New Jersey Race Club - Practice Groups

New Jersey Race Club Swim Groups

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NJRC has a pre competitive program, 6 Age/Talent Based Junior Programs and 3 Talent based Senior Programs

Junior Groups: Age for your swimmers current group will be determined by the child’s age as of December 1^st. Swimmers who “age up” on or before 12/1 can be eligible for a higher group based off of the criteria outlined in our Parent Info tab "How to move up groups"

Pre Competitive Team

This is our introductory team to competitive swimming at NJRC. Through the education of drills, skills and basic competitive swimming fundamentals our coaches goal is to have your swimmer prepared to make the jump to our Junior program! 1 hour practices are offered 3 times per week. A minimum of Freestyle must be performed legally for 25 yards for entry into our pre-competitive team.

Please do not be discouraged if your child enters the preteam! 90% of our swimmers in the pre-competitive program continue on their journey and make our junior program! And many feel more prepared when trying out for their high school swim team as well!

In order for anyone to move from the Pre-Competitive team to the Competitive team your swimmer will need to try out for our official swim team. We have two official tryouts in the end of March or April and one in August. When the tryouts are posted your swimmer must attend in order to be evaluated for the competitive team. Here are the requirements to pass tryouts for each age group:

8 and unders:

One (25) full lap of Freestyle
One (25full lap of legal Backstroke
One(25) full lap of either the Breastroke or Butterfly (does not have to be legal).

9-10s :

One(25) full lap of Freestyle
One (25) full lap of legal Backstroke
One (25) full lap of legal Breastoke or legal Butterfly.

Ages: 10-under

Equipment Required for Preteam: Goggles, NJRC swim cap, NJRC Swimsuit, Fins, pull bouy, and a kickboard. (These can all be bought at our team store!) Please bring towel & flip-flops/sandals as well!

Junior Group

Our Junior group introduces young athletes to the world of competitive swimming! Through the application of drills/skills/repeating of sound, basic swimming fundamentals, lane etiquette and race strategies, our Junior swimmers are taught an appreciation of the sport from an early age. Practices last 1 hour and are offered 4 times a week. Swimmers must attend at least 3 of the four practices. Freestyle and Backstroke must be performed legally for 25 yards for entry onto our Junior group team.

If a swimmer can not yet demonstrate these strokes legally we offer the best learn to swim curriculum (Pre-Competitive Team) available right in the same building at our NJRC Swim School. Swimmers in this group will be introduced to all 4 strokes as they show readiness. Swimmers must attend a minimum of 3 Swim Meets a year.

Emphasis: The primary emphasis of the group will be on stroke development, drill progressions, lane etiquette, basic stability and coordination. They will also be introduced to the skill of reading a pace clock and heat sheet.

Ages: 6 – 8 years old

Equipment: 2 Pairs of goggles, 2 NJRC swim caps, 3 NJRC swimsuits, Fins, Mesh Bag and a NJRC kickboard.

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule the least possible interruption in the training schedule will produce the greatest amount of success.

Junior 1

The Junior 1 group is 8 - 10 yeas of age and builds off of the skills learned in our Junior group. This group is a highly technique based group that works to become legal in all 4 strokes, starts and turns. Swimmers in this group will be introduced/continue to learn interval training and reading a pace clock. Swimmers in this group will be introduced/continue to learn how to read the heat sheet. Swimmers just starting out will focus on building a strong foundation in all four competitive strokes – Butterfly, Backstroke, Breaststroke and Freestyle – along with starts and turns.

Junior 1 swimmers will learn the importance of correct body position and the importance of having strong kicks for all four strokes. Swimmers must attend 3 out of the four practices a week. Swimmers must attend a minimum of 3 Swim Meets a year.

Ages: 8 – 10 years old

Equipment: 2 Pairs of goggles, 2 NJRC swim caps, 3 NJRC swimsuits, Fins, Mesh Bag and a NJRC kickboard.

*Each training group has specific attendance requirements appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success.

Junior 2

This is a competitive group that teaches intervals, provides challenging workouts, works to improve all four competitive strokes, starts, turns, finishes and racing strategies. The Junior 2 group officially puts a swimmer on the “road” heading up the NJRC “super-highway” of competitive swimming. It is a great place for newer competitive swimmers coming from summer league or advanced swim lessons and are looking to commit to 3 or 4 practices a week. We emphasize stroke technique, teamwork, basic training etiquette and behavior. Meet participation is expected and is offered approximately every 3-4 weeks.

Ages: 9 – 10 years old

Equipment: mesh bag, fins, kickboard and pull bouy

Junior 3

Junior 3 is designed for the 11-12 year old swimmers who are new to the competitive world of swimming and/or still need more work on stroke technique prior to being introduced to the higher level training sets. Coaches in this group will emphasize proper stroke technique, starts and turns while introducing cardiovascular endurance through drills, sets and enjoyable activities. Swimmers in this group are encouraged, but not required, to sign up for all meets offered. Swimmers must attend 4 out of the 5 practices a week.

