| Group |
Goals + Focus |
Target Age |
Requirements |
Practices + Meets |
Hours/ Week |
| Developmental 1 |
-Learns freestyle and backstroke.
-Able to do multiple 25s swimming freestyle/backstroke.
-Develops strong flutter kick with and without kickboard.
-Develops fundamentals: streamlines, body position, coordination.
-Begins to learn breaststroke and butterfly.
-Develops ability to do breaststroke and dolphin kick with and without board. |
6-9 |
-Comfortable in deep water. 25 yards of freestyle and backstroke
|
-2 Practices per week
-Developmental meet participation highly encouraged |
1.5 |
| Developmental 2 |
-Develop strong fundamentals: streamline, body position, coordination, feel for the water.
-Improve body line for freestyle and backstroke.
-Continue learning breaststroke and butterfly technique so that they develop legal strokes.
-Learn how to swim in a lane with other swimmers.
-Learn how to use a pace clock.
-Introduce racing starts and turns, learn open turns and flip turns for freestyle and backstroke. |
9-13 |
-Able to swim multiple 25s freestyle and backstroke.
-Able to do flutter, breaststroke, and dolphin kicks with and without board.
-A desire to improve and learn to race. |
-2 Practices per week
-Developmental meet participation highly encouraged |
2 |
| Bronze (USA) |
-Continue building stroke technique and endurance.
-Build a habit of good fundamentals: streamlines off every wall, head position etc.
-Learn how to utilize underwaters off the walls: pullouts,shooters etc.
-Learn relay starts.
-Good sportsmanship and teamwork.
-Consistent attendance. |
8-11 |
-Legal 50s in all 4 strokes.
-Able to swim a legal 200 free and 100 IM. Ability to perform a flip turn for freestyle and backstroke.
-Ability to dive off the blocks.
-Ability to circle swim in the lane and use a pace clock.
-Ability to perform key drills. |
-3 Practices per week
-Developmental meet participation highly encouraged
-Attend USA meet every other month. |
3 |
| Silver (USA) |
-Hone in on starts and turns.
- Introduce crossover turn for IM.
-Consistent practice attendance.
-Become confident with interval training and using the pace clock. |
10-14 |
-Legal 100s of each stroke.
-Completed IMX, OSI B times in 1+IMX events.
-10x100s @ 2:00 with good technique and turns.
-10x50 kick @ 1:20.
-Consistent streamline and underwaters, ability to do breaststroke pull out.
-Consistent attendance so that swimmer is ready to move to 5x/week.
-Ability to perform key drills. |
-4 Practices per week
-Developmental meets are optional
-Attend 1 USA meet per month |
5 |
| Gold (USA) |
-Continue to develop stroke technique, efficiency, and power.
-Build strength and endurance.
-Develop body awareness through dryland exercises.
-Race skills in all 100s, 200 IM, 500 free.
-Legal bucket and crossover turns.
-Work on prelims/finals race strategy.
-Learn how to run interval workout on pace clock without assistance.
-Consistent attendance.
-Consistent completion of practices. |
11-14 |
-At least one OSI state time.
-10x100s @ 1:45,
-10x50s kick @ 1:05,
-3x200 IM @ 3:30.
-Ability to interval train for all strokes.
-Understands crossover turn.
-NO issues with consistent streamline or underwaters.
-Consistent practice attendance.
-Injury free and coaches recommendation.
-Ability to perform key drills. |
-5 Practice per week
-Attend all USA meets + qualifying meets |
9.5 |
| Senior (USA) |
-Focus on stroke technique, efficiency, and power.
-Competes in High School meets, Districts, HS/OSI state.
-Ideal for multi-sport athletes to advance aerobic base and endurance.
-Develop training and race skills for all 100s, 200 IM, 500 free. |
13-18 |
-Ability to interval train for all strokes.
-Interested in competition and improving technique.
-Understands bucket and crossover turn.
-NO issues with consistent streamline or underwaters.
-Ability to perform key drills. |
-5 Practice per week
-All qualifying meets |
7.5 |
| Senior Elite (USA) |
-Continue to build stroke technique, efficiency, and power.
-Build strength and endurance.
-Start introducing drylands exercises with weight.
-Work towards OSI state, AG regionals, AG zones, All-stars.
-Consistent attendance.
-Consistent completion of practices. |
13-18 |
-20x100 @ 1:30,
-10x50 kick @ 1:00,
-3x200 IM @ 3:15.
-Multiple OSI state times in age group.
-Injury-free and coach's recommendation.
-Consistent attendance.
-Consistent completion of practices. |
-6 practices per week
-All USA meets + qualifying meets |
12+ |
