Training Groups
Red Group
Swimmers in this group will learn to swim the four competitive strokes (freestyle, backstroke, breaststroke & butterfly) with correct body position, streamline, and finishes. They will also learn to dive from the side of the pool and from the blocks holding streamline for a full body length. Freestyle flip turns and open backstroke turns will be introduced. A strong emphasis on kicking is implemented in this group as a way to develop correct technique and age-appropriate conditioning. The primary focus of this group is to make the swimmers feel comfortable in the water and develop a love for the sport of swimming. We believe technique, skill development, and efficiency at this stage of development is more important than speed.
Recommendations for Red-1 Group
- Training Gear: Fins, kick board, water bottle, mesh gear bag
- Commitment: 2-3 practices a week
- Meets: 1 local meet per session
White-1 Group
Swimmers in this group will continue to develop the correct technique as taught in Red-1 Group. The expectation is for these athletes to swim each stroke demonstrating good technique for longer distances. In this group, they will continue developing their freestyle turns, implementing them by swimming short distances. The backstroke flip turn and the underwater breaststroke pullout will be taught. They will also continue to work on starts, correct streamlining, and master all of the stroke drills. Swimmers in this group will learn to swim legal 100 IM's and execute legal turns for each stroke. A strong emphasis on kicking is implemented in this group as a way to develop correct technique and age-appropriate conditioning. The primary focus of this group is to develop a love for the sport of swimming while learning the correct technique for each competitive stroke. We believe technique, skill development, and efficiency at this stage of development is more important than speed.
Recommendations for White-1 Group
- Training Gear: Fins, kick board, water bottle, mesh gear bag
- Commitment: 2-3 practices a week
- Meets: 1 meet per month (1 day)
White-2 Group
Swimmers in this group will continue the development of proper stroke technique, starts, and turns. Athletes in this group will begin to understand the concept of training and learn the framework for workouts. This group will swim longer distances, utilizing the pace clock, and interval work will be a critical part of the aerobic development. Kicking continues to be a priority in this group as a way to develop speed, proper technique, and conditioning. Athletes in this group will work towards swimming every event in their age group. Swimmers will attend all recommended practices and swim meets. They will demonstrate championship behavior by practicing respect for other athletes, coaches and competitors.
Recommendations for White-2 Group:
- Training Gear: fins, kick board, water bottle, Speedo swim snorkel, mesh gear bag, pull buoy
- Practices: 3-4 practices per week
- Meets: 1 meet per month (2 days)
Blue Group
Swimmers in this group will develop their aerobic capacity and endurance while maintaining proper technique, legal strokes, and turns. Swimmers will be able to swim all strokes while maintaining proper technique during low-intensity interval work. Proper technique and kicking continue to be a priority in this group but this will be carefully integrated into aerobic training necessary for the long term success of the athlete. Coaches will prepare athletes in this group to compete in longer IM and freestyle races for their age groups. Swimmers are expected to swim all strokes in all events for their age groups, specialization is not appropriate for this stage of athletic development. Athletes in this group are committed to practicing five or more practices a week. This group will compete in two-day meets, attend practice regularly, strive to meet specific personal goals, as well as team goals.
Recommendations for Blue Group
- Training Gear: fins, kickboard, pull buoy, Speedo snorkel, mesh gear bag, water bottle
- Practices: 4-5 per week
- Meets: 1 meet per month (2-3 days when available) & Championship meets for those who qualify
