Spaces are limited! All swimmers must tryout before joining. For more information about our groups, please contact Coach Adam at [email protected]
Foundational Programs
Our Foundation Programs are designed to provide structured training and to help athletes build baseline from wherever they are. Perfect if you're new to swimming, coming back to an extended break, or wanting to establish a highly structured training phase.
For more details, please check out our Athlete Training Model
Junior
The Junior program introduces the athlete to the world of competitive swimming. This is where athletes lay the foundation for their swimming career. This process occurs in three progressive phases as the swimmer develops the most basic movements needed for competitive swimming.
Junior I: Kinesthetic Awareness
Description:
The primary objective for the Junior I group is to develop the most basic skills needed to perform the freestyle and backstroke. Athletes in this group acquire a “feel” for the water as they develop body control, leg propulsion, and stable movement patterns. Improvement correlates with physical growth and emotional development during this time of their lives. Atheltes are able to demonstrate the basic movements required to perform freestyle and backstroke as they transition to the next level.
By the time they progress out of this phase. the basics of freestyle and backstroke technique should be well in hand, and they should be ready to begin the next level of training.
Entry: Athletes must be able to swim 1 length of the pool uninterrupted.
Training Expectations: Athletes must be able to attend 85% of all swim practices and clinics.
Days: T/W/TH 3:30-4pm
Cost: $60 per month
Junior II: Motor Pattern Development
Description:
The Primary objective for the Junior II group is to reinforce of the skills developed while in the Junior I group through increased training intensity and time spent on each. skill . This allows the athlete to build and expand the foundation they need for future performances and ensure proper motor pattern develop. The key is consistency.
Junior II swimmers become more exposed to competitive swimming as they are introduced to diving and the short axis strokes (fly and breast). Training sessions increase by 30 min in order to develop these complex movements and stilling being able to reinforce the skills they have developed while in the Junior I group.
Skills in this group are very hard to obtain if an athlete does not attend regularly or puts in enough effort towards training. Competition is encouraged as Junior II athletes are expected to compete in 6 meets a year. Athletes are able to dive and perform all strokes legally before progressing to the Junior III swim group.
Entry: Athletes must be able to demonstrate training content in J1.
Age: 12 and Under
Training Expectations: Ability to attend 85% of all swim practices and clinics while successfully demonstrating the following drills and skills.
Training Content:
- Legal perform Fly, Back and Freestyle strokes
- Legal turns and finishes
- Dive off block correctly
- Correct head position while breathing
- Head position in back underwater streamline
- Hand grab in streamline
- Intro to swimming posture
- Intro to proper flip turns and touch turns
- Sets that consist of 25-100 yards
Cost: $80 per month
Junior III: Technical Development
Description:
Junior III is the final phase of the Junior program. The physical demands of training take center stage as volume and intensity increase with greater frequeny. Wall transitions are taught daily while a greater amount of time and effort is placed in developing the short axis strokes (Breast and Fly). Technique work and attention to detail is essential for this group as more time is spent on preparing for competition.
Junior III swimmers are also encouraged to compete in 6 meets a year.
Entry: Athletes must be able to successfully demonstrate training content in J2.
Age: 12 and Under
Training Expectations: Ability to attend 85% of all swim practices and clinics while successfully demonstrating the following drills and skills.
Training Content:
- Stroke temp and proper stroke rhythms
- Drill work to emphasize DPS
- Kicking through long axis strokes
- No pulling while breathing in freestyle
- Proficient in flip turns
- Proficient in touch turns
Cost: $95 per month
High performance programs for advanced athletes chasing specific goals.
Senior: Learning to Achieve
Description:
Focus, Effort, Encouragement, Technique.
Senior swimmers at this level are met with greater training demands as they are required to train 5 days a week for 1.5 hours each session while completing dry-land training sessions. These athletes may be competing in additional sports outside of LSAC but make appropriate sacrifices to be a dual sport athlete.
Senior swimmers work on much more advanced components of competitive swimming.
- Personal Accountability: Sacrifice, commitment, work ethic, focus, and delayed gratification
- Dryland/Strength training
- Understanding how to train and how to race
- Appropriate goal setting
Training sessions becomemore complex and designed to push athletes towards TAGS and STAGS level competition. Practices become much more cerebral as the athletes experience enhanced proprioception and training sessions are made to meet the needs of the group as a whole but also to maximize personal stroke development.
Training:
MWF - 5:00-6:30pm
TTH - 5:00-7:00pm
Entry:
- Athlete must be able to successfully demonstrate all training content in the Junior programs.
- Participate in competitions during his Junior tenure
- Shows a positive attitude towards the correlation between working hard and success
- Athletes and parents understand and are willing to make appropriate sacrifices as members of the senior group.
Training Expectaions:
- Athletes are expected to be attentive and curious as they learn how to manipulate their body as a means to swim faster
- Learning how to train stroke mechanics and muscle memory to last for the duration of races.
- Attendance—Athletes need to be present. As swimmers mature within the sport the delay between hard work, the reward, and delayed gratification only grows larger. Missing practice time will upend the reward and often leaves an athlete feeling like they are not improving at championship meets.
- Learning to hold the self-accountable and teammates accountable
Meet Expectations:
- To swim in events relative to the practice focus
- Using the concept of “silver linings” in reference to unfavorable performances
- Attend Championship Meets
Cost: $125 per month
Elite: Mastery of Sport
Description:
The Elite Swim Program is not a cozy place. The Elite program is a grind. Elite athletes are here to test themselves and embrace the rigorous and concentrated level of training needed for National level performance.
Athletes are challenged to think and train on another level. Goal setting becomes primary as athletes reaching this level have made the full-time commitment to their swim careers, teammates, and coaches. This is the highest level of training Lone Star Aquatic Club has to offer.
Elite athletes are attentive, respectful, and loyal in their interactions with their teammates, coaches, and competitors. They are extremely receptive to their coaches; effective in developing multiple skills and combining them in creative ways resulting in quick stroke adjustments and developments. Athletes are focused, precise, and cunning when training and in meet preparation as they master skills and maximize their talents. They also recognize when it is time to relax and have fun. They make appropriate sacrifices, communications, and commitments to their teammates and coaches with maturity and clarity.
Training:
MWF - 6:30-8:00pm
TTH - 7:00-9:00pm
Entry:
- Comfortable and willing to make the high levels of commitments, demands, and sacrifices that come with being in the Elite Group
- Completes Senior Group expectations in a manner that indicate a high level of aptitude on par with the Elite Group athletes
- Ready to take on the role of being a leader and positive role model to Jr and Senior level swimmers within Lone Star Aquatic Club
- Know and are aware of their own PRs and relative Championship Meet time standards
- Age 13+
Training Expectations:
- Attend 85% of swim practices every week and clinics
- Demonstrate skills and drills needed for State and National level performance
- Elevate, support, encourage, and recognize teammates for their efforts and achievements
Meet Expectations
- Swim in events relative to practice focus
- Execute race strategies and objectives
- Attend championship meets
Cost: $145 per month
