At Olympic Cascade Aquatics, we pride ourselves on our inclusive approach. Our goal is to provide age-specific training that challenges and develops each individual to the best of their abilities. OCA believes in I.M. based training of all 4 strokes for all swimmers. We also strongly believe in technique-based training that emphasizes strong kicking and proper movements.
We offer training and practice groups for swimmers of all ages and ability levels. See the group descriptions below.
PRE-COMPETITIVE PROGRAM
To schedule a tryout for the Pre-Competitive Program, contact Mary Wayte Pool at [email protected]
Our Pre-Competitive Program is designed for swimmers aged 5 to 18. This program focuses on technique, exercise, and preparation for swimmers to possibly join a competitive swim team. Swimmers are split into the following groups: White (Introductory), Red (Intermediate), and Black (Advanced) based on age and ability. Swimmers must be able to swim legal freestyle, backstroke, breaststroke, and butterfly. This program focuses on technique, exercise, and preparation for swimmers to possibly join a competitive swim team. Swimmers must try out for this group before registering for class.
OCA COMPETITIVE TEAM
AGE GROUP TRAINING GROUPS
NOVICE 1
This is the entry-level practice group geared toward swimmers in the youngest age groups. Swimmers will learn all four competitive strokes with the goal of completing a legal 25 of each stroke, along with proper turns and starts. Swimmers will be introduced to fun local competitions that happen 1 to 2 times a month. Meet participation is not required in this group but is encouraged. Placement at coach's discretion.
Minimum requirements: 25 yards of Freestyle and Backstroke; be familiar with Breaststroke and Butterfly.
- Novice 1 age range 6-8 years;
Practice 3 times a week for 45 minutes
NOVICE 2
This group is focused on improving skills and gaining competitive experience. Swimmers will refine all four of their strokes and skills (starts, turns, and underwater) with the goal of completing a legal 50 of each stroke and the 100IM. Other basic skills of the sport will be taught so that the swimmer can read a pace clock, follow lane etiquette, and enjoy the fun team aspects of the sport with their friends. There is an expectation to compete and participate in USA Swimming-sanctioned swim meets throughout the year. Placement at coach's discretion.
- Novice 2 age range 8-10 years;
Practice 4 days a week for 1 hour
JUNIOR 1 RED & BLACK
The focus of these groups is to improve technique in all strokes and racing skills with the goal of completing a legal 100 of each stroke in competition with an emphasis on a strong 200 IM. Swimmers will be introduced to some longer freestyle races in this group up to 500 yards. There is an expectation to compete and participate in USA Swimming-sanctioned swim meets throughout the year. Swimmers should be able to compete in one meet a month. If swimmers qualify, they are expected to swim in championship meets. Placement at coach's discretion.
Minimum requirements: 4 legal strokes and some competitive swimming background
- Junior 1 RED age range 9-11 years;
Practices are 1 to 1.25 hours 5 days a week.
- Junior 1 BLACK age range 10-12 years;
Practices are 1.25-1.5 hours 5 days a week.
JUNIOR 2
This practice group is focused on the development of advanced competitive swimming skills. Swimmers in this group will continue to emphasize skill development with a greater focus on physical training to maintain proper technique over longer races (introduce 200s of each stroke, 400 IM, and mile). Race strategy will be refined, with a focus on local and regional competitions. Dry land is introduced in this group. Swimmers are expected to participate in the team championship meets, both short course and long course. Placement at coach's discretion.
- Junior 2 age range 11-14 years;
Practice 1.5-2 hours 6 days a week.
SENIOR TRAINING GROUPS
SENIOR 1
The Senior 1 group is made up of high school-age swimmers. This group will be focused on achieving PNS Champs in the winter and the Senior Sectionals/Age Group regional meet in the Spring. During the Summer, swimmers will focus on achieving the LC PNS champs’ cuts and qualifying for the Senior Zones meet. This group is made up of swimmers who are trying to achieve higher levels of success in their swimming. The group is also for swimmers who may have other obligations during the swim season, such as band, high school sports, and other academic activities. 70% or more attendance is encouraged. Placement at coach's discretion.
- Senior 1 age range 14-18 years;
Practices 1.5 hours 6 days a week.
SENIOR 2
This group trains to achieve each swimmer’s highest performance potential with the goal of reaching national competitions. Swimmers in this group should have senior sectional/Futures or Jr National times. These athletes are dedicated swimmers who have high-level goals and are willing to put the work in to achieve those goals. Swimmers in this group have put swimming first above other outside activities. Athlete preparation in this group will provide a foundation for national-level competition and a successful college swimming career. These swimmers are the ambassadors for the team and the sport of swimming. This group does have an attendance requirement of 80%. Morning practices and dryland attendance are a requirement to be in this group. Placement at coach's discretion.
- Senior 2 Age range: 14-19 years.
- Practices are 2 hours 5 afternoons a week, along with 1.5 hours of morning practice. Saturday morning practice is 2 hours.
