BRONZE GROUP
The Bronze Group is an entry-level training group designed for swimmers aged 6–10 years who are beginning their competitive swimming journey. This group focuses on fostering a love for swimming while introducing foundational skills in a supportive and engaging environment.
Practice Structure: Pool: 2–4 sessions per week • 45-minutes per session M-Th
Requirements: Swim 25 yards on both front and back.
Objectives:
- Introduce and develop proficiency in all four strokes through engaging activities.
- Emphasize proper starts, turns, and streamlining techniques.
- Encourage proper breathing and efficient stroke mechanics.
Graduation Goals:
- Complete 50-yard swims in all strokes with legal starts and turns.
- Complete a 100-yard freestyle with legal starts, flip turns, and streamlines.
The Bronze Group lays the groundwork for young swimmers to build confidence, develop technical skills, and prepare for progression to higher levels of training.
SILVER GROUP
The goal for this level is to refine stroke technique, build endurance, and introduce competitive skills. Practice will focus on refining all four strokes, with special attention to turns, intro to fifth stroke, and race strategies. Training will emphasize pacing, interval sets, proper body position, and developing foundational strength and flexibility.
Age: • Girls: 8–12 years • Boys: 10–12 years
Practices:
1 hours per session • 3–4 days per week • M–Th, evenings (6:00-7:00pm)
Requirements:
• able to swim 50 yds. on front and back
• desire to improve water safety and swim skills
• ability to work with others
• Basic understanding of meet protocols and readiness to participate meets
Graduation Goals
• 100 IM with legal start and turns
• 200 free with legal start, and flip turns/breakouts
• able to use pace clock for send-offs and pace work
GOLD GROUP
For athletes 11-14 years. 75% skill development and 25% aerobic building.
The goal for this level is to refine stroke technique, build endurance, and prepare for advanced competitive skills while making Michigan Swimming Regionals and MAGS QTs.
Practices will focus on refining balance, pacing, and technique across all strokes, with emphasis on underwater mechanics (fifth stroke) race strategies, and interval training. Training will aim to build endurance, develop strength and flexibility, and foster leadership within the group. Goal is to consistently make MAG and ULTRA QTs.
Practices: • Pool: 1 hour and 30-45 min. • 5–6 practices • Monday–Saturday
• Dry Land: 45 min. • Tuesday + Thursday
Requirements:
- 200 Free with flip turns/breakouts
- 100 IM with legal starts and turns.
- Pace clock familiarity for interval work.
- Compete in the USA Swimming IMR and IMX
- Commitment to building strong pacing, stroke rates, and race strategies.
Graduation Goals:
- >5 X 100 Free @ 1:30/1:40
- >5 X 100 IM @ 1:45 with legal starts + turns.
- 200 IM with crossover turns.
- 500 Free proper turns, and breakouts.
- 100 of each stroke with legal turns/breakouts.
GOLD+ GROUP
The Gold+ Group is an advanced training group designed for athletes aged 11–14 years, refining their skills and prepping for higher competition. This group offers an intro to Senior-level swimming (age-appropriately), developing the competitive skills necessary for success at local Championships, Zones, and Sectional meets. Gold+ Athletes have MAGS and/or ULTRA QTs. Their goal is to achieve Zone and Sectional standards.
Practices: • Pool: 1 hour and 45 min. • 5–6 practices • Monday–Saturday
• Dry Land: 45 min. • Tuesday + Thursday
Objectives: • Refine technique, build endurance, develop higher competitive skills.
• A strong emphasis on the fifth stroke, race strategies, interval training.
• Build strength, and flexibility, foster leadership within group.
Requirements:
- >5 X 100 Free @ 1:30/1:40
- >5 X 100 IM @ 1:45 with legal starts + turns.
- Active participation in USA Swimming’s IMR and IMX programs.
Graduation Requirements:
- 400 IM with crossover turns.
- 1650 Free proper turn/breakouts.
- 200 of each stroke with legal turns/breakouts.
PLATINUM/SENIOR 2
Athletes 13+, ultimately determined by Head Coach, with the goal of preparing swimmers for:
1) High School teams
2) MAGs + ULTRA State finals and/or Sectional meets
Practices will focus on enhancing technique, building endurance, and developing advanced race strategies for high-level competition. Swimmers will declare specialization and be encouraged to take responsibility for their swimming careers.
Practices: POOL: 5–6 days per week • 2 hours per session • Monday–Saturday
DRY LAND: 1 hour per session M,W,F
Requirements:
- 400 IM with legal crossover turns
- 1650 Free with proper flip turns/breakouts
- 200 of each stroke with legal starts + turns
- Proficient use of the pace clock for send-offs and pace work.
- Ability to endure high-intensity sets designed to develop aerobic and anaerobic metabolic conditioning
- Baseline example:
- >5 X 100 Free @ 1:20/1:30
- >5 X 100 IM @ 1:35/1:45
- >5 X 100 Streamline kick on back @ 1:50/2:00
Graduation requires a coach's recommendation.
Senior 1 (SR1): The National Group
The SR1 group is the pinnacle of performance at LCSC, designed for swimmers 14 & older striving for National-level excellence with collegiate or USA National aspirations. Membership is earned through swimming history, training speeds, competition results, and the Head Coach's recommendation.
Standards and Expectations:
- High-Performance Training for 14 & Over swimmers
- USA Swimming Futures Standards
- Commitment to attend 90% of practices
- Commitment to highest-level championship meets in December, March, and July
- Post-High School Season Training begins immediately after the high school season concludes.
Advancement into SR1 requires:
- Consistent dedication to the process
- Excellence in training
- The Head Coach’s recommendation
SR1 swimmers embody discipline, resilience, and the pursuit of greatness, setting the standard for the entire program. If you aim to redefine your limits and make an impact at the highest levels, SR1 is your path.
