Liquid Lightning Swim Group Descriptions
Bronze Group
Ages 5-12yrs old.
Swimmers must be able to complete one length of the pool Freestyle and Backstroke without stopping. Rhythmic breathing basics are also required. Swimmers will learn the four competitive strokes (freestyle, backstroke, breaststroke, and butterfly). Emphasis is on the basic skills necessary, for example, pushing off wall front/back into a streamline position. Learning all four competitive strokes and be proficient in kicking those strokes. Somersaults/Turns will be introduced as well as learning to jump, push and start off wall/deck/blocks. 3 practices for 45mins a practice are offered.
Silver Group
Ages 8-13yrs old.
Swimmers will be introduced to basic swimming sets and practices. All strokes will be taught and mastered through stroke instruction as well as turns & starts for all races will be refined. Training and conditioning will take place, but emphasis is on mastering and developing all four strokes (IM base). Clock reading, set counting and progression of a practice will also be taught. Underwater dolphin kicking will be introduced. Understanding that development will take place and skills are the main focus to advance to other groups. Swimmers are working towards Regional/State Q times, but emphasis is developmental swimming for long term success.
5 practices for 1hr and 15mins are offered.
Gold Group
Ages 8-14yrs old.
Regional/MAGS Q times are worked for but development is still a focus for this group. Swimmers will understand how seasonal meets work to build to Championship meets. Swimmers in this group will continue to refine stroke and turn technique and while increasing their training while increasing technical ceiling. Swimmers in this group are expected to swim 50, 100 and 200 of all 4 strokes. As swimmers advance in this group, they will be introduced to swim the 400IM/500 Freestyle/1650/1500 Freestyle as viewed ready by Coaching Staff.
Practice sessions are 1 ½ hour. 6 practices are offered, 4/6 are recommended. 6 practices at 1 ½ hour practices are offered.
Lightning Group
Ages 11-17yrs old.
Swimmers advancing into this group will be working to build technique, training sets, introducing volume, intensity of overload to transition to Senior level swimming capacity. Working on advance stroke skills/technique, turns/starts and learning how training overload/adaptation are necessary for swimming success. Understanding sets, training progressions, technical stroke improvement will be taught. Learning and developing of the Growth Mindset and how consistency of training leads to success will be worked on all season. Lightning Group goal is to teach skills needed and as a transitional Group for Lightning/High Performance. Regional/State Q times are worked on as a tool for long term/transitional success. 6 practices at 2hrs are offered.
High Performance 1 Group
Advancement into this group requires a coach's permission.
Age: 12 & Over
Athletes/Swimmers that have demonstrated higher training capacity and commitment and are ready in their training capacity to overload their workouts safely and with purpose. This group focus is to reach USA Swimming/Michigan Swimming Championship meets and use them as a step for higher development and focus. College Prep, performing at the highest level in the end of season Championship Meet is main focus.
Attendance: This group requires attendance of 90% of the workouts and commitment to attend the highest achieved Championship meets. Attendance will be evaluated on a bi-weekly basis. High School swimmers will be required to join training immediately following their high school season.
Performance: USA Swimming/Michigan Swimming State Qualifying and Sectional Qualifying Times or above are required for both Short Course and Long Course Seasons. Training practices at the capacity necessary to perform will be evaluated. 100 pacing at the 1:20 interval (Freestyle) is the BASE necessary to function in this Group as an example. Training volume, intensity are all evaluated per swimmer to get the most from their workout/training level.
Character: This is the highest level of training. Swimmers must show dedication and a desire to compete at the State/Sectional/National Level. Swimmers in HP1 are the Leaders of Liquid Lightning and will showcase this leadership on a daily basis. Athletes must demonstrate a Growth Mindset mentality at meets, must be an example of sportsmanship, practice habits, work ethic, and respect to be followed by the up-and-coming swimmers of Liquid Lightning. Being a GREAT Teammate is essential for personal development as well as Team Growth. Nothing short of these expectations will be tolerated. If swimmers do not demonstrate the maturity, character and commitment expected, the swimmer will be moved into an appropriate ability/maturity Group level for their success.
Training: Training is more stroke/distance/race specific. However, swimmers are encouraged to swim ‘outside’ their main events. Swimmers may become more specialized as their aim of training may be moving towards collegiate swimming or high-level Senior level performance. Swimmers will be required to work certain training sets and make those sets during practice (see above). Training the practice, being consistent in that training, along with being able to physically, mentally and technically “work” the workout will be evaluated on a regular basis. 6 practices at 2hr are offered. 90% attendance is base to be in this group. This works out to missing one practice a week.
High Performance 2 Group
Age 12-18yrs old.
Swimmers training in this group may not be ready for higher training volumes/capacity/technique. This group will focus on creating the capacity to do higher level training thru technically/physically/endurance-based workouts. High School level seasonal athletes will develop high technique and volume to compete at their high school.
Age: Athletes that have demonstrated higher training/technique capacity and commitment.Swimmers are advancing into State/National mindset and goals are to reach the highest level of competition qualified to perform. HS development is also included in this training group.
Attendance: This group requires attendance of 80-90% of the workouts and commitment to attend the highest achieved Championship meets. Attendance will be evaluated on a bi-weekly basis. High School swimmers will be required to join training immediately following their high school season.
Performance: Entrance into Liquid Lightning’s HP2 group will be determined by swimming history, training speeds, competition results, and referral from the Head Coach and/or the Head Age Group Coach and HP2 Coach. A swimmers ability to “train” the practice and not just participate will also be evaluated. There may be training intervals/practices that are necessary benchmarks to perform in this group as prescribed by Group coach.
Character: Athletes must have a Growth Mindset mentality, and must be an example of sportsmanship, practice habits, work ethic, and respect. Leadership will be taught and expected from all swimmers. These athletes will be leaders amongst their peers and are expected to set a positive example for younger athletes. Nothing short of these expectations will be tolerated. Emphasis on being a GREAT Teammate will be promoted and built in this group.
Training: The HP2 Group is the State/High School Development group at Liquid Lightning. Swimmers in this group are committed to reaching their top potential. Swimmers in HP2 work towards State Level senior swimming and have ambitions to compete at State/National level and moving into HP1. HP2 will focus on raising an athletes training capacity through Stroke/Technical skills and the gradual inserting of higher training volumes. Better fitness levels are achieved through the introduction of IM/Mid Distance/Stroke training blocks. Endurance and technique are built and increased as swimmers grow into the skills needed to advance to HP1. Swimmers looking to prepare and enhance ability at the HS level those skills will be developed in this group also. This group is also beneficial for seasonal swimmers that do not need a higher training platform but want to swim and have success. 6 practices at 2hrs are offered.
