STAR Swim Team offers training and practice groups for swimmers of all ages and ability levels.
It is the goal of the STAR Swim Team to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.
Below you will find descriptions of each swim group, the age and developmental requirements, gear needed and practice expectations.
STROKERS
Overview
This is the entry-level group where most children begin learning about competitive swimming. A child must be able to swim one length (25 yards) of the pool without stopping. The emphasis is on fun and stroke development. Strokers practice three (3) times per week for 75 minutes.
Age
All swimmers between the ages of 6 and 8, plus some entry level swimmers 18 and under.
Athlete Focus
The focus of the group is on the technique development of freestyle, backstroke, breaststroke and the introduction of butterfly body movements, turns and starts.
Practice Schedule (What to expect to do at Practice)
- 3 workouts per week, 1 hour 15 minutes each (72 minutes).
- 5 minutes of stretching
- 45 minutes of practice - including warm-up
- 15 minutes of game time
Stroker Level Gear Needed
- Goggles
- Cap (if they have long hair)
- Suit (not trunks, they are heavy and hard to swim with - a Speedo brief or jammer)
Moving from Stroker to Age Group
- Minimum age of 9.
- Consistently perform 3 of 4 strokes legally, and very close on the 4th stroke.
- Consistently execute all 4 turns legally.
- Be able to dive (head-first, not whole body).
- Be ready socially, emotionally, and physically for a higher demand.
- Recommendation of Stroker Coach and Age Group Coach, agreement with other STAR Coaches.
AGE GROUP
Overview
Swimmers in this group generally range from 9 - 13 years old. Emphasis is on advancing technique, increasing training and fun. Age Groupers practice four (4) times per week for 90 minutes.
Age
Minimum age of 9.
Athlete Focus
The focus of age group is on using correct technique while learning to train for competitive swimming.
Practice Schedule (What to expect to do at Practice)
- 4 workouts per week, 1 hour 30 minutes each (90 minutes).
- 15 minutes of dryland
- 1 hour 15 minutes of practice including warm-up
Age Group Level Gear Needed
- Goggles
- Cap (if they have long hair)
- Suit (not trunks, they are heavy and hard to swim with - a Speedo brief or jammer)
- Fins (shoe style – Spedo or Tyr, not strap and not zoomers)
Moving from Age Group to Juniors
- Minimum age of 11.
- Consistently perform all 4 strokes legally.
- Consistently execute all 4 turns legally.
- Know dive-start, relay-start and backstroke start.
- Be ready socially and emotionally for a higher demand.
- Attitude - demonstrates desire and ability to manage training levels.
- Recommendation of Stroker Coach and Age Group Coach, agreement with other STAR Coaches
JUNIORS
Overview
This unique program helps swimmers make the transition from Age Group to the Senior level. Swimmers generally range in age from 11-15. The program emphasis is on advanced technique, increased training, goal-setting and fun. Juniors practice five (5) days a week for two (2) hours.
Age
Minimum age of 11.
Athlete Focus
The focus of juniors is on using correct technique while training to enhance aerobic development to its fullest potential.
Practice Schedule (What to expect to do at Practice)
- 5 workouts per week, 1 hour 45 minutes each
- 30 minutes of weight training 2 times per week
- 1 hour 45 minutes of practice including warm-up
Juniors Level Gear Needed
- Goggles Cap (if they have long hair)
- Suit
- Fins (shoe style - Speedo or TYR, not strap - not zoomers)
- Adult Finis Front Snorkel
- Speedo Power Paddle Plus
Moving from Juniors to Seniors
- Minimum age of 13.
- Consistently perform all 4 strokes legally
- Consistently execute all 4 turns legally
- Know dive start, relay start, back start
- Demonstrate clock reading and knowledge of pace/intervals
- Be ready socially and emotionally for a higher demand
- Attitude - demonstrates a desire and ability to manage increased training levels
- Attendance - demonstrates understanding of commitment level necessary to attain higher levels of training and performance
- Recommendation of Junior Coach and Senior Coach, agreement by other STAR Coaches
- Move up set
- 20 x 100 free 1:20 or equivalent set (5 x 400 free on 5:20)
- or
- 10 x 200 IM 3:00 or equivalent set (5 x 400 IM on 6:00)
SENIORS
Overview
This program is designed for swimmers 13 and older and emphasizes training, stroke refinement, dedication, goal-setting and fun. At this level, swimmers have made a greater commitment to the sport. Seniors practice six (6) days a week and twice a day during the summer season.
Age
Minimum age of 13.
Athlete Focus
Focus of group is on using correct technique while training the aerobic system and learning to train the anaerobic system, as the physical development of each body indicates. Attendance is necessary to develop within this program (80% minimum).
Practice Schedule (What to expect to do at Practice)
-
6-9 workouts per week
-
2 hours or 2 hours 30 minutes each
-
30 minutes of weight training 2 times per week
-
2 hours of practice - including warm-up
Seniors Level Gear Needed
- Goggles Cap (if they have long hair)
- Suit
- Fins (shoe style - Speedo or TYR, not strap - not zoomers)
- Adult Finis Front Snorkel
- Speedo Power Paddle Plus
MASTERS
Overview
This program is designed for swimmers 13 and older and emphasizes training, stroke refinement, dedication, goal-setting and fun. At this level, swimmers have made a greater commitment to the sport. Seniors practice six (6) days a week and twice a day during the summer season.
Age
Minimum age of 18 (only chronological), maximum age of ???.
Athlete Focus
The focus of this group is on staying healthy and active while having fun.
Practice Schedule (What to expect to do at Practice)
-
6-9 workouts per week
-
2 hours or 2 hours 30 minutes each
-
30 minutes of weight training 2 times per week
-
2 hours of practice - including warm-up
MAKE SURE ALL ITEMS ARE LABELED WITH SWIMMERS NAME
