Age Group I

For swimmers ages 9-10

Swimmers must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive strokes; should be able to legally complete 100 IM, and 100’s of stroke in competition.

This level focuses on skill development, stroke efficiency, aerobic capacity, and introductory goal setting.

Swimmers should attend 3 out of 3 practices per week and attend competition at least once per month, competition schedule permitting.

Minimum Training sets include:

• 10 x 50 Flutter Kick @ 1:30

• 5 x 100 IM Kick @ 2:45

• 5 x 100 Free @ 2:15

• 5 x 100 IM @ 2:30

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt, Water Bottle

Training Equipment for Rumsey: Training: Mesh bag, Fins, Kickboard, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit
Training Equipment for Takoma: Water Bottle, Mesh bag, Long Fins, Finis Strapless Yellow Hand Paddles, Cheap flip-flops, 2 goggles, 2 caps, swim suit.   OPTIONAL: Snorkel, Kickboard

Age Group Coaches: Jim Crampton, Kasandra Kaplan
Workout Days/Times: 

Age Group II

For swimmers Ages 11-13

A more advanced level of Age Group I. Swimmers in this group must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; able to perform all the turns for the competitive races; able to legallly complete 200 IM, and 100’s of stroke in competition. This group practices to swim the 500 Freestyle.

This level focuses primarily on technique, skill devellopment, stroke efficienty, aerobic and anaeorobic training, and goal setting.

Swimmers should attend 3 out of 3 practices per week and attend competition at least once per month, competition schedule permitting.

Minimum Training sets include:

• 10 x 50 Flutter Kick @ 1:20

• 5 x 100 IM Kick @ 2:35

• 5 x 100 Free @ 2:00

• 5 x 100 IM @ 2:20

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Snorkel, 2 goggles, 2 caps, swim suit, Water Bottle

Age Group Coaches: John Henley, Kasandra Kaplan
Workout Days/Times: ​

Age Group III 

For swimmers ages 13 & older

This group is for swimmers who wish to continue training but are unable to atttned Pre-Senior or Senior group or meet the standards. Swimmers must be a minimum age of 13 years-old by March 1, 2024, and proficient in at least 3 strokes.

This level focuses on stroke efficiency, skill development, aerobic and anaerobic training, and advanced goal setting.

Swimmers in this group must have at least 1 year of competitive USA Swimming experience, or the equivalent; must be able to perform all competitive strokes legally; perform a racing start from the block; must be able to perform all the turns for the competitive races including IM; must be able to legally complete 200 IM, and 100’s of stroke in competition. Swimmers in this group train to swim the 200s of stroke and 500 Freestyle.

Swimmers should attend a minimum of 3 out of 4 practices per week and attend competition at least once per month, competition schedule permitting.

Minimum Training sets include:

• 10 x 50 Flutter Kick @ 1:15

• 5 x 100 IM Kick @ 2:30

• 5 x 100 Free @ 1:55

• 5 x 100 IM @ 2:15

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training Equipment for Rumsey: Mesh bag, Fins, Kickboard, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, swim suit, Water Bottle
Training Equipment for Takoma: Water Bottle, Mesh bag, SHORT not flexible fins and/or long flexible Fins (short fins prefered, Finis Agility Paddles (strapless yellow), Pull Buoy, Snorkel, Cheap flip-flops, 2 goggles, 2 caps, swim suit. 

High School & Summer League Prep Coach: Jim Crampton, Kasandra Kaplan

Workout Days/Times: