Training Group Descriptions
All groups train September through Feb/March (depending on last meet), unless noted otherwise below. RAC does offer spring and summer long course sessions to be posted in February.
The descriptions below are provided as guidelines, not hard and fast rules. Movement from one group to another is at the coach’s discretion. Many factors are considered when making placement changes including: proficiency across all four stokes, work ethic, leadership, age, speed and maturity. Please note that speed is only one factor coaches consider when placing swimmers; it is not the most important factor. Coaches assess the swimmers and their development as a whole when making placements.
Developmental Swimming Program:
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Varsity Swimming Program:
All groups train September through the swimmer’s last meet (Feb/March).
The descriptions below are provided as guidelines. Movement from one group to another is at the coach’s discretion. Many factors are considered when making placement changes.
White Group
White Group is designed as an introduction to competitive swimming. Practices will focus on learning the mechanics of all four competitive strokes and introduce the fundamentals of endurance and racing. Swimmers are expected to swim 50 yards continuously of freestyle and backstroke. The difference between a Barracuda Group swimmer and a White Group swimmer will be age, stroke efficiency and ability to execute technique changes required in the session by the coaches. The group’s goals are water awareness, stroke efficiency and fun!
- Training equipment is required
- Swimmers will compete in all SAL meets (required) and USA meets are encouraged
- Championship Meets: A Champs, 10U Champs
General Standards:
- Swimmers are typically 7-9 years old
- 8 years old & under: Faster than :22 in 25 free (or fly/back/breast equivalent) and must be able to dive
- 9 years old & over: Faster than :45 in 50 free (or fly/back/breast equivalent), must be able to dive and perform proper flip turn
Red Group
Red Group is designed to advance swimmers’ abilities as they develop into competitive swimmers. Practices will focus on refining technique for all four competitive strokes, turns, and starts. Swimmers will continue to build upon their endurance base and racing skills. Swimmers are expected to be able to swim 100 yards continuously of freestyle, and 50 yards of backstroke, breaststroke, or butterfly with proper technique. The group’s major goal will be improvement though efficiency or getting faster though improved technique – and fun!
- Training equipment is required
- Will compete in all SAL meets (required) and at least 2 USA meets are encouraged
- Championship Meets: RMSC, A Champs, 10U Champs, Silver Champs
General Standard:
- Swimmers are typically 9-12 years old
- Faster than :36 in the 50 free (or fly/back/breast equivalent)
- Faster than 1:40 in the 100 IM
Bronze Group
The Bronze Group is designed for swimmers who are committed to further developing their skills with the goal of ultimately moving on to Blue Group. Practices will have a primary focus on endurance training while continuing to build upon stroke and racing technique. Swimmers will begin to learn how to set attainable goals and the steps needed to achieve them. Swimmers will be introduced to dryland training with a focus on core stability, flexibility, and injury prevention.
Swimmers are experienced and train at the level of a swimmer who has defined goals in mind. RAC will offer swimmers workout plans that include technique and conditioning.
- Training equipment is required
- Required to complete and return a season goal sheet
- Will compete in all SAL meets and in Bronze designated USA meet at the discretion of the coaches.
- Championship Meets: RMSC, A Champs, Silver Champs, JOs, Zones
General Standards:
- Swimmers are typically 12-15 years old
- Consistent practice attendance is expected
- Faster than :29 in the 50 free (or fly/back/breast equivalent) or faster than 1:06 in the 100 free (or fly/back/breast equivalent)
- Faster than 1:25 in the 100 IM
- Can repeat 100s on a 1:30 interval
Bronze High School Group
Swimmer will train with RAC from September-November and then again at the conclusion of the HS season-end of March. They will not attend RAC practices during the HS season. Training equipment is required.
Blue Group
The Blue Group is designed for swimmers that aspire to reach the highest levels of competitive swimming. Training will be primarily conditioning based with an emphasis on competitive racing, while also focusing on proper mechanics and individualized stroke guidance. Dryland training will be incorporated into the program with an emphasis on core stability, flexibility, and injury prevention.
- Swimmers should have superior practice habits and technique prior to entering the group, and they should be training with goals in mind
-All swimmers are expected to complete and return a goal sheet.
- Training equipment is required
- Will compete in a minimum of 3 SAL meets, Blue Travel Meet, and additional USA meets as directed by the coaches. Swimmers who qualify for SAL A Champs will be expected to attend.
- Championship Meets: RMSC, HS Centrals/Districts/States/Easterns, Senior Champs, Sectionals, Futures, Junior Nationals
General Standards:
- Swimmers are in 9th-12th grade
- Swimmers should have or be close to achieving Central League cut times
- Consistent practice attendance is expected
- Can repeat 100s on a 1:20 interval
Blue High School Group
Swimmer will train with RAC from September-November and then again at the conclusion of the HS season-end of March. They will not attend RAC practices during the HS season, but should attend at least 3 SAL meets and RAC USA meets as recommended by the coaching staff. Swimmers in this group are expected to maintain regular attendance and commitment to the training program of Blue Group throughout pre/post HS season. Training equipment is required.
