COMPETITIVE PROGRAMS

Swimmers are typically placed into a group based upon age and ability level. The NTS strives to ensure there is a place for all athletes who want to swim competitively, whether new to year-round swimming or preparing to compete at a higher level. The coaching staff is also careful to maintain a swimmer-to-coach ratio that allows for an optimal teaching environment. Quality coaching focuses on progressing athletes and introducing training concepts at a higher level.

TRAINING GROUP 1-2

While training groups (G1 and G2) may be assigned primarily upon age and ability, other factors may be used to help determine final placement.

Basic Technical Skills

  • Must be able to swim 25 meters (G1) / 50 meters (G2) freestyle and 25 meters (G1) / 50 meters (G2) backstroke with good basic technique and proper breathing from a push
  • Freestyle swim stroke
    • Demonstrate the ability to comfortably take a breath on either the right or left side
  • Backstroke:
    • Demonstrate shoulder and hip roll motion with head back for 50 meters
  • Complete a continuous swim and kick for five minutes (200 meters/yards of free)
  • Complete 45-minutes of practice

Cognitive Skills

  • Understands that s/he is part of a team and has respect for his/her teammates; works to help and encourage teammates. Good sportsmanship.
  • Understands the importance of learning all four strokes and is willing to do their best in practice and at meets
  • Understands the importance of giving the coach their undivided attention, listens to the coach and tries to make the appropriate changes. Respectful.
  • Understands the team rules and the consequences of breaking the rules, shows respect for the facilities and equipment
  • Ready to start practice on-time and with all equipment (and also puts equipment away)
  • No prior competitive experience required
Required Equipment:
 Practice Suit (1-2)
 Team/Competition Suit (not worn for practice)
 Goggles (2)
 Water Bottle
 Mesh Bag
 Fins
 Kickboard
 
 
 
TRAINING GROUP 3

This group is usually composed of swimmers ages 9 and up.  This group is designed for more advanced younger swimmers and older swimmers who are dedicated to working quickly to improve their strokes.

They can complete the following a minimum practice sets with good technique:

  • 6 x 50 Free
  • 6 x 50 Back
  • 6 x 50 Breast
  • 6 x 50 Fly
  • 6 x 100 Kick
  • 1 x 200 IM
  • 400 Free (and will train for 800 Free)

All swimmers in this group must:

Basic Technical Skills

  • Swim all four strokes
  • Perform Relay Exchanges
  • Perform 200 Free, 400 Free, 100IM, 200IM
  • Execute a start from the blocks, hold the underwater streamlined position for 1-½  body lengths, initiate a kicking action for one body length and progress to the surface of the water with a pull
  • Butterfly:
    • Demonstrate correct timing of the pull, kick, and breath during the butterfly
    • Complete one length of the pool with legal butterfly form.
  • Breaststroke:
    • Complete one length of the pool with legal breaststroke form.
    • Demonstrate correct timing of the pull, kick, and breath during the breaststroke.
    • Complete legal breaststroke pullout with the dolphin kick
  • Dolphin Kick and More:
    • Performs prescribed underwater dolphin kicks for freestyle, backstroke and butterfly on starts and turns; and breaststroke on pullout
    • Breathes within the rhythm of stroke in all four strokes

Cognitive Skills

  • Understand and demonstrate good sportsmanship (congratulates competition, does not throw fits when goals aren't achieved and does not speak negatively about competition or teammates) and takes pride in being part of the team.
  • Treat teammates, parents, coaches and pool staff the way they want to be treated. Understands the importance of giving the coach their undivided attention, listens to the coach and tries to make the appropriate changes. Respectful.
  • Talk to the coaches before and after each race, understand the role of failure and the importance of learning from one's mistakes.
  • During practice, the swimmer leaves on-time for all sets, starts and finishes at the wall, swims the sets in the prescribed manner, swims the entire set (Does not walk on the bottom of the pool, "lose" equipment, or go to the bathroom in the middle of difficult sets. This swimmer doesn’t complain about the difficulty of a set and counts their repetitions accurately).
Required Equipment:
 Practice Suit (2-3)
 Team/Competition Suit (not worn for practice)
 Goggles (2)
 Team Cap (2); Practice Cap (1-2)
 Water Bottle
 Mesh Bag
 Fins
 Pool buoy 
 Hand Paddles
 Front facing snorkel
 Kickboard

 

TRAINING GROUP 4-5

This group is comprised of advanced ability swimmers. 

Basic Technical Skills

  • Maintain consistent stroke rates and times in training sets
  • Performs the 200’s of stroke and a 400 individual medley
  • Performs 400 Free, 800 Free, and 1500 Free
  • Kicks to 10 meters using underwater dolphin kicks
  • Improve speed, power and distance to 15 meters in each stroke
  • Performs a relay exchange with advanced technique

Cognitive Skills

  • Demonstrate a high level of sportsmanship (respects competitors and gets along with teammates and friends, regardless of ability level)
  • Works to learn the names of their competitors
  • Attends recommended meets and understands the importance of warm-up and cool down
  • Meet the established attendance requirements
  • Challenges him/herself to perform at the utmost of his or her ability in practice
  • Ability to balance school and practice
  • Understands the benefits and uses of positive self-talk and monitors negative self-talk
  • Understands the importance of concentration in practice and meets and can regularly recognize a faulty focus and bring oneself back to proper focus
  • Understands and takes responsibility for attendance, performance and habits in practice
  • Is able to accept constructive criticism from the coach and understands that criticism is a critique of skills, not of them as an individual
  • Effectively communicate commitment to parents, coach and teammates
  • Understands the need to sacrifice self-interest for team goals
  • Understands the importance of goal setting, sets goals for the entire season
  • Understands the importance of visualization and imagery to enhance performance and works to utilize these techniques
 
Swimmers will be grouped based upon ability/times for each set  to ensure everyone gets the most from their time in the pool.
 
Required Equipment:
 Practice Suit (3-4)
 Team/Competition Suit (1)
 Goggles (2)
 Team Cap (2); Practice Cap (1-2)
 Water Bottle
 Mesh Equipment Bag
 Fins
 Kickboard
 Front Facing Snorkel
 Pull Buoy
 Hand Paddles