NCAT TRAINING GROUPS
Developmental Program
For age 14 & younger swimmers new to the sport who are still developing race skills, competitive expereince, and a technial proficiency in all four strokes. A strong emphasis is placed on having fun, developing peer relationships, and forming team bonds.
| Pre-Competitive | Developmental 1 | Developmental 2 | Developmental 3 | |
|---|---|---|---|---|
| Description | This is an entry-level group in which the swimmers learn about water safety and basic stroke technique. |
This is an introductory group focused on developing basic stroke technique and race skills. |
This is a competitive, developmental group focused on developing intermediate stroke technique and consistent use of proper race skills. |
This is an advanced, competitive developmental group focused on developing strong technical skills while introducing aerobic development. |
| Training Focus | Water: Develop proficient freestyle and backstroke, familiarity with butterfly and breaststroke, a basic dive, and basic in water postures. |
Water: Develop strong foundational skills in free & back, develop proficient skills in breast & fly, establish a kicking foundation, and learn about competitive swimming. Dryland: Beginner mobility, core strength, and agility dryland exercises, often through game based play. |
Water: Develop strong foundational skills in all four strokes, develop proficient race skills (starts, turns, and underwaters). This group will begin to build an aerobic foundation through increased kicking and swimming. Dryland: Intermediate mobility, core strength, and agility dryland exercises. |
Water: Continued development of fundamental stroke technique and race skills with more emphasis on building aerobic fitness foundation. Swimmers in this group will be introduced to racing skills and strategies. Dryland: Intermediate mobility, core strength, and agility dryland exercises. |
| Pre-Requisites | Can complete one length of the pool in both front crawl and backstroke. |
Can complete two lengths of the pool in Freestyle and Backstroke. Familiarity with Butterfly and Breastroke. |
Strong foundation in Freestyle and Backstroke, a race legal Butterfly and Breastroke, proficient and legal race skills. |
Strong foundation in all four strokes and consistent use of proper turns and race skills. |
| Practices | 1 x 45 min practice per week |
2 x 60 min practices per week |
3-4 x 75 min practices per week |
3-4 x 75 min practices per week |
| Expectations | Attend 50% of offered practices. Wear appropriate swimming attire.
|
Attend at least 50% of offered practices. Enter first competition. Attend championship meet |
Attend at least 50% of offered practices. Compete regularly (1 x per month) Complete the 10&U IMR events each season. Attend championship meet |
Attend at least 50% of offered practices. Compete regularly (1 x per month) Complete the 10&U IMX each season. Attend championship meet |
Age Group Program
For age 14 & younger swimmers with competitive expereince, proficient race skills, and a strong technical foundation in all four strokes who are ready to challenge themselve, make a committment to the sport, and compete regularly.
| Age Group 1 | Age Group 2 | Age Group 3 | |
|---|---|---|---|
| Description | This is a competitive training group designed to prepare swimmers for the highest level of local competition possible (LSC Championships). |
This is a moderately competitive training group designed to prepare swimmers for performing at the highest level of local and regional competitions (LSC Championships, Zones), as well as high school swimming. |
This is a highly competitive training group designed to prepare swimmers for performing at a national level (Zones, USA Sectionals, Junior Nationals), as well as high school swimming. |
| Training Focus | Water: The training will emphasize refining stroke mechanics and race skill, developing a strong aerobic training foundation, and developing the ability to handle an increased training workload. Dryland: Dryland exercises will focus on advanced mobility, core strength, agility, functional dryland, while beginning to build functional strength, focusing on connective tissue and working through the core. |
Water: The training will emphasize increasing aerobic capacity whith an introduction to high intensity training while continuing to develop stroke mechanics and underwater kicking, mastering concepts related to race strategy, and learning about proper nutrition and goal setting Dryland: This group places a more emphasis on the strength and athletic development dryland program. We will continue to develop mobility and core strength to build a functional strength training foundation. |
Water: The training will continue to emphasize increasing aerobic capacity while placing greater emphasis on high intensity training, continuing to develop stroke mechanics and underwater kicking, mastering concepts related to race strategy, Dryland: This group places a heavy emphasis on the strength and athletic development dryland program. We will continue to develop mobility and core strength to build a strength training foundation. |
| Pre-Requisites | Strong, repeatable technical foundation in all strokes and race skills. Deomonstrated committment to the sport (competing and training regularly). Has demonstrated a willingness to be challenged and has begun setting goals in the sport. |
Has begun meeting all AG2 practice and meet expectations. Is competing at the top of their age bracket at the local level. |
Has begun meeting all AG3 practice and meet expectations. Is ready to set goals to compete at the national level (Zones, NCSAs, Sectionals). |
| Practices | 5-6 x 90 min practices per week |
5-6 x 120 min practices per week |
5-6 x 120 min primary practices per week 2 x 75 min supplemental AM practices |
| Expectations | Attend at least 60% of offered practices. Compete regularly (1 x per month) Complete the 11-12 IMX Events each season. Attend championship meet (LESI Champs) |
Attend at least 65% of offered practices. Compete regularly (1 x per month) Complete the 13-14 IMX plus the 1650 Free each season. Attend championship meet (LESI Champs) |
Attend at least 70% of offered practices. Compete regularly (1 x per month) Complete the 13-14 IMX plus the 1650 Free each season. Attend championship meet (LESI Champs, Zones, NCSAs, Sectionals) |
Senior Program
For age 15 & older swimmers competing at the club, high school, and collegiate level.
| Senior 1 | Senior 2 | Senior 3 | |
|---|---|---|---|
| Description | Maintain basic skills and strength outside of high school season. |
Train and compete at the highest levels of local competition. |
Train and compete at the highest levels of USA Swimming. |
| Pre-Requisites |
|
Swimmer is ready to make a year-round committment to swimming. Swimmer has a strong training background and has achieved at least BB times for their age group. |
Already meeting SR3 attendance and practice requirements. Swimmer has a strong training background and has achieved at least AA times for their age group. |
| Practices | 5 x 120 min practices per week |
5-6 x 120 min practices per week |
5-6 x 120 min primary practices per week 3 x 75 min supplemental AM practices |
| Expectations | Attendance of 50% is recommended but not required. Swimmers in this group are encouraged to participate in meets but are not required to. |
Attend at least 75% of offered practices. Compete regularly (1 x per month) Complete the IMX each season Attend championship meet (LESI Champs) |
Attend at least 90% of offered practices. Compete regularly (1 x per month) Complete the IMX each season Attend championship meets (LESI Champs and national level meets) |
Masters Program
Sharks swimming offers organized swimming workouts for adults of ages and skill levels, from triathletes and former collegiate and high school swimmers, to new swimmers!
