RCA Program Information

Stroke School

Practice Available: 2 days per week (4 throughout the summer)

Description: This is RCA’s learn to swim program. Stroke School will introduce swimmers to the four competitive swim strokes (i.e. Butterfly, Backstroke, Breaststroke, and Freestyle.)

Objective: The objective of Swim Academy is to introduce participants to competitive swim and teach participants the necessary skills to safely and efficiently swim.

Prerequisite:

  • Must be comfortable in the water and posses basic swim skill such as kicking and floating on both back and stomach.

  • Must be 4 years of age or older.

  • Openings available in the group.

Equipment:

This is not a training group and does not require equipment besides the typical, swim cap, goggles, and swimsuit.

 

Bronze

Practice Available: 4-5 days per week

Description: This is our first competition group. Bronze focuses on continuing proper competitive swimming technique. In our Bronze program the swimmer will continue to develop comfort in the water and continue to build and strengthen the essential foundations of the 4 competitive swimming strokes (freestyle, backstroke, breaststroke, and butterfly). Emphasis will also include dives/starts and legal turns for all 4 strokes. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrtiion, sports spych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objective: The objective of the Bronze group is to continue to familiarize swimmers with the feel for the water while offering an environment that is introducing them to competitive swimming.

Prerequisites: Swimmers are required to meet these standards before moving into this group

·       Perform a legal 25 of butterfly while demonstrating the ability to hold proper technique.

·       Perform a legal 25 of breaststroke while demonstrating the ability to hold proper technique.

·       Perform a legal 25 of backstroke while demonstrating the ability to hold proper technique.

·       Perform a legal 50 of freestyle, with a flip turn, while demonstrating the ability to hold proper technique.

·       Coach Approval

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Alignment Kickboard

·       Paddles (Either size Small or Medium, Large will be too big)

·       Snorkel

·       Pull Buoy

 

Silver

Practice Available: 4 -5 days per week

Description: With the knowledge of the basic fundamentals of swimming, the Silver Group will continue to focus on stroke technique, starts, and turn improvement, but will begin to incorporate different interval and speed training throughout practices. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrtiion, sports spych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objective: The objective of the Silver Group is to continue to develop age group swimmers. This group will prioritize technique while incorporating different interval training and speed training.

Prerequisites:

·       Perform the ability to hold proper technique in all major aspects of competitive swimming (i.e. streamline, underwater dolphin kicks and pullouts, turns, butterfly, backstroke, breaststroke, and freestyle.)

·       Openings available in the group

·       Complete the following two different sets and the different objectives each set has:

-       Set #1

8 x 100 yds @ 2;15, all freestyle holding 2:00 or faster on each 100.

-       Set #2

5 x 100 yds @ 2:30, all IM holding 2:15 or faster on each 100.

 

·       Coach Approval

 

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Alignment Kickboard

·       Paddles (Either size Small or Medium, Large will be too big)

·       Stability Snorkel (Regular 11+ or JR 10 Under)

·       Pull Buoy

 

Gold

Practice Available: 5-6 practices per week

Description: With the knowledge of the basic fundamentals of swimming, the Gold Group will continue to focus on stroke technique, starts, and turn improvement and a greater commitment to swimming. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrition, sports psych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objective: The objective of the Gold Group is to train athletes to preform and prepare at designated championship meets.

Prerequisites: Swimmers are required to meet these standards before moving into this group

·       Be in the age range of 11-14

·       Openings available in the group

·       Perform the ability to hold proper technique in all major aspects of competitive swimming (i.e. streamline, underwater dolphin kicks and pullouts, turns, butterfly, backstroke, breaststroke, and freestyle.)

·       Complete the following three different sets and the different objectives each set has:

-       Set #1

10 x 100 yds @ 1:45, all freestyle holding 1:30 or faster on each 100.

-       Set #2

5 x 200 yds @ 3:45, all IM holding 3:30 or faster on each 200.

-       Set #3

-       5 x 100 yds @ 2:15, all flutter kick (either on back in streamline or with snorkel and alignment board) holding 2:00 or faster on each 100.

·       Demonstrate the desire and ability to work hard and meet the objectives of each set. This must be shown constantly at each practice.

·       Coach Approval

 

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Speed Fins

·       Alignment Kickboard

·       Agility Paddles (Either size Small or Medium, Large will be too big)

·       Snorkel

·       Pull Buoy 

 

Senior Prep

Practice Available: 5-6 practices per week

Description: This group is for swimmers transitioning out of the Gold and Silver groups, but who are not yet at the ability to perform at the national level. This group is also for swimmers who are participants of local high school swim teams and desire to continue training throughout the high school swim off season. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrition, sports psych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objectives: The main objective of the Senior Prep group is to continue to develop swimmers and prepare them for future success at either USA Swimming meets or high school meets.

