Pacific Swimming

Practice Groups

Group 1

In Group 1, the entry level on our team, swimmers should have previous lesson and/or swim team  experience and should have some experience with the four competitive strokes. The swimmers learn basic swimming drills for each stroke and are introduced to starts and turns.

Requirements:

  • 1 lap of all 4 strokes - legal

Goals:

  • Intro to turns & finishes
  • 4 x 50 free - legal strokes & turns    
  • 4 x 50 kick - w/ board & w/ out
  • Attends meets
  • Learning to jump in the water head first, race start
  • Learning basic clock & interval skills (learn to go :05/:10 apart, reading the clock, terminology)
  • Circle swimming

Required Equipment:

  • Kickboard
  • Long fins

 

Group 2

This group works extensively on refining their stroke and turn techniques through drill progressions. Swimmers learn that the drills are designed to focus on “parts” of each stroke. Training methods to explore longer distance swimming and sprinting ability are presented. Group II begins to learn HOW to train.

Requirements:

  • Legal 100 IM
  • Willing to try 50 yards of all 4 strokes 
  • Learning race start
  • Attends meets
  • Circle swims
  • Knowledge of clock/interval skills

Goals:

  • Legal in a 50 of all 4 strokes & turns
  • 5 x 50 free    @ 1:15
  • 4 x 50 kick    @ 1:30 
  • Attends meets regularly (BB times or higher in best events)
  • Can dive into pool from starting block and knows how to do a legal relay start
  • Successfully complete  a set using intervals (0:30, 0:40, 0:45, 0:55, 1:00, 1:05)
  • Intro to Time Standards, Meets, & Rules of Swimming

Required Equipment:

  • Kickboard
  • Long fins

 

Group 3

To participate in this top level of our age-group program, swimmers are expected to be self-motivated and goal-oriented. The group is introduced to more sophisticated drill progressions and swimmers learn to assume more responsibility for self-correction of their strokes. Swimmers are educated in: training concepts, exercise philosophy, mental preparation, goal setting, and evaluation. Swim meet participation is HIGHLY encouraged.

Requirements:

  • Legal 200 IM
  • 50 yards of all 4 strokes - legal strokes & turns
  • Attends meets regularly
  • Circle swims
  • Successfully complete a set using intervals (0:30, 0:40, 0:45, 0:55, 1:00, 1:05)
  • Familiar with Time Standards, Meets, & Rules of Swimming
  • Minimum 9 years old

Goals:

  • 5 x 100 free    @ 1:30 - 2:00
  • 6 x 50 kick    @ 0:55 - 1:15
  • Working towards Championship Meets (Z1N, 10 & Under Champs, JOs, & FWs)

Required Equipment:

  • Kickboard
  • Fins
  • Float pull buoy
  • Snorkel - TYY Ultralite Swim Snorkel or FINIS Swim Snorkel
  • Flat paddles - TYR Catalyst Stroke Training Paddles or Strokemaker Swim Paddles
  • Mesh bag

 

Senior Program

Our senior program’s consists of three training groups: Senior Prep, Senior and National group. Entrance to these groups is  dependent on meeting established criteria including swimming skill, experience and level of commitment. The goal of Senior Prep swimming is preparation for Senior level swimming, which allows older swimmers to  develop the necessary training-base and sense of commitment, allows swimmers to maximize their abilities in the senior years of their careers. Swim meet participation is mandatory.

Senior Prep

Requirements:

  • 5 x 100 free     @ 1:30
  • 6 x 50 kick    @ 0:50
  • Legal 400 IM
  • Attend meets regularly
  • Minimum 12 years old
  • Race the following events in a USA Swimming meet at least once a season: 100 fly, 100 back, 100 breast, 100 free, 200 free, 500 free, 200 IM

Goals:

  • Season focus is for JO, FW, Sectionals & Championship Meets

Required Equipment:

  • Kickboard
  • Fins - long fins or TYR Hydroblade fins
  • Float pull buoy
  • Snorkel - TYY Ultralite Swim Snorkel or FINIS Swim Snorkel
  • Flat paddles - TYR Catalyst Stroke Training Paddles or Strokemaker Swim Paddles
  • Mesh bag

Senior

Requirements:

  • 6 x 100 free    @ 1:20
  • 6 x 50 kick    @ 0:45
  • Legal 400 IM
  • Race the following events in a USA Swimming meet at least once a season: 100 fly, 100 back, 100 breast, 100 free, 200 free, 500 free, 200 IM, 400 IM
  • Minimum age - in high school

Goals:

  • Balance school, swim, & social as a student- athlete
  • Season focus is for FW, CCS, Sectionals & Championship Meets
  • Working towards swimming in college

Required Equipment:

  • Kickboard
  • Fins - long fins or TYR Hydroblade fins
  • Float pull buoy
  • Snorkel - TYY Ultralite Swim Snorkel or FINIS Swim Snorkel
  • Flat paddles - TYR Catalyst Stroke Training Paddles or Strokemaker Swim Paddles
  • Mesh bag

National

Requirements:

  • 6 x 100 free    @ 1:20
  • 6 x 50 kick    @ 0:45
  • Legal 400 IM
  • Race the following events in a USA Swimming meet at least once a season: 100 fly, 100 back, 100 breast, 100 free, 200 free, 500 free, 200 IM, 400 IM
  • Qualified for at least 1 CA/NV Sectional event
  • Minimum practice attendance - 5x per week
  • Minimum age - in high school

Goals:

  • Balance school, swim, & social as a student- athlete
  • Season focus is for FW, CCS, Sectionals, Futures, Junior Nationals & Championship Meets
  • Working towards swimming in college

Required Equipment:

  • Kickboard
  • Fins - long fins or TYR Hydroblade fins
  • Float pull buoy
  • Snorkel - TYY Ultralite Swim Snorkel or FINIS Swim Snorkel
  • Flat paddles - TYR Catalyst Stroke Training Paddles or Strokemaker Swim Paddles
  • Mesh bag