on an interval of 2:00 per 100.
• Complete 5 x 100 IM on an interval of 2:15 per 100.
• Complete 10 x 50 kick on an interval of 1:15 per 50.
• Efficiently swim two of the five 200’s during the swim season.
• Legal in all four strokes.
• Legal start, flip turn, and open turn.
• Mature enough to benefit from instruction.

Practice Attendance - Swimmers should attend at least four of the six practices each week.

Goals for the Green Group - A swimmer completing this program will be able to do the following that meets the legal requirements for each skill:

• Swim a 100 yard freestyle with correct mechanics.
• Swim a 100 yard backstroke with correct mechanics.
• Swim a 100 yard breaststroke with correct mechanics.
• Swim a 100 yard butterfly with correct mechanics.
• Swim a 200 IM with correct mechanics
• Legal turns for all strokes.
• Legal start (individual and relay)

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals. 

 

Gold II – ages 12-14

This group is for 12–14 year-old swimmers who are serious about conditioning & improving. This group will focus on starts, turns and technique in all four competitive strokes along.

Requirements:

Meet the goal standards established for Green Group.

Practice Attendance - The coaching staff recommends a minimum of four out of the six practices offered.

Goals for the Gold Group - A swimmer completing this program will be able to do the following:

• Complete 10 x 100 freestyle on an interval of 1:40 per 100.
• Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:30 per  200.
• Swim three of the five 200's in competition during the swim season.
• Complete 6 x 50 kick on an interval of 1:05 per 50.
• Understand the need for setting goals.
• Demonstrate a positive attitude toward teammates and team goals.
• Master the fundamentals mechanics of each stroke, training and racing.
• Demonstrate a willingness to train and compete in all four strokes at varying distances.
• Understand the need for preparation and promptness.
• To consistently improve commitment level and training/racing ability.
• Actively improve distance per stroke and general stroke/swimming mechanics.

Required Equipment

• Equipment Bag
• Water Bottle
• Flippers
• Paddles

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals.

 

Gold I – ages 13-14

(By invitation only)

Swimmers in this group are expected to attend an average of 5 workouts per week and show a full commitment. 

Requirements:

• Meet the goal standards established for Gold II.

Practice Attendance - The coaching staff recommends a minimum of five out of the six practices offered.

Goals for the Gold Group - A swimmer completing this program will be able to do the following:

• Complete 10 x 100 freestyle on an interval of 1:30 per 100.
• Complete 5 x 100 IM on an interval of 1:40 per 100.
• Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:15 per 200.
• Efficiently Swim four of the five 200's during the swim season.
• Complete 6 x 50 kick on an interval of 1:00 per 50.
• Understand the need for setting goals.
• Demonstrate a positive attitude toward teammates and team goals.
• Master the fundamentals mechanics of each stroke, training and racing.
• Demonstrate a willingness to train and compete in all four strokes at varying distances.
• Understand the need for preparation and promptness.
• To consistently improve commitment level and training/racing ability.
• Actively improve distance per stroke and general stroke/swimming mechanics.

Required Equipment

• Equipment Bag
• Water Bottle
• Flippers
• Paddles
• Pull buoy
• Snorkel

Meet Attendance - Swimmers are required to attend all SAL league meets and optional invitationals. 

 

Gold Elite - High School Swimmers only

(By invitation only)

This practice group is primarily for High School swimmers.  Swimmers in this group are expected to attend 5-6 practices per week.

Requirements:

Swimmers entering the Gold Elite program must be high school age.

• Must be invited to group by Coach
• Meet the goal standards established for the Gold Group.
• Complete 10 x 100 freestyle on an interval of 1:20 per 100.
• Complete 5 x 100 IM on an interval of 1:30 per 100.
• Complete 6 x 50 kick on an interval of :50 per 50.
• Swim four of the five 200's in competition during the swim season.

Practice Attendance - The coaching staff recommends five out of the six practices offered.

Goals/Expectations for the Gold Elite Group:

• Athletes must conduct themselves in a manner appropriate to actions needed to promote and support the values and goals of the MAC swim program. Be a positive role model and leader for younger MAC swim team members.
• Be physically and mentally prepared.
• Display ability to train appropriately to achieve stated season & practice goals.
• Complete 5 X 200 IM or a stroke (fly, back or breast) on an interval of 2:45 per 200 yds.
• Commit to attend all MAC meets during the season.
• Commit to a 5-6 day practice session.

Required Equipment

• Equipment Bag
• Water Bottle
• Short Fins
• Buoy
• Snorkel
• Paddles