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.
Please call us at 651-704-0024 to schedule a tryout, or Click Here to send us an email request for more information.
Stroker Program
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.
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
3 workouts per week, 1 hour 15 minutes each (72 minutes).
15 minutes of stretching
45 minutes of practice - including warm-up
15 minutes of game time
What Swimmers Need
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 Program
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
A minimum age of 9.
Focus
The focus of age group is on using correct technique while learning to train for competitive swimming.
Practice Schedule
4 workouts per week, 1 hour 30 minutes each (90 minutes).
15 minutes of dryland
1 hour 15 minutes of practice - including warm-up
What Swimmers Need
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 - Speedo or TYR, not strap - not zoomers)
Moving from Age Group to Junior
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 Age Group Coach and Junior Coach, agreement by other STAR coaches.
Junior Program
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
A minimum age of 11.
Focus
The focus of Juniors is on using correct technique while training to enhance aerobic development to its fullest potential.
Practice Schedule
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
What Swimmers Need
Goggles
Cap (if they have long hair)
Suit
Fins (shoe style - Speedo or TYR, not strap - not zoomers)
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 and backstroke 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.
Senior Program
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.
Not every swimmer will achieve this level.
Age
A minimum age of 13.
Focus
The focus of Seniors is on using the 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
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
What Swimmers Need
Goggles
Cap (if they have long hair)
Suit
Fins (shoe style - Speedo or TYR, not strap - not zoomers)
Masters Program
Overview
Swimmers 18 years of age and older participate in this group. This program is designed for conditioning and swimming for life. Five (5) one-hour workouts per week are offered.
Age
A minimum age of 18 (only chronological) and a maximum age of ???.
Focus
The focus of Masters is on staying healthy.
Practice Schedule
5 workouts per week
60 - 90 minutes each.
15 minute warm-up (or social gathering)
15 minutes of k/p (or warm up if above was gossip time)
30 - 60 minutes main set that is often altered at discretion of swimmers
