| Welcome to BAC BAC is a competitive year-round swim team that is based in Burlingame, California. Our competitive swim team is intended to cultivate a nurturing and competitive environment where young swimmers can excel both in the pool and in life. We are committed to fostering personal growth, discipline, teamwork, and resilience in our athletes. With a focus on technique, fitness and sportsmanship, we aim to develop well-rounded individuals who embrace challenges and celebrate achievements. Through dedication, guidance, and a passion for swimming, we aspire to shape not only exceptional athletes but also confident leaders ready to make waves in the pool and beyond. BAC is an age-based program that is structured to align with USA Swimming age group competition categories: 8 & under, 9-10, 11-12, 13-14, 15&up. Our group structure offers age & ability appropriate instruction and challenges to our athletes. As a swimmer moves through BAC, just as we hope their aspirations and goals rise, so too does the necessary commitment rise in order to be successful. It should be noted that you’ll see our group descriptions broken down into “Age Group,” “Senior Preparatory,” and “Senior” categories. Within the structure of BAC, however, our competitive team is referred to as “Age Group Swimming” as a whole. This is to distinguish it from “Masters Swimming” (meant for adults not competing or training under the USA Swimming umbrella), “Age Group Water Polo” (our competitive youth water polo team), and “Masters Water Polo” (our competitive adult water polo team). 
Group Move Up Procedure BAC coaches are constantly evaluating swimmers throughout the trimester. Group moves will be announced at the end of each trimester and athletes will begin swimming with their new group at the start of the next trimester. Our move up dates coincide with the timing of key meets on the USA Swimming competition calendar, which will be on or around September 1, January 1, and April 15 of each year. As an age-based program, you can expect to move groups on the move up date that is closest to your birthday when you turn 9, 11, 13, and 15. Group movement within an age bracket (Junior 1 to Junior 2, for example), will also occur on the move up dates. BAC has identified 3 core pillars on which its athletes will be evaluated;
- Commitment/Attendance - Coaches track attendance at practices, meets & team events. Swimmers looking to be evaluated for a higher group should be meeting attendance expectations for the higher group.
- Coachability/Soft Skills - Swimmers should be constantly incorporating feedback from coaches. Swimmers are expected to continually focus on technique and individualized expectations developed in tandem with their coach. Swimmers looking to be evaluated for a higher group should be training on the fastest intervals offered, while meeting pace, Stroke Count, underwater expectations, for example.
- Competitive Achievement - Swimmers meeting and exceeding expectations of the first two pillars should expect to be improving season over season at meets.
It is BAC’s belief that we would rather a swimmer be in a group where they are excelling and taking advantage of the opportunities provided, rather than be left behind and discouraged in a higher group where they are not meeting expectations. |
| Overview of Age Group Level Swimming For most of our swimmers, their BAC experience will begin as Age Group level athletes. Many will have just completed either a learn to swim program or matriculated from our Summer Swim Team. Our biggest focus as a program for these athletes will be to lay a foundation for future success. This will include teaching not just proper stroke technique and basic training habits, but also developing critical soft skills such as Coachability (the willingness & ability to learn from feedback), Accountability (attendance, coming prepared for practice, paying attention to expectations during a set or practice session), and Team Focus (showing good sportsmanship, cheering and supporting the success of teammates, representing BAC positively). For competitions, Age Group swimming is divided into Age Based and previously attained achievement based divisions. For most of our meets we will be competing at CBA+ meets. Results will be split by age group (8&Under, 9-10, 11-2, 13-14, 15&Up) and further by which standard the swimmer is entered. Swimmers who haven’t yet achieved a “B” time will be ranked in the “C” division. Swimmers who have previously achieved a “B” time but not yet an “A” time will be ranked in the “B” division. And swimmers who have previously achieved an “A” time will be ranked in the “A” division. This can lead to multiple event winners and allows swimmers to progress at their own pace. Championship meets like Age Group Championships (AGCs) and Far Westerns (FWs) each have their own qualifying times for each age group that must be achieved in order to compete.
