Competitive Swim Team
The Competitive Swim Team is a year round team that offers advanced, technical instruction and training to swimmers, age 7 through college age, who demonstrate competency in the four competitive strokes. Members participate in local, regional, and national swim meets. The SDAC Competitive Program is offered at Rancho Bernardo High School and includes the following groups:
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Age Group Development Group (Beginner/Intermediate)
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Age Group Performance Group (Intermediate/Advanced)
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Age Group Elite Group (Advanced)
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Senior Development Group (Intermediate/Advanced)
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Senior Elite Group (Advanced)
Age Group Development Group (Beginner/Intermediate)
These swimmers may have some competitive swimming background experience but need more work on their stroke technique. These swimmers are recommended to swim 3 times per week. The focus of the practice group is to improve the swimmer’s stroke skills and develop the enthusiasm for swimming. The swimmers attend and compete in the “BC” level meets. Time is spent on teaching the swimmers the “how to’s” in practice sessions (reading a pace clock, stroke drills, starts, and turns). Must be able to complete the following practice sets:
10/U Swimmer |
11/O Swimmer |
6 x 50 Freestyle 6 x 50 Backstroke 6 x 50 Breastroke 6 x 50 Butterfly 6 x 50 Kick |
6 x 200 IM on 3:45 8 x 100 Kick on 2:30 10 x 100 Free on 1:50 |
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And any one of the following sets: 10 x 100 Free on 1:40 8 x 100 Back on 2:00 8 x 100 Breast on 2:30 8 x 100 Fly on 2:15 |
Cognitive: The swimmer accurately counts and computes distances. |
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Competitive Performance Standards: Has participated in competitive situations for the primary purpose of skill development (entry level competitions) |
Additional Information |
Typical Work-out Duration: 15 min. dry-land plus 1 hour, 15 minute of water time |
Typical Dry-land workout: stretching |
Required Equipment: fins, water bottle, pull buoy, strokemaker paddles (see coach for appropriate size), mesh bag |
In addition to the practice sets listed above, there are numerous standards and behaviors that must be demonstrated by the swimmer to qualify for placement in this group.
Biomechanics Standards |
Physical |
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Cognitive |
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Physiology Standards |
Physical |
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Cognitive |
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Character Development and Life Skills Standards |
Championship Behavior and Accountability |
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Work Ethic and Self-Discipline |
During practice the swimmer will:
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Time Management |
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Commitment and Team Loyalty |
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Psychological Skills Standards |
Arousal Control |
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Concentration |
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Age Group Performance Group (Intermediate/Advanced)
This group is designed for all “B” to “AA” level swimmers who may have some experience in competitive swimming but need more work on their stroke technique. The focus of this group is to improve the swimmers’ stroke skills and develop their enthusiasm for competitive swimming. Swimmers in this group compete in “AB” and “AA” level meets, while working towards Junior Olympics, Far Westerns, and Zone Championships. As stroke skills improve swimmers are challenged with more difficult sets. Swimmers are encouraged to enjoy their swimming and start to focus on the competitive aspect of the sport. Swimmers are expected to attend 3 practices per week and work towards 4 per week. Group’s emphasis is on setting and achievement of each athlete’s goals within the SDAC team setting.
12/U Swimmer |
13/O Swimmer |
4 x 200 IM on 3:30 8 x 100 Kick on 2:20 10 x 100 Free on 1:40 |
6 x 200 IM on 3:30 8 x 100 Kick on 2:20 10 x 100 Free on 1:40 |
And any one of the following sets: 10 x 100 Free on 1:30 8 x 100 Back on 1:50 8 x 100 Breast on 2:20 8 x 100 Fly on 2:10 |
And any one of the following sets: 10 x 100 Free on 1:30 8 x 100 Back on 1:50 8 x 100 Breast on 2:20 8 x 100 Fly on 2:10 |
Competitive Performance Standards: Must achieve 8 out of 12 National “A” times for 10 & Unders; Must achieve all National “BB” times for 11 & overs |
Additional Information |
Typical Work-out Duration: 15 min. dry-land plus 1 hour 45 min. water time |
Typical Dry-land workout: stretching, push-ups, sit-ups |
Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, mesh bag |
In addition to the practice sets listed on the previous page, swimmers must also demonstrate the following standards and behaviors in order to qualify for placement in the his group.
