National Development Group

Swimmers are invited into this group via coaches recommendation only. Athletes in this group must be at least 12 years-old, and have at least 2 years of competitive USA Swimming experience, or the equivalent. This group is exposed to training geared towards athletes of a B+ time standard. This group prepares for 200’s of each stroke, the 1,000 Freestyle, and the 400 IM.

This level focuses on stroke efficiency, aerobic capacity, skill-building and development, and goal setting. Swimmers at this level are introduced to anaerobic training capacity, race strategy, and a higher competitive performance.

Swimmers must attend a minimum of 4 practices per week, demonstrate leadership qualities and a strong desire to excel in competitive swimming, and attend all meets indicated by the coaching staff. Swimmers who are in this group, or are looking to join this group, must participate in Long Course and dryland training during the summer.

Minimum Training sets include:

• 8 x 100 Flutter Kick @ 1:50

• 6 x 100 IM Kick @ 2:10

• 8 x 100 Free @ 1:45

• 8 x 100 IM @ 1:50

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, and swim suit

Coaches: Rob Green, Luis Salazar
Workout Days/Times: 

• National Development | 5:00 - 7:00 AM (Mon.Tu.Th.Fri) Rob G. & Luis S. 

National Prep Group

Minimum age for entry into this group is 13 years old. Athletes entering this group must display an ability to train on a more committed basis. Competition at swim meets is required in this group. The National Prep level is for athletes that are ready and able to make competitive swimming a priority in their life.  

Athletes must be able to train a minimum of 10 hours per week. Morning workouts are included in practice requirements.  Training at this level focuses on goal setting, visualization, and championship level competition.  Long course training and dryland training are requirements at this level.

A DC Wave National Prep Athlete: 

• Has goals of scoring at PVS Junior Champs or Junior Olympics; competing at Senior Champs and Eastern Zone Championships
• Has goals of being selected for USA Swimming Diversity Select Camps and/or Zone Select Camps
• Takes responsibility for their performance by developing and executing race strategy 
• Demonstrates ability to balance family life, schoolwork, and swimming
• Exemplifies commitment to goals to teammates, parents, and coaches

Expectations:

• Exemplify qualities of a senior-level swimmer
• 11-month commitment 
• Must attend practice 5 days a week
• maintains 85% practice attendance monthly 
• Attends all competitions designated by coaching staff
• Understands and performs personal race strategies 
• Effectively communicate a commitment to teammates, parents, and coaches
• Knows the team goals 
• Takes an active role in developing specific and attainable practice group goals 

Qualifications
Minimum Training standards:          

• 10 x 100 kick @1:50
• 8 x 100 swim non-free @1:45
• 8 x 100 free @ 1:30
• 2 x 400 IM @ 6:30

National Team

Minimum age for entry into this group is 15. Athletes entering the National group must display a strong desire to perform at the highest level they are capable of. Training is geared towards individual talents, although a strong aerobic endurance factor is present.  Graduation into this level is by coach's invitation only, and athletes must be able to adhere to coaches and training group standards and requirements to remain at this level.  

Athletes at this level train for 12 or more hours per week.  Training focuses on regional and/or national level competitions. Dry land training and long course training are requirements at this level.

A DC Wave National Team Swimmer: 

• Has goals of scoring at PVS Senior Champs, and/or Sectionals, and Qualifying for Futures and/or Junior Nationals
• Has goals of being selected for USA Swimming Diversity Select Camp, National Select Camp
• Responsible for performance by developing and executing race strategy 
• Exemplifies commitment to goals to teammates, parents, and coaches 

Training Group Expectations:

• Representing DC Wave at the highest levels
• Be a model for the younger up and coming swimmers on and off the team
• 12 month commitment 
• Must attend practice 6 days a week
• maintain a 90% practice attendance monthly
• Attends all competitions designated by coaching staff
• Commitment and desire to excel at practice and at meets