| 8&Unders With few exceptions, the minimum age to be a member of BAC’s competitive team is 6. At 6-8 years old, BAC’s biggest goal for its Barracuda swimmers is to have fun and lay a foundation for the years to come. Our progress will be measured not so much in times, but rather by learning proficiency in each stroke and taking pride in identifying and addressing weaknesses in our swimming. BAC has found the best way to prepare swimmers for sustained success is to alway be looking for ways to improve and grow as an athlete, rather than only reinforce what one is already doing successfully. At this young age, BAC fully supports and encourages our athletes to experience and participate in multiple sports and activities. As such, please make sure to communicate conflicts with your coach when swimmers will regularly be missing practices or competitions. All Barracudas are expected to show and demonstrate the following characteristics; Accountability - A swimmer in Barracuda is expected to be prepared for practice with the appropriate gear (fins & kickboard, goggles, cap, appropriate suit), and arrive ready to swim. Coachability - A swimmer in Barracuda recognizes that a coach's feedback isn’t negative criticism but rather an opportunity to grow as a swimmer. A Swimmer should try to apply coaches’ feedback Team Focus - A swimmer in Barracuda is expected to cheer and support their teammates. Bullying is not tolerated. Swimmers should look to help one another not reprimand each other. |
| Barracuda 1 (Coach Sam) |
Practices: 45 min swim + 15 min dryland 2/week |
| Necessary Skills: Legal Freestyle and Backstroke with a basic understanding of Breaststroke and Butterfly. |
| Group Objectives: Develop fundamental skills like streamline and kicking. Breaststroke & Butterfly kicks are developed to allow advancement to the next group. Meet opportunities that are encouraged include: Intersquad competitions, Summer League Meets, Candy League meets and BAC home meets. Regular attendance (2/week) is strongly recommended given the limited number of practices each week. Swimmers should see advancement to B2 in 1-2 trimesters. |
| Barracuda 2 (Coach Sam) |
Practices: 45 min swim + 15 min dryland 3/week |
| Necessary Skills: Streamlines, ability to maintain a steady flutter kick across the pool without slowing. Legal Free & Back and previous participation in meets(Summer Swim Team, or BAC Home Meets) |
| Group Objectives: 3 legal kicks and 3 legal strokes while working towards the fourth. Advancing through the USA Swimming Dive progression, (should be comfortable with kneeling dives from the deck) Swimmers should be looking to compete at more than one meet per season. Regular attendance (2-3/week) is recommended. Swimmers should see advancement to B3 in 1-3 trimesters. |
| Barracuda 3 (Coach Tommy) |
Practices: 45 min swim 5/week + 15 min dryland 3/week |
| Necessary Skills: 3 legal kicks and 3 legal strokes while working towards the fourth. Comfortable with standing dives from the deck. |
| Group Objectives: Starts off the blocks, proper turns & finishes, 3 legal kicks and 4 legal strokes. Swimmers should set a goal to successfully swim all 10 events: 25 Fly/Bk/Br/Fr, 50 Fly/Bk/Br/Fr, 100 Fr/IM. Swimmers should be working towards qualification to championship meets like Zone 1 North Championships or Zone All-Star selection. Have fun through new and challenging kick or swim sets. Swimmers should be regularly participating in team meets and regular attendance of 3+ practices per week is recommended. |
| Swimmers seeking to move directly into AG2 should be regularly demonstrating the ability to lead a lane, remembering all set instructions & send offs, while paying attention to and incorporating coach feedback and instruction. Swimmers should be regularly attending 4 of the 5 workouts each week and looking to obtain 2+ 10&Under “BB” times. Swimmers should be attending at least 3 meets per trimester. |
