NLAC Group Prerequisites

The following are the prerequisites necessary in being placed and remaining in each training group.

Novice:

  • Must be able to complete two lengths of the pool in freestyle and backstroke
  • Must be able to attempt butterfly and breaststroke (but do not necessarily need to be legal)
  • Must be able to complete a 45 minute practice without needing regular breaks
  • Must be able to complete a 45 minute practice without needing their parents on the pool deck

Novice Blue:

  • Must have mastered skills of the Novice level
  • Must be able to circle-swim
  • Must be able to swim a 100-yard freestyle and IM
  • Must be able to complete 50 yards of backstroke, breaststroke, and butterfly
  • Must be able to do flip turns in freestyle and backstroke
  • Must be able to execute a racing start

Junior:

  • Must have mastered skills of the Novice Blue level
  • Must be able to swim a 200-yard freestyle and 200 yard IM
  • Must be able to swim 100 yards of backstroke, breaststroke, and butterfly
  • Must be able to swim for 10 minutes straight completing flip turns at each wall and circle-swimming
  • Must begin to learn pace clock usage
  • Must have good listening skills and be able to make corrections when instructed by the coach
  • Must have a demonstrated level of commitment and an overall good attitude
  • Must be able to complete training sets up to 2000 yards in length
  • Must be able to complete general conditioning and/or core body dry-land exercises
  • Must be able to complete the following training sets: 10 x 100 yard freestyle @ 1:40, 10 x 100 kick w/ board @ 2:20, 10 x 100 IM @ 1:50, 5 x 100 stroke @ 1:50 (2:00 breaststroke)

Senior Prep:

  • Must have the desire to progress to the Senior Group
  • Must be recommended by the NLAC coaching staff
  • Must have a proven track record of practice attendance, work ethic, and achievement at meets
  • Must have a solid foundation of technique and endurance
  • Must want to commit to 5-6 practices a week
  • Must be able to complete the following training sets: 10 x 100 yard freestyle @ 1:40 (progressing to 1:30), 10 x 100 yard stroke @ 1:40, 10 x 100 yard kick @ 2:15
  • Must be committed to train year-round
  • Must have a good attitude

Senior White:

  • Must be recommended by the NLAC coaching staff
  • Must be be at least 13 years of age.
  • Must have a proven track record of practice attendance, work ethic, and achievement at meets.
  • Must have a solid foundation of technique and endurance.
  • Must be able to complete the following training sets: 10 x 100 yard free @ 1:25 (progressing to 1:20), 10 x 100 yard @ 1:40, 10 x 100 yard kick @ 2:00.
  • Must have Silver Champs Cuts with the goal of achieving Senior Champs cuts
  • Must be committed to training year-round.
  • Must have a good attitude.

Senior Blue:

  • Must be recommended by the NLAC coaching staff
  • Must be be at least 13 years of age. 
  • Must have a proven track record of practice attendance, work ethic, and achievement at meets.
  • Must have a solid foundation of technique and endurance.
  • Must be able to complete the following training sets: 10 x 100 yard free @ 1:15
  • Participate in morning and evening workouts
  • Must have Senior Champs Cuts
  • Must be committed to training year-round.
  • Must have a good attitude.