GROUP MOVES
(Or How do I Know Which Group I will be in)
As each season comes to a close and swimmers and parents begin to look ahead to the next registration, the question is often “Will I move up a group this year? And how will I know?”
The following is criteria the Coaching Staff uses when determining which swimmers are ready for more, and when they are ready for more. Generally, swimmers can tell when they are about ready for a move by thinking about how they practice. A swimmer who consistently leads the fastest lane in practice, consistently uses good technique, consistently demonstrates an outstanding attitude, and consistently attends practice, is someone the coaches will be looking at to move to a higher training level. One the other hand, if a swimmer has a poor attitude, low attendance, and is not swimming in the fastest lane of the current group or has difficulty handling the training requirements of the current group, moving that particular swimmer would not be in the best interest of the team or that individual.
Stroker
All swimmers age 8 and under
Some swimmers that are 18 and under
3 workouts per week
1 hour 15 minute practices
15 minutes of stretching
45 minutes of practice -- including warm-up
15 minutes of game time
The focus of group is on the technique development of freestyle, backstroke, breaststroke, the introduction of butterfly body movements, turns and starts.
Four Rules for Strokers 1. Be on Time
2. Listen and Respect Coaches and Teammates
3. Take Care and Respect the Pool and Equipment
4. Do Your Best
Moving from Stroker to Age Group
Minimum age of 9
Consistently perform 3 of the 4 strokes legally, and be very close on the 4th
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 by other STAR coaches
Move up set: 1 x 500 free non stop with flip turns, streamline, RB 3 and within 12:00 minutes
Age Group
Minimum age of 9
4 practices per week
1 hour 30 minute practices
15 minutes of dryland
1 hour 15 minutes of practice -- including warm-up
Focus of group is on using correct technique while learning to train for competitive swimming
Moving from Age Group to Junior
Minimum age of 11
Consistently perform 4 strokes legally
Consistently execute all 4 turns legally
Know dive start, relay start, backstroke start
Be ready socially and emotionally for a higher demand
Attitude - demonstrates desire and ability to manage increased training levels
Recommendation of Age Group Coach and Junior Coach, agreement by other STAR Coaches
Move up set:
10x100 free on 1:45 or equivalent set (5 x 200 free 3:30)
or
10x100 IM on 2:00 or equivalent set (5 x 200 IM on 4:00)
Junior
Minimum age 11
5 practices per week
1 hour 45 minute practices
30 minutes of weights 2x per week
1 hour 45 minutes of practice -- including warm-up
Focus of group is on using correct technique while training to enhance aerobic development to its fullest potential
Moving from Junior to Senior
Minimum age 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)
Senior (Not every swimmer will achieve this level)
Minimum age of 13, maximum age of 100
6-9 workouts per week
2-2 1/2 hour practices
30 minutes of weights 2x per week
2 hours of practice -- including warm-up
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)
Masters
Minimum age of 18 (only chronological), maximum age of ???
5 workouts per week -- but always avoid disliked workouts
60-90 minute practices if swimmers get in on time and actually stay
15 minute warm up or social gathering
15 minute k/p (or warm-up if above was gossip time)
30 minutes main set that is often altered at discretion of swimmers
Focus of group is on staying healthy