| 9-10s At 9-10 years old, swimmers should be building confidence in their ability to directly impact their own success by setting goals, addressing weaknesses and embracing challenges in workout. Swimmers should increase their commitment to the sport by adding at least 1 workout per week from their attendance commitment as a Barracuda. BAC recognizes and continues to support its swimmers in participating in additional sports or activities. However, with the introduction of championship meets, and travel opportunities, we ask that families begin to look further into the future to identify potential conflicts and plan ahead by either communicating a swimmer’s unavailability or begin to discuss which activities take priority. Swimmers who feel as if they are falling behind or struggling in practice are strongly encouraged to take advantage of private lessons to get caught up or further breakdown necessary skills. It is important to have a strong foundation before moving into Junior level swimming. All Age Group Swimmers are expected to show and demonstrate the following characteristics; Accountability - A swimmer in AG1/2 is expected to be prepared for practice with the appropriate gear (fins & kickboard, goggles, cap, appropriate suit), and arrive ready to swim. Coachability - A swimmer in AG1/2 recognizes that a coach's feedback isn’t negative criticism but rather an opportunity to grow as a swimmer. A Swimmer should try to apply coaches’ feedback whenever possible. Team Focus - A swimmer in AG1 is expected to cheer and support their teammates. Bullying is not tolerated. Swimmers should look to help one another not reprimand each other. |
| Age Group 1 (Coach Sam) |
Practices: 1 hour swim 5/week + 30 min dryland 3/week |
| Necessary Skills: Minimum 3 legal strokes and 3 legal kicks working toward a fourth. Ability to read a pace clock and understand send-offs. Engaged to understand and remember simple multi-part sets. |
| Group Objectives: Swimmers should be competing at all BAC home meets, and additional meets that fit their schedule. Swimmers should be racing regularly in all 4 strokes swimming the 50s Fly/Back/Breast/Free, 100s Back/Breast/Free/IM and trying the 200s Free/IM. |
| Swimmers seeking to move into AG2 should be regularly demonstrating the ability to lead a lane, remembering all set instructions & send offs, while paying attention to and incorporating coach feedback and instruction. Swimmers should be regularly attending 4 of the 5 workouts each week and looking to obtain 2+ 10&Under “BB” times. Swimmers should be attending at least 3 meets per trimester. |
| Age Group 2 (Coach Loki) |
Practices 1 hour 15 min swim 6/week + 30 min dryland 3/week |
| Necessary Skills: Athletes need body awareness to hold a bodyline and streamline position off the wall and during the stroke. Engagement goes beyond memorization of multi-part sets and furthers the understanding of swimming with intention. 4 legal strokes, legal turns with underwaters, and dives from the blocks are required. Swimmers should be regularly attending 4-5 of 6 practices per week. |
| Group Objectives: Swimmers should be taking advantage of all competitive and social opportunities that BAC offers. Swimmers should be competing in all 12 events available to 9-10s at least once a year; 50 Fly/Back/Breast/Free, 100 Fly/Back/Breast/Free/IM, 200 Free/IM, 500 Free. Progression from Arizona’s Holiday Swim Fest & Zone Champs towards meets like AGCs, Far Westerns. |
| Swimmers seeking to move directly into Junior2 should be regularly demonstrating the ability to lead a lane, remembering all set instructions & send offs, while paying attention to and incorporating coach feedback and instruction. Swimmers should be regularly attending 5 of the 6 workouts each week and have achieved 2+ 11-12 BB times. |
| 11-12s Swimmers looking to excel in the 11-12 group should be seeing swimming emerge as a priority in extra curricular activities. This may mean prioritizing swimming with respect to other activities and their conflicts. Swimmers will be taught how to develop competitive goals and understand what it means to work toward stated goals. Swimmers who feel as if they are falling behind or struggling in practice are strongly encouraged to take advantage of private lessons to get caught up or further breakdown necessary skills. It is important to have a strong foundation before moving into senior-preparatory level swimming. All Junior Group Swimmers are expected to show and demonstrate the following characteristics; Accountability - Swimmers in Junior 1&2 should attend all BAC activities, i.e. swim meets, BAC Award Ceremony, Group Socials, etc. Effort & Goals align with each other. Understand the importance of regular attendance. Communicate their concerns