Updated Aug 24, 2025
GOLD
Gold Group is composed of the club's most accomplished and committed swimmers who have demonstrated exceptional skill, work ethic and competitive drive. Training is highly specialized, combining advanced distance and stroke work with refined race-pace training, technical mastery, and mental performance strategies. Practices demand peak physical and mental focus, with a strong emphasis on national-level competition preparation, advanced goal setting, and consistent accountability. In addition to multiple weekly morning practice (doubles), athletes follow an intensified dryland and strength program designed to maximize power, efficiency, and resilience in the water.
Pre-requisite: Must be able to swim test set on 1:10 per hundred base
Training Schedule: 6 days per week, 2 hours + 5 weekday and Saturday mornings. Two morning practices a week - 1-1.5 hour/each
Training Requirements: 95-100% attendance
Equipment Needed: Training Suit, kickboard, buoy, paddles, snorkel, fins, parachutes, and bands.
SILVER
Silver Group swimmers are those with the appropriate dedication, desire, experience and talent to handle the very demanding distance-based training. They continue to develop their aerobic capacity. Racing fundamentals, race strategies, goal setting and dryland/strength training are refined. Aerobic conditioning is with emphasis on regional and state-level competition preparation, while training for stroke and distance specificity.
Swimmers prepare for and compete in stroke 200s, 400 IM, and middle to long distance freestyle events.
Pre-requisite: Must be able to swim test set on 1:15 per hundred base
Training Offered: 6 days per week, 2 hours + 5 weekday and Saturday mornings as available
Training Requirements: 90% attendance
Equipment Needed: Training Suit, kickboard, buoy, paddles, snorkel, and fins
BRONZE
Bronze Group swimmers continue to refine stroke mechanics while developing an aerobic base. Racing fundamentals are refined while race strategies, goal setting and dryland training are introduced. Moderate intensity aerobic conditioning with
emphasis on regional level competition preparation without compromising stroke fundamentals. Kick training transitions to half of kicking done without a kickboard.
Swimmers prepare for and compete in 200 & 400 IM and middle distance freestyle events.
Pre-requisite: Must be able to swim test set on 1:20 per hundred base
Training Offered: 5 days per week for 1.5 hours each and Saturday practices for up to 2 hours each
Training Requirements: At least 85% attendance
Equipment Needed: Training Suit, kickboard, buoy, paddles, snorkel, and fins
BLUE
Blue Group is composed of swimmers ready to transition into higher-level training and competition. Workouts focus on building aerobic fitness, improving stroke technique and advancing in their turns, starts and pacing. Dryland introduces bodyweight strength, core stability, and flexibility work. The success of swimmers in this group will highly depend on their involvement in meets. All home meets are required.
Pre-requisite: Must be able to swim a legal 100 IM + swim test set on 1:30 per 100 base.
Training Offered: 5 days per week for 1.25 hours and 1 hour on Saturday mornings.
Equipment Needed: Training Suit, kickboard, buoy, paddles, and fins.
RED
Red Group is composed of swimmers who can swim all four strokes legally and efficiently and are ready for structured practices. Emphasis is on stroke technique, kicking strength, and endurance building, while reinforcing good practice habits and meet preparation skills. Basic dryland activities are included to improve coordination and athleticism. The success of swimmers in this group will highly depend on their involvement in meets.
Pre-requisite: Legal freestyle & backstroke race technique, legal breaststroke kick.
Training Offered: 5 days per week for 1 hour each
Equipment Needed: Training Suit, kickboard, buoy and fins
WHITE
White Group is made of our newer swimmers who can swim at least 25 yards independently. Focus is on learning proper technique for all four strokes, developing comfort and confidence in the water, and introducing fundamental skills like
streamline, breathing and basic turns in a fun and supportive environment.
Pre-requisite: Must be able to swim a minimum of 25 yards freestyle with face in the water and the ability to turn head to the side to breath; comfort level in the water and the basic knowledge of how to perform each stroke.
Training Offered: 3 days per week for 45 minutes each
Equipment Needed: Training Suit, kickboard and fins
