River Falls Swim Club offers training and practice groups for swimmers of all ages. It is our goal to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.
RFSC is a USA Swimming, US Masters, and AAU Registered Club. As such, competitive swimmers MUST be registered with USA Swimming. This is an additional fee (annually) on top of registration. Swimmers must have either the USA Swimming Flex membership (if they qualify) or the USA Swimming Premium membership. For 2025, the Flex membership is $30, and the Premium membership is $78. Masters swimmers must have an active USMS membership ($70 per year).
ROSTERS
Participate in as many practices as fit your family’s schedule, and when you are ready, as many meets as fit your ability and schedule.
Developmental Group (Swim Lessons)
This group is for new and inexperienced swimmers who are not quite ready for full lengths of the pool training and need to work on the basics of competitive swimming and getting stronger in the water. Swimmers in this group do primarily 10-15 yard swims during practice while focusing on learning the strokes and building comfort in the water. More details on our swim lessons page.
Purple Group
The Purple group is for our new and inexperienced swimmers. This group is where most of our swimmers start, and serves as a bridge between our developmental program and the first time swimming without a coach in the water. Swimmers should be able to swim the length of the pool on their own both freestyle and backstroke, as well as have basic breaststroke and butterfly exposure. Practices are three times a week for 45 minutes each. Our goal in this group is to focus on the basics of each stroke while maintaining a fun and enjoyable atmosphere for all swimmers. Swimmers in this group do primarily 25’s and 50’s during practice and less than 1000 yards in a total practice. We would like to see Purple swimmers 2-3 times a week.
Pre-Competitive Group
The Pre-Competitive group is for our new and inexperienced swimmers in grades 7-12. Swimmers should be able to swim the length of the pool on their own both freestyle and backstroke, as well as have basic breaststroke and butterfly exposure. Practices are three times a week for one hour each. Our goal in this group is to focus on the technique of each stroke while gaining endurance in preparation for joining a high school swim team or moving up to more intense competitive practices.
Part of the time is spent on stroke development, and the remainder is on more detailed workouts to build strength and endurance, to average 1500-2500 yards in a total practice. We would like to see Pre-Competitive swimmers 2-3 times a week.
Novice Group
The Novice group is for our swimmers with a basic knowledge of competitive swimming. Swimmers should be able to swim 50's of both freestyle and backstroke, 25's of breastroke and butterfly, and have legal turns. Practices are one hour each. Our goal in this group is to focus on the basics of each stroke while maintaining a fun and enjoyable atmosphere for all swimmers. Swimmers in this group do primarily 25’s, 50’s, and 75's during practice and average 1200-1600 yards in a total practice. We would like to see novice swimmers 3 times a week.
Age Group
This group is for our athletes who are more experienced swimmers but still need to focus primarily on stroke development and learning the fundamentals of each stroke, as well as starts and turns. Age Group is often our biggest group and also has the biggest range in skills for those in the group. Practices are one hour each. This group is the bridge between stroke development and detailed workouts, swimmers in this group primarily do 50’s and 100’s during practice and average 1500-1900 yards in a total practice. We would like to see age group swimmers 3-4 times a week.
Pre-Senior Group
Pre-Senior is for those athletes that are ready to handle an increased level of intensity in a practice, but who are still focused on stroke development. This group is the bridge between fully focused stroke development and intense competitive practices. This group practices for one and a half hours each practice. Part of the time is spent on stroke development, and the remainder is on more detailed workouts to build their strength and endurance. This group varies in workout distance and intensity between 2500-4000 yards. We would like to see pre-senior swimmers 4 times a week.
Senior Group
The Senior group is the most challenging group and is for our most experienced swimmers. This group is designed to focus on the competitive aspect of the sport and to build overall fitness and competitive edge. This group has a two hour practice that averages between 4500-6500 yards. We would like to see senior swimmers 4-5 times a week.
Masters Group
The Masters group is for adults 18 and older interested in swimming competitively, recreationally, or educationally. Swimmers should be able to complete at least 25s in their stroke of choice. This group practices for one and a half hours four times a week. Practices are broken down by skillset and overall training objectives: competitive swimming, triathlon/open water, and recreational health/exercise.
SESSIONS
Short Course 1
Mid September to early November; Practice held in the evening
Short Course 2
Early November to mid January;
Practice held in the evening
Short Course 3
Mid January through mid March
;
Practice held in the evening
Long Course 1
End of March through early June
;
Practice held after school
Long Course 2
Early June through early August
;
Practice held in the morning & evening
| |
Short Course 1-3 |
Long Course 1 |
Long Course 2 |
| Purple |
M, W, Th: 6:00-6:45pm |
M, W, Th: 6:00-6:45pm |
|
| Novice |
M-F: 6:00pm-7:00pm |
M-F: 6:00pm-7:00pm |
|
| Age Group |
M-F: 6:00pm-7:00pm |
M-F: 6:00pm-7:00pm |
|
| Pre-Senior |
M-Th: 7:00pm-8:30pm F: 6:00pm-7:30pm |
M-F: 4:30pm-6:00pm TuTh Dryland: 6:00-7:00pm |
|
| Senior |
M-Th: 7:00pm-9:00pm F: 6:00pm-8:00pm |
M-F: 4:00pm-6:00pm TuTh Dryland: 6:00-7:00pm |
|
| Masters |
M-Th: 7:45pm-9:00pm F: 7:00pm-8:00pm |
M-Th: 6:45pm-8:00pm F: 6:00pm-7:00pm |
|
Team Structure
The RFSC program is separated into training groups providing individualized training for competitive swimmers four years of age and older who have been recommended for placement by a coach during the Registration process. Each group is designed to benefit swimmers who are grouped together by age, ability, competitive experience level, and training commitment. The frequency, duration, training level, and intensity of practices define each group.
Swimmer Advancement Criteria
Placement and advancement of each swimmer is based on the age and ability of the individual swimmer and is the responsibility of the Coaching Staff. The Coaching Staff moves swimmers through the groups based on commitment, consistency in practice effort, technique, attitude, and attendance when it is in the best interest of a swimmer.