directly to the coaching staff. Maintain all required equipment that fits and works properly. Coachability - Junior 1&2 Swimmers should; immediately apply feedback and revisit often. Try new techniques, and apply honest effort when asked to do something new. Ask questions and be engaged throughout the practice. Produce consistent high quality practices. Work on developing a season plan, and provide feedback throughout the season. Team Focus - Junior 1&2 Swimmers are expected to wear BAC attire for social and competitive events. Attend team socials, BAC Award Ceremonies, and BAC-held activities. Cheer on BAC swimmers at swim meets. Be willing and eager to participate in relays at championship events. |
| Junior 1 (Coach Daniel) |
Practices 1 hour 15 min Swim 5/week + 30 min dryland 3/week |
| Necessary Skills: Strong understanding of all four strokes, turns & starts. Swimmers should be able to move through a 75 minute practice without stopping or needing excessive rest. Swimmers should begin to show their own motivations for swimming. Ability to read a pace clock is a must. Swimmers should be swimming regularly at least 3 practices per week. |
| Group Objectives: Progress toward BB+ times in multiple events/strokes. Attend all BAC home meets and as many additional meets as possible. Swimmers are encouraged to swim all events over the course of a year. Develop and work towards a season-long goal with their coach. Understand the importance of “Team” and what it means to be a dependable teammate. |
| Swimmers seeking to move into Junior2 should be regularly demonstrating the ability to lead a lane, remembering all set instructions & send offs, while paying attention to and incorporating coach feedback and instruction. Swimmers should be regularly attending 4-5 of the 5 workouts each week and have achieved 5+ 11-12 “BB” times. |
| Junior 2 (Coach Daniel) |
Practice 90 min Swim 6/week + 30 min dryland 3/week |
| Necessary Skills: Have achieved at least 5 “BB” times or 2 “Arizona Holiday Swim Fest” for the 11-12 Age Group. Can balance school, friends and other sport or extracurricular activities while maintaining a consistent attendance of 5 out of 6 quality practices per week. |
| Group Objectives: Strive for AGC & FW qualifying standards (possibly even sectional level times). Build an understanding and demonstration of Heart Rate proficiency. Athletes will show that they are coachable and trustworthy leaders within the Age Group Program of BAC. |
| Swimmers looking to move directly into Senior Prep should be working to attain 2+ 13-14 USA Swimming Motivational ‘A’ times and show a consistent attendance of 5+ practices (including Saturdays) per week. Swimmers should be taking initiative in practice to get the most out of every opportunity to build quality habits and increase strength(dryland & swimming). |
Overview of Senior Preparatory Level Swimming Senior Prep & Varsity Level Athletes should be learning how to articulate why they swim and what goals they are working towards. Communication with coaches will begin shifting from parent initiated to athlete initiated (with parental oversight). Athletes should understand that what results they can expect from the sport will directly correlate with the effort, attention to detail and commitment they put into the sport. Higher goals will necessitate higher commitments. Swimmers in the Senior Prep & Varsity Groups will continue to compete at Age Based competitions (CBA Meets, AGC’s, FW’s, AZ HolidayFest) while also being introduced to Senior Level Meets (Senior Open, Senior 2, Sr Western Zones, Sectionals, Futures, Jr/Sr Nationals, Olympic Trials), according to coach-led meet plans. Senior Level meets no longer split athletes by age, but rather invite all competitors who have achieved the qualifying standard to compete together. Senior Qualifying Standards can be found on the Pacific Swimming Website. BAC often targets at least 1 Senior Level meet each Trimester in which the Senior Prep & Varsity Groups will compete with the Senior 1 & National groups. Swimmers in High School will be encouraged to compete with their High School teams, while training with BAC. Swimmers will be setting goals to contribute to their HS Team, score at their HS Conference championships, and qualify for CCS/NCS(High School State Section Championships) as individuals or on relays.
| Varsity (Coach Tommy) |
Practice 90 min Swim 7/week + 30 min dryland 3/week |
| Group Overview: The Varsity Group is a 13&up introductory group to senior level competitive swimming. The group emphasizes proper technique and fills in any missing skills for swimmers seeking to improve their competitive ability. Sets are designed to help swimmers develop the skills necessary to succeed at higher levels of the sport while challenging them at an appropriate level. Varsity swimmers are either motivated to move into Senior Prep/Senior 1 or interested in maintaining fitness during the off-season of High School Swimming. |
| Necessary Skills: Technical competence in all 4 strokes, turns and starts. All swimmers are encouraged to participate in at least 4 practices per week. Swimmers seeking to move into Senior Prep/Senior 1 should be regularly attending 6 of 7 practices per week. Participation in all BAC home meets is expected. Swimmers seeking to move into Senior Prep/Senior 1 should be attending all available meets on the BAC calendar. |
| Group Objectives: To continue to develop passion for the sport of swimming. To gain the skills and confidence necessary to contribute to the Varsity swim team of their high school. To prepare swimmers to move into the Senior Prep (13-14) or Senior 1 (15+) or maintain physical fitness for other seasonal sports (HS Swimming or Water Polo, etc.). To teach swimmers how to set and work towards achieving a goal in swimming. |
| Swimmers looking to move into Senior Prep should be working to attain 2+ 13-14 “A” times and show a consistent attendance of 6 practices per week (including Tuesday AM). Swimmers should be building the habit of communicating conflicts with practices & competitions directly to the coach. Swimmers should be taking initiative in practice to get the most out of every opportunity to build quality habits and increase strength(dryland & swimming). |
| Swimmers seeking to move into Senior 1 must show a commitment of 6+ practices attended each week. Swimmers have achieved 2+ “Senior 2” times. Swimmers should be building the habit of communicating conflicts with practices & competitions directly to the coach. |
| Senior Prep (Coach Loki) |
Practice 1 hour 30 min - 2 hour swim 8/week + 45 min dryland 3/week |
| Group Overview: Senior Prep athletes (13-14) are committed to the process of improvement and aim to use those tools in the pursuit of highest level Age Group competition, while venturing into Senior Level competition as well. Senior Prep athletes seek advancement into the Senior program (Senior 1 or National) and potentially beyond. Athletes in this program are making swimming a priority while working on striking the critical balance between school, swimming and social time. |
| Necessary Skills: Swimmers have achieved two 13-14 USA Swimming Motivational ‘A’ times. Swimmers should show commitment to regularly attending 7 of 8 practices per week and communicate all missed practices prior to the start of workout. Athletes demonstrate their own goals as supported by coaches and parents. Full participation in BAC dryland. Competes in all qualified championship meets and all meets and activities on the BAC schedule. |
| Group Objectives: Preparation for Senior level competition in
- Process driven short term goals
- Ambitious long term goals (achievable by executing your process driven short term goals)
- Development of aerobic capacity and durability
- Efficient & Effective strokes
- Teamwork and group accountability
Qualifying for and attending the highest level of competition possible (team travel meets, AGCs, Far Westerns, Sectionals, Futures, etc.) as well as all home meets. Demonstrates leadership skills, strong work ethic, and time management skills Senior Prep Swimmers are expected to be the leaders of the Age Group program at the Senior Preparatory level and below, while recognizing their important roles for all younger teammates. |
| Group Values:
- Commitment - Practice and meet attendance is consistently high, all week, all season
- Discipline - Commitment to technical detail every lap, and high level execution of race plans
- Accountability - Discipline to maintain stroke mechanics in the face of increasing
- Effort
- Pride
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| Swimmers looking to move into Senior 1 have maintained a consistent commitment of 6-7 of 8 practices per week. Swimmers are dedicated to pursuing swimming as a primary pursuit. Swimmers should be working to achieve a minimum of 2 “Senior 2” qualifying times. |
| Swimmers looking to move into National have displayed a complete commitment to swimming. Swimmers are attending all practices, competitions, and BAC events. They are initiating conversations with Coaches regarding; scheduling conflicts, feedback for practices and competitions, goal setting and followup, pursuit of swimming beyond BAC, and taking a leadership role when discussing group/team dynamics or concerns. |
Overview of Senior Level Swimming Senior Level Athletes should be able to clearly articulate why they swim and what goals they are working towards. Communication with coaches should be athlete initiated (with parental oversight). Athletes should understand that what results they can expect from the sport will directly correlate with the effort, attention to detail and commitment they put into the sport. Senior Level competition shifts away from divisions based on age and all athletes compete together regardless of age based upon the standards achieved. Swimmers have set their sights on meets beyond age group meets (CBA+, AGCs, and Far Westerns) and the majority of competition will be at Senior Open and Senior 2 meets within Pacific Swimming, as well as traveling to meets outside Zone 1 North. Swimmers will be setting goals to qualify for meets such as CCS + NCS (High School State Section Championships), CIF State Championships, Sectionals, Futures, Junior Nationals & Olympic Trials. Senior Qualifying Standards can be found on the Pacific Swimming Website.