Character Development and Life Skills Standards |
Championship Behavior and Accountability |
The swimmer will demonstrate a higher level of sportsmanship-championship behavior. For example, he or she respects competitors and gets along with friends regardless of ability level. |
Work Ethic and Self-Discipline |
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Time Management |
The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family. |
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Commitment and Team Loyalty |
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Psychological Skills Standards |
Arousal Control |
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Self Talk |
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Imagery and Visualization |
Can visualize a race from start to finish |
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Concentration |
Understands the imporance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to proper focus. |
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Goal Setting |
Understands the value of setting goals to improve performance. |
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Self-Image |
Is able to accept constructive criticism from the coach. |
Age Group Elite (Advanced)
This group is designed to meet the needs of the top level age group competitive swimmers who have a desire to reach the top level of the sport. Swimmers in this area are skilled and experienced athletes who still need to improve their overall level of swimming and should focused on preparing for the demands of the Senior Elite Program. The focus of this group is to prepare for “A” and “AA” level meets, Junior Olympics Championships, Far Westerns, Zone Championships, Sectionals, and Junior Nationals.
This group focuses on how to train correctly, learn about training the energy systems properly and how percent of best time in practice relates to achieving goals. Swimmers learn how to do different type of sets at the right speed/pace. While swimmers are in this group, a lot of time will be spent on technique in all 4 strokes and trying to maximize distance per stroke. In addition the workload will be increased which will further help make their transition in the Senior Elite Group a smooth and enjoyable experience. Swimmers are expected to attend 5 practices a week while working towards 6 practices a week. Group’s emphasis is on setting and achievement of each athlete’s goals within the SDAC team setting.
Age Group Elite Practice Standards |
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6 x 200 IM on 3:10 10 x 100 Kick on 2:00 16 x 100 Free on 1:25 |
And any one of the following sets: 16 x 100 Back on 1:40 16 x 100 Breast on 1:50 16 x 100 Fly on 1:45 |
Competitive Performance Standards: Must achieve at least three National “AA”, or two Far Western, or one Western Zone, or one Sectional Time Standard. |
Additional Information |
Typical Work-out Duration: 1/2 hour dry-land plus 2 hours water time |
Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time) |
Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, frontmount snorkel, mesh bag |
In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.
Biomechanics Standards |
Physical |
|
Cognitive |
|
|
Physiology Standards |
Physical |
|
Cognitive |
|
|
Character Development and Life Skills Standards |
Championship Behavior and Accountability |
The swimmer learns to accept responsibility for his or her performance. |
Work Ethic and Self-Discipline |
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|
Time Management |
The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family. |
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Commitment and Team Loyalty |
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|
Psychological Skills Standards |
Arousal Control |
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Self Talk |
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Imagery and Visualization |
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Concentration |
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Goal Setting |
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Self-Image |
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Senior Developmental Group (Intermediate/Advanced)
This group is for all “B” to “AA” level swimmers 14-18yrs., who may have some experience in competitive swimming but need more work on their stroke technique. The focus of this group is to improve the swimmers’ stroke skills and develop their enthusiasm for competitive swimming. Swimmers in this group compete in “AB” level meets, “AA”, meets, and work towards Junior Olympics, Far Westerns, High School.
As stroke skills improve swimmers are challenged with more difficult sets. Swimmers are being physically and emotionally prepared to progress to the Senior Elite Group. Swimmers are encouraged to enjoy their swimming and start to focus on the competitive aspect of the sport. Swimmers are expected to attend 4-7 practices per week. All high school junior and seniors will be encouraged to continue swimming in college.
Senior Development Group (Intermediate/Advanced) |
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6 x 200 IM on 3:10 14 x 100 Kick on 2:10 20 x 100 Free on 1:40 |
And any one of the following sets: 20 x 100 Free on 1:30 12 x 100 Back on 1:30 12 x 100 Breast on 1:45 12 x 100 Fly on 1:50 |
Competitive Performance Standards: Must achieve four Junior Olympic Standards. |
Additional Information |
Typical Work-out Duration: 1/2 hour dry-land plus 2 1/2 hours water time |
Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time) |
Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, frontmount snorkel, mesh bag |
In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.