Prerequisites: Swimmers are required to meet these standards before moving into this group.

·       Swimmers must have completed at least one high school swim season with one of the local surrounding high schools OR swimmers must meet the prerequisites for the Silver group.

·       Openings available in the group

·       Coach approval

 

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Speed Fins

·       Alignment Kickboard

·       Paddles (Either size Small or Medium, Large will be too big)

·       Snorkel

·       Pull Buoy 

Senior I

Practice Available: 5-6 practices per week

Description: This group is for swimmers is working toward Senior II or National Prep level. This group may also include swimmers who are participants of local high school swim teams and desire to continue training throughout the high school swim off season based on skill level. This group has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrition, sports psych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objectives: The main objective of the Senior I group is to continue to develop swimmers and prepare them for future success at either USA Swimming meets with the goal being to transition to Senior II or National Prep.

Prerequisites: Swimmers are required to meet these standards before moving into this group.

·       Swimmers must have completed at least one high school swim season with one of the local surrounding high schools OR swimmers must meet the prerequisites for the GOLD group.

·       Openings available in the group

·       Coach approval

 

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Speed Fins

·       Alignment Kickboard

·       Paddles (Either size Small or Medium, Large will be too big)

·       Snorkel

·       Pull Buoy 

Senior II

Practice Availability: 6+ practices per week

Description: The National Prep group is reserved for the most committed swimmers in River City Aquatics. Swimmers in this training group practice daily and its members REGULARLY COMPETE at the highest level meets. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrition, sports psych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objectives: The main objective of National Prep is to increase the level and intensity of training from the Gold/Highschool Prep groups.

Prerequisites: Swimmers are required to meet these standards before moving into this group

·       Openings available in the group

·      Must have a minimum of a 15-16 'A' Standard Cut in an event other than 50 freestyle.

·       Complete the following three different sets and the different objectives each set has:

-       Set #1

10 x 100 yds @ 1:30, all freestyle holding 1:10 or faster on each 100.

-       Set #2

5 x 200 yds @ 3:00, all IM holding 2:45 or faster on each 200.

-       Set #3

-       10 x 100 yds @ 2:00, all flutter kick (either on back in streamline or with snorkel and alignment board) holding 1:40 or faster on each 100. 

·       Coach approval

 

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Speed Fins

·       Alignment Kickboard

·       Paddles

·       Snorkel

·       Pull Buoy

·       Drag Sox

National Prep

Practice Availability: 6+ practices per week

Description: The National Prep group is reserved for the most committed swimmers in River City Aquatics. Swimmers in this training group practice daily and its members REGULARLY COMPETE at the highest level meets. This group also has access to our dry-side training program provided by SwimStrong including customized strength and conditioning training, nutrition, sports psych, leadership guidance, and more. In addition, SwimStrong provides parent education to help parent's foster the best possible environment to help their athlete's succeed. 

Objectives: The main objective of National Prep is to increase the level and intensity of training from the Gold/Highschool Prep groups.

Prerequisites: Swimmers are required to meet these standards before moving into this group

·       Openings available in the group

·      Must have a minimum of a Region 8 Sectional Cut

·       Complete the following three different sets and the different objectives each set has:

-       Set #1

10 x 100 yds @ 1:30, all freestyle holding 1:10 or faster on each 100.

-       Set #2

5 x 200 yds @ 3:00, all IM holding 2:40 or faster on each 200.

-       Set #3

-       10 x 100 yds @ 2:00, all flutter kick (either on back in streamline or with snorkel and alignment board) holding 1:40 or faster on each 100. 

·       Coach approval

Equipment:

·       Water Bottle

·       Equipment bag

·       Fins

·       Speed Fins

·       Alignment Kickboard

·       Paddles

·       Snorkel

·       Pull Buoy

·       Drag Sox

 

Exceptions to the Rule:  

It is the decision of the Coaches only to determine the feasibility of making exceptions for swimmers/athletes without compromising the needs of the group and the overall goals of the RCA team. It is extremely important for parents and swimmers to understand that moving through the ranks of these groups quickly does NOT always mean your child is guaranteed success. In fact, statistically it’s the opposite for everyone except the extreme outliers. For 99.0% of all swimmers, patience is the key. For the other 1%, 7 out of 10 of those are most likely simply developing physically faster than others. For those it will level out in the long run. For the remaining .5%, it may seem they are moving quicker than the others, but 9.9 times out of 10, those swimmers are going above and beyond and are dedicated to learning about our sport, learning about proper nutrition, learning about sports psychology, etc. outside of just practicing. That is good in some instances and can lead to burnout in other instances. The point is, please be patient with your child and their coaches. We all learn at a different pace.