Pyramid of Development & Progression

Senior Gold

Highest Competitive Level/Collegiate Preparation with swimming being a year-round commitment

Minimum of Sectional Cuts looking towards Juniors, Seniors and Trials Cuts

8-10 120 minute practices a week plus SwimStrong Dryland

Swimmers ages 15 & Up with swimming as their only sport focus

Senior White

Advanced Training group progressing to Senior Black or Senior Gold

Minimum of District cuts looking towards Champs & Sectional Cuts and HS Swimming

6 120 minute practices a week including SwimStrong Dryland workouts for swimmers ages 13 & Up

TS Gold

Minimum of Champs Cuts looking towards AA and AAA cuts

Advanced Aerobic Training with the emphasis on 200’s of strokes and IM training 

6 90 minute practices a week with SwimStrong Dryland sessions for the Top 11-12 year old swimmers

TS Black

Minimum of District Cuts looking towards Champs Cuts along with AA and AAA cuts

Advanced Training with the emphasis aerobic development, IM training and advanced technique concepts 

5 75-90 minute practices a week with SwimStrong Dryland for the Top 9-10 year old swimmers

AG Gold

For swimmers working towards District Cuts ages 11-14

Technique development & learning aerobic training concepts with an emphasis on competitive development

5 75 minute practices a week along with SwimStrong Dryland sessions

Swimmers ages 11 - 14 who are newer to competitive swimming

AG Black

Swimmers ages 10 & under new to competitive swimming but working towards District Cuts

Technique development and learning competitive concepts. Fine tuning starts, turns and all 4 strokes

5 60 minute practices a week with SwimStrong Dryland  for 6-10 year olds 

AG White

For swimmers ages 10 and under years old who are brand new to competitive swimming. 

Technique development along with learning starts, flip turns, open turns and lane etiquette

4 45 minute practices a week with SwimStrong Dryland for 6-10 year olds

LTS Black & Gold

For swimmers ages 5-7 years old who need some fine tuning with their competitive strokes 

Working toward becoming  legal in all 4 strokes, Technique development and  streamlines

2 45 minute practices a week for 5-7 year olds who are in school