Biomechanics Standards |
Physical |
|
Cognitive |
|
|
Physiology Standards |
Physical |
|
Cognitive |
|
|
Character Development and Life Skills Standards |
Championship Behavior and Accountability |
The swimmer will demonstrate a higher level of sportsmanship-championship behavior. For example, he or she respects competitors and gets along with friends regardless of ability level. |
Work Ethic and Self-Discipline |
|
|
Time Management |
The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family. |
|
Commitment and Team Loyalty |
|
|
Psychological Skills Standards |
Arousal Control |
|
Self Talk |
|
|
Imagery and Visualization |
Can visualize a race from start to finish. |
|
Concentration |
Understands the importance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to proper focus. |
|
Goal Setting |
Understands the value of setting goals to improve performance. |
|
Self-Image |
Is able to accept constructive criticism from the coach. |
Senior Elite Group (Advanced)
This is the top level in the San Diego Aquatic Club Program. This group is designed for 14yrs. & over who aspire to swim at their fullest potential. Swimmers have learned how to train and are now training to compete at Junior Olympics, High School, “AA” meets, Far Westerns, Zone Championships, Sectionals, Junior/Senior Nationals. The swimmers must have the desire and ambition to swim at the highest levels Swimmers in the Elite group have all made the commitment & requirements of a senior swimmer. The requirements are as follows:
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Attend a minimum 7 workouts per week.
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Able to train at a high volume and at the correct intensity.
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Have had a Parent, Coach, and Swimmer goal meeting.
Swimmers should gradually factor in double workouts as they adapt to the workload. Focus is on increasing training while maintaining technique. Training objectives are to increase the aerobic base and build strength over time, which will enable the swimmers top meet goals.
Swimmers start with a minimum of 7 workouts and build the number of workout as agreed by coach, athlete, and parent. The training plan will be discussed at the parent, coach, and athletes meeting, which will be held before the swimmer officially moves into the Senior Elite Group. All high school juniors and seniors will be encouraged to continue swimming in college.
Senior Elite Group–BOYS |
Senior Elite Group–GIRLS |
6 x 400 IM on 5:40 14 x 100 Kick on 1:45 20 x 100 Free on 1:15 |
6 x 400 IM on 6:00 14 x 100 Kick on 1:50 20 x 100 Free on 1:20 |
And any one of the following sets: 20 x 100 Free on 1:10 16 x 100 Back on 1:20 16 x 100 Breast on 1:30 16 x 100 Fly on 1:25 |
And any one of the following sets: 20 x 100 Free on 1:15 16 x 100 Back on 1:25 16 x 100 Breast on 1:35 16 x 100 Fly on 1:30 |
Competitive Performance Standards: Must achieve at least six Far Western, or three Western Zone, or one Sectional Time Standard. |
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Typical Work-out Duration:1/2 hour dry-land plus 2-1/2 hour water time |
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Typical Dry-land workout: stretching, push-ups, sit-ups, resistance bands, medicine balls, running (additional training will be incorporated over time) |
|
Required Equipment: fins, water bottle, pull buoy, strokemaker paddles, front-mount snorkel, mesh bag |
In addition to the practice set guidelines listed previously, swimmers must demonstrate specific standards and behaviors for placement in this group.
Biomechanics Standards |
Physical |
|
Cognitive |
|
|
Physiology Standards |
Physical |
|
Cognitive |
|
|
Character Development and Life Skills Standards |
Championship Behavior and Accountability |
The swimmer learns to accept responsibility for his or her performance. |
Work Ethic and Self-Discipline |
|
|
Time Management |
The swimmer demonstrates an ability to balance religion, school, social activities, swimming, and family. |
|
Commitment and Team Loyalty |
|
|
Psychological Skills Standards |
Arousal Control |
|
Self Talk |
|
|
Imagery and Visualization |
|
|
Concentration |
|
|
Goal Setting |
|
|
Self-Image |
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