| Senior 1 (Coach Golda) |
Practice 1 hour 45 min-2 hour swim 8/week + yoga/dryland 4/week |
| Group Overview: Senior 1 is a year round, committed group, who every day shows and develops their passion for swimming. Group members are committed to developing exemplary team culture and being team leaders among their peers and younger teammates alike. Athletes in this group are committed to qualifying for and attending the highest possible championship meet. Athletes who are unable to maintain the group standards over the course of a trimester will be asked to meet with the coaching staff to discuss possible group reassignment. |
| Necessary Skills: Swimmers in the Senior 1 group must be high school age and above (minimum age 15). Have achieved multiple Senior Open qualifying times standards (5+), and at least one Senior 2 qualifying time standard (if 50FR, must have the 50 plus another event). Swimmers must maintain a regular attendance at 6 of 8 offered workouts per week and communicate any conflicts/absences. Senior 1 athletes should be initiating communication with coaches. Participation in BAC dryland/yoga is expected. |
| Group Objectives: Swimmers in the Senior 1 group will learn leadership and time management skills. They will learn how a season works and how a coach plans for various stages of skill development, work and rest phases. Swimmers will be encouraged to pursue commitment to a 4 year college/university swim team and will be supported in learning the recruitment process as well as what collegiate swimming expects from an aspiring athlete. |
| Senior 1 swimmers seeking advancement into the National Group should be taking advantage of all BAC practice, social and competitive opportunities (8 of 8 practices per week, dryland, yoga, local and travel competitions, etc.) Swimmers are expected to have achieved at least 2 Senior Western Zones Cuts |
| National (Coach Ben) |
Practice 2+ hour swim 8/week + yoga/dryland 4/week |
| Group Overview: The National Group is BAC's top training group. Prior to entry, athletes in this group will have displayed that competitive swimming is their top extracurricular priority. Athletes in this group are committed to qualifying for, and attending, the highest level of competition possible. Group members are committed to developing exemplary team culture and being team leaders among their peers and younger teammates alike. Athletes who are unable to maintain the group standard over the course of a trimester will be asked to meet with the coaching staff to discuss possible group reassignment. |
| Necessary Skills:
- High school aged and above (minimum age 15)
- Competitive swimming is your number one activity outside of school
- Have achieved at least one Western Zone Senior Championship Meet and/or 15&up Far Western Meet qualifying time
- Swimmers are expected at every practice and must communicate any absences prior to the start of practice.
- Athlete driven communication
- Attendance at ALL competitions on the BAC calendar
- Participate in BAC dryland
- Participate in all BAC functions
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| Group Objectives:
- To be the competitive leaders of BAC
- 100% matriculation to a 4 year college/university varsity swim team
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Joining BAC BAC will offer 3 tryouts a year shortly before the start of each trimester. It will prioritize swimmers entering the “1” group of each age bracket (B1/B2/AG1/Jr1) **Varsity Exception**. Swimmers thought to be ready for the “2” group of each age bracket will be offered an invitation to the level “1” group and an opportunity to trial the “2” group for 1 week after which a decision will be made to join either the level “1” or “2” group. Swimmers trying out before the Summer Trimester may also be directed to join our Summer Swim Team. Swimmers seeking to join the Varsity Group will also be asked to complete a 1 week trial with the group prior to being invited to join BAC. Swimmers seeking to join BAC from another competitive team will be given an opportunity to trial with the prospective group for 1 week based on previous competitive achievement. This will be up to the group coach to determine.
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