Ages: 11 – 12 years old

Equipment: fins, mesh bag, a NJRC kickboard, snorkel, paddles, water bottle and a pull bouy

Junior 4

Our Junior 4 group is the closest step to our Junior Premier group for our more experienced and technically skilled 11-12 year olds. Further emphasis is placed on stroke technique, interval training and pacing, as well as aerobic development. Group goals include consistent practice attendance, meet attendance and achieving NJ Swimming Silver/Gold times. Practices are up to 1 hour and 30 minutes and are offered up to 5 days per week. Swimmers who want to obtain their goals in the water are expected to make all practices. The required amount of practices to maintain being in this group are 4 per week.

Ages: 11 – 12 years old

Equipment: fins, mesh bag, a NJRC kickboard, snorkel, paddles, water bottle and a pull bouy

Junior Premier

The Junior Premier program is a coach selected group of 9-12 year old swimmers who have shown the desire to become more committed through great attendance and practice habits. They have a proven work ethic, as well as the desire to reach the highest level meets in the state. The focus for this group is furthering their technique development, speed training and advanced race strategies. The practice direction, structure and intensity will be designed for the long-term development of all strokes and swimming all events. In order to remain within this program swimmers must maintain an 80% attendance rate and a work ethic up to the standard of the group.

In making these important decisions - we look for swimmers who:

► Consistently made choices in their previous group - that demonstrated the willingness to make the commitment level expected of the JP group ( Practice and meet attendance )

► Consistently trains above the level of the current practice group as a whole

► Demonstrates ability to train successfully on base intervals of the JP group. ( 10x 50's on :50, 10x 100's on 1:40-1:45 )

► Exhibits a level of maturity and responsibility typical of swimmers of the JP group

► Demonstrates the potential to compete successfully at the general competition level of the next group ( Gold Cuts, Zone Cuts )

Ages: 9 – 12 years old. Must have an invitation from the Head Age Group Coach to join.

Equipment: fins, kickboard, pull bouy, paddles, snorkel, paddles, mesh bag

13/14 Group

This group is for our 13/14 year old athletes. The main requirements for being admitted and remaining in this group are as follows: Maintain 80% practice attendance throughout the entire year including both water and dryland workouts. Attend all team meets during the short course and long course swim seasons. Prioritize long course training and USA Swimming competition over Summer league / Junior Guards swimming as demonstrated by attending the required amount of practice days during Long Course season. Attending all the days of the long course championship meets designated by the coaching staff even if there is a conflict with a Summer league dual meet.

Ages: 13 - 14 years old

Equipment: fins, mesh bag, a NJRC kickboard, snorkel, paddles, water bottle and a pull bouy

Senior - Gold

This program is aimed at 13 –18 year old swimmers with technical knowledge and a desire to enhance their skills through aerobic and anaerobic training. This group will put an emphasis on refinement of all 4 strokes, starts, turns, advanced racing strategies and goal setting. Swimmers in the Senior Gold group are expected to compete at local and championship meets, as well as swim short course and long course season. This group is your official start toward our Senior Platinum and Premier groups.

Ages: 13 – 18 years old

Equipment: mesh bag, fins, kickboard, paddles, snorkel, pull bouy

Senior - Platinum

This group is designed for athletes 13-18 years old who have made the sport of swimming one of their primary activities and are fully committed to NJRC’s year round training. Athletes in this group are required to attend practice 5 to 6 times per week. The Senior Platinum group is a year-round training group for swimmers who have the desire to progress to the Sectional Team and are committed to short course AND long course season. The main requirements for being admitted and remaining in this group are as follows:

· Maintain 80% practice attendance throughout the entire year including both water

and dryland workouts.

· Attend all team meets during the short course and long course swim seasons.

· Prioritize long course training and USA Swimming competition over Summer league / Junior Guards swimming as demonstrated by:

· Attending the required amount of practice days during Long Course season

· Attending all the days of the long course championship meets designated by the coaching staff even if there is a conflict with a Summer league dual meet.

Ages: 13 – 18 years old

Equipment: mesh bag, fins, kickboard, paddles, snorkel, pull bouy

Senior - Diamond

This group's focus is exactly what the name states—to perform at the highest levels possible in USA Swimming. The goal is to achieve Sectionals, Futures and Junior National qualifying times. Swimming needs to be the #1 priority for this group after academics. Swimmers in the Senior Diamond group need to be very driven and intrinsically motivated for success. Training hard and swimming fast with a positive attitude is what is expected of swimmers at this level. Swimmers in this group are considered team leaders and role models for the rest of the team both on and off the pool deck.

Ages: 13 and up; must have an invitation from the Head Coach to be in this group.

Attendance Policy: Swimmers in this group need to make a minimum of 6 out of 8 practices per week (the preference being 8 out of 8 practices per week)

Equipment: fins, kickboard, pull bouy, paddles, snorkel and a mesh bag

*Each training group has specific attendance requirements appropriate for the objectives of the group. As a general rule, the least possible interruption in training will produce the greatest amount of